Name: Playbook - Dylan Ferrier - W2/D6 D6 Lower Pull
Uploaded: 2023-11-27T08:26:24.507Z
Duration: 60 min
Description: W2/D6 D6 Lower Pull

- Place the bar just above your feet
- Rock your body weight into your heels then grip the ground with your toes
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

Conventional deadlift

- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

Seated hamstring curl

- Start with the barbell across the upper back
- With a slight bend in the knees press hips back and lower your chest towards the ground
- Bring chest back up and press hips forward to complete the move

Barbell good morning

- Place balls of feet on pads
- Press up using your toes activating your calf muscles 
- Lower slowly stretching the calf muscles

Seated calf raise

- Sit on the bench and hang a foot off the end of the bench
- Hang a very light kettlebell off the end of your toes
- It’s hard, but keep you whole leg tight to the bench
- Stretch your toes all the way down then pull the balls of your feet towards you and pause at the top

Kettlebell Tib Raises

- With arm rests keep your shoulders pulled down and your upper back against the pad
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging
- It’s very important to have arch in your back at the bottom, feeling your ribs pulled away from your pelvis
- Then when you’re coming up to imagine curving the lower back, bringing your ribs to your pelvis

Hanging leg raises

W2/D6 D6 Lower Pull

W1/D1 Upper Body Push

W1/D2 D2 Upper Pull

Harley

W1/D3 D3 Leg Push

W1/D4 D4 Upper Push

Jesse

W1/D5 D5 Upper Pull

My low back is damn sore from the sumo deadlifts 😘

Austin

W1/D6 D6 Leg Pull

Damn bro I’m like swol as heck man. I did a good liftin. Thnx.

W2/D6 D6 Lower Pull

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