Name: Playbook - Kammi Kurtz - Back, Bis, Tris
Uploaded: 2024-04-28T01:32:26.637Z
Duration: 40 min
Description: Back, Bis, Tris

This is a back and biceps workouts! I started this off with a 15 min incline walk for my warm up.

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull-up

- Hinge at the hips keeping a neutral spine
- Pull the bar straight up
- Engage your back as you pull up
- Lower the bar with control

SS1: Barbell bent-over row

•Hold arm and weight out to a 45 degree angle from the body
•Curl DB to the side.

SS1: Wide Curls

- Keep your core tight and kneel on one knee with opposite hand holding the handle.
- Row the handle back retracting your shoulder blade
- Slowly lower back to starting position
- Complete desired reps then repeat on the opposite side

SS2: Single Arm Cable Row

•Hold a plate in both hands like a tray.
•Curl plate until you get halfway up and elbows reach 90 degree angle.
•Lower back down and repeat.

SS2: Plate Curls

- Squeeze your shoulders then pull the cable towards your face

SS3: Cable face pulls

•Hold the straight bar attachment
•do a full curl from the bottom, but once at the top, starting lower until you get halfway back down.
•Stop and curl back to the top from halfway.
• then extend all the way back to the bottom.

SS3: 1 1/2 Curls

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

SS3: Lat pulldown

- Start with your arms at about 90 degrees 
- Extend at your elbows bringing the rope down
- Spread rope apart at the bottom for a deeper contraction at the triceps 
- Bend the elbows and control weight back to starting position

SS4: Rope tricep extension

- Start with your elbow bent and your arm crossed over behind your head
- Extend your arm engaging your tricep to bring the dumbbell up
- Bend at the elbow to lower dumbbell back down to starting position
- Complete desired reps then repeat on the opposite side

Back, Bis, Tris

More workouts from Kammi Kurtz