Name: Playbook - KICK IT With Kay - Arms and ittiesssss🍒
Uploaded: 2024-02-25T15:14:54.808Z
Duration: 65 min
Description: Arms and ittiesssss🍒

Complete the following back to back. Rest 45 seconds then repeat

12-15 reps 


-stand between (& slightly forward of) two cables on a notch btwn chest and shoulder height 
- Start by standing tall, with feet staggered, or parallel, wherever you feel strongest 
-cable handle in one hand 
-⭐️Bring your hand in front of your chest engaging your chest (think about slightly supinating your grip and bringing elbows towards one another!)
- Pause and let your arm return back to the starting position

Cable chest flies

-cable on medium bitch (same from the flies before this) 
-stand slightly in front of the cable machines 
-press up at a slight diagonal with a slight lean forward, flex chest at the top! 

(You should feel this in upper chest. If you feel it in your shoulders you need to press less “upwards” and more “outwards”

Cable Chest Press

- Raise plate until you reach shoulder height 
- Keep your core engaged 
- Lower with a slow controlled movement
- Do not rest on legs at the bottom

Plate front raise

Circuit 1: chest and shoulders

Start with a a challenging weight dumbbells & do as many reps as possible until failure  (6-10 reps ) then drop those abs immediately so 15 more reps at a weight 10 lbs lighter!


FORM
- In a seated position with dumbbells in each hand
- Elbows bent to 90 degrees
- Straighten elbows pressing dumbbells overhead 
- Lower back to starting position with control

DB  shoulder press dropset (read description)

*12 reps each arm! Increase weight each set 



FORM
- Raise the dumbbells until you reach shoulder height (across your body at a slight angle )
- Lower with a slow and controlled movement

Dumbbell seated front raise

till failure (as many reps you can before using too much momentum from your legs… about 12-15 reps or so should be the range)


FORM:
-stand in front of cable machine
-attach a V Bar to the cable machine and put it at the lowest notch (closest to the floor)
- grab the v bar (palms facing up) at chest level
-press up while keeping back as straight as possible abs tummy as tight as possible 
-lower back down to about chin level and repeat

V bar cable press

Will likely be super light! Go until failure (aim for 10 reps at least!) 



-Put a bench between cables as shown 
-Lay in your back and hold the ball on the -ends of the cable machine (opposite arm as cable, making an X shape w the cables) 
-starting w wrists facing inwards towards one another and staying still the entire movement 
-pull the cables outwards away from one another by raising arms and slowly release 
-go until failure

Lying cable lateral raise

Cable shoulder circuit

Final shoulder burnout (15 reps is the goal but it’s ok if you can’t- your shoulders should be FATIGUED)


-standing between two cables with handle attachments, use a staggered stance for balance and press up 
-keep elbows just alighting forward as opposed to right beside your ears

Cable shoulder press

Do the following back to back each set:

-15 rope tricep push downs 
-15 rope overhead extensions

- Stand tall, abs engaged and upper arms locked at your sides
- Press the rope down flexing your triceps at the bottom of the movement and slightly pulling apart the rope at the bottom 
- Bend the elbows to return to the starting position

Cable  tricep pushdown

- Begin with your back to the to cable and hands over head, elbows bent 90 degrees
- Pull rope cable so that elbows are straight, slowly return to start

Cable rope overhead triceps extensions

Rope tricep superset

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Olivia

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Kate

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Arms and ittiesssss🍒

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