Name: Playbook - KICK IT With Kay - BACK & BIS
Uploaded: 2024-04-28T12:31:09.473Z
Duration: 60 min
Description: BACK & BIS

Braelyn

-sit at a cable machine with handle attachment 

-keep elbow out wide and sent it straight to the ground using your LAT not bicep 

-control the release 

10-15 challenging reps each arm per set!

Single arm Lat Pulldown

Increase weight each set! 

-attach mini MAG bar like I’m using or V bar to pulldown machine (if don’t know what it is just google it- a black bar with “hooks” at the end of it for you to hold)

-hold with palms facing in and use your fingers as hooks. Work is alllll in your LATS

-keep back straight (can arch back slightly but don’t swing) pull bar to chin level ish by sending elbows straight down towards floor 

-control the way back up and don’t “hang” at the top… keep tension in your lats entire time until your set is done

Lat Pulldown Mag Bar Grip

- Press your chest against the pad
- Pull the handles back by squeezing your shoulder blades together.
- Engaging your lats and mid back as you pull
- Release back to starting position

Hammer Strength Close Grip Row

8-15 rep range. Just make sure you’re challenging yourself. Increase weight if you’re able while maintaining good form 

- Pull with a controlled motion toward you
- Engage you back as you pull

High row

- Grab handles cables in each hand, arms extended out in front of your body & chest on pad
- Keeping a slight bend in the elbows & shoulders away from your ears 
- Move your arms backward and outward until you have reached full extension
- Reverse movement back to starting position

Pec Dec Rear Delt Fly

Mind to muscle and control is property here. I don’t want you going super heavy as you’re already fatigued. Don’t use momentum and just think about your back and lats pulling up the weights! 


- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

DB bent over row

EACH SET IS 21 REPS:
-7 top to mid reps
-7 low to mid reps 
-7 full range reps

Bicep 21’s

INSTRUCTIONS:

*complete 10 reps, rest 10 seconds, then complete 10 more reps, rest 10 sec and so on until you get to 50 REPS




FORM
- Hold the dbs with your palms facing each other, elbows close towards your sides 
 - Keep your core engaged
- Engage your biceps as you curl up
- Pause at the top and lower slowly

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