Name: Playbook - KICK IT With Kay - BACK ATTACK (w biceps!)
Uploaded: 2024-01-01T12:36:37.114Z
Duration: 60 min
Description: BACK ATTACK (w biceps!)

Emma Mathews

Anastasia

Whitney Yeauger

First workout with Kayla down 🤙🏼 so good!

Dallis

Nicole Schumacher

Back day is my FAV! Wider back gives the illusion of a smaller waist. But more importantly a strong back is crucial for all your compound lifts (and life in general!) 


Push some weight today!

*start a little lighter and increase weight each set by 5 lbs or so. 


- 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

Increase weight each set slightly if you can 

- Keeping your arms straight pull the rope down toward your thighs, engaging your lats
- Slowly reverse the movement back to starting position"

Cable rope straight arm pulldown

10-12 reps each side per set!! Last two should be HARD to complete if not go heavier. 

-keep shoulders down body straight 

- Keep your core tight and chest against the pad 
- Row back and retract your shoulder blade

Optional: attach a handle attachment around handle to help hand position

Single arm hammer strength low row

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

*increase weight each set! Aim for 10-15 reps

Wide grip lat pulldown

*last set is 10 pause reps (medium weight pausing and squeezing at the top of the movement for 2 seconds each rep)


- attach a straight bar or ez curl bar
-hold about shoulder width apart and send elbows towards back wall squeezing your back , palms down with overhand grip

Seated row ( neutral ez curl grip)

Complete 12 reps or so of each exercise back to back! Rest and repeat

- As you curl up engage your biceps
- Lower with a slow controlled movement

Machine preacher curl

Alternating bicep curls! 

Keep palms “open” aka forward and the non working arm has just a slight bend in it to keep some tension in it 

Try not to “swing” or use momentum! Just slow controlled reps

Alternating bicep curl (palms open)

Bicep superset

BACK ATTACK (w biceps!)

So fun that I didn’t realize I was drenched in sweat till the end 😅

Alisha

rylie grace

FULL BODY HIIT 🫶🏼🥵

My arms are going to be noodles tomorrow.

Delayne

UPPER: chest triceps shoulders

Monica

Quads butt hammies, oh my 💥

Dying after that full body ending 🥵🔥

Jenna

Had to use the foam roller after this one lol legs are sore already!

LEG DEMOLISHER w full body burnout 😅💦

Week1 Activity: Serve someone in SILENCE

super challenging BUT those broad jump burpees made me so proud of myself !

She said it wasn’t easy and she meant it 😮‍💨 it def took a lot of self motivation throughout but felt AMAZING after!!

HIIT SESH!

Love challenging myself with the heavier weights!! Good arm pump 💪🏼

PUSH DAY!

Madi

LOWER 🦵🏼🍑

felt off today so did lighter weights and focused more on form and mind muscle connection and ended up having such a good workout!

BACK 🤝 BICEPS

Week 2 Activity: Tell em’ No

Kayla woke up on her birthday and chose violence 🥵🥲😅

For her bday she decided to gift us with the most intense HIIT session ever.. thanks Kay😅🥵

BACK ATTACK (w biceps!)

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