Name: Playbook - KICK IT With Kay - BACK/CHEST
Uploaded: 2024-01-01T12:36:37.032Z
Duration: 60 min
Description: BACK/CHEST

Upper body push AND pull! Switched up the split a little this week, this was a fun one! 🫶🏼

Do as many reps as possible on your hands but go to your knees IF necessary to finish the sets 

- Begin in a push up position with hands wide
- Lower body down to the ground
- Push through your arms to rise back up

Modification: on your knees!

Wide push up

Complete as many as possible and use assistance if needed to get higher than 6

think about sending elbows down through the floor. Tummy abs Booty are TIGHT
Can use resistance band if needed!

Pull ups

*increase weight by 5-10 lbs each set! Aim for 8-12 reps. 

- Hands should be slightly outside shoulder width 
-plant feet on ground, pinch shoulder blades together, squeeze your bum, arch back slightly 
- Lower the dbs to the UPPER chest actively stretching your chest muscles  (slightly above nipples)
- Press the DB upward by extending your elbows

DB Incline bench press

REPS: increase weight each set. Last set do 8-10 reps on heaviest you can then dropset into half that weight for double the reps! 

FORM
- 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

Wide grip lat pulldown

- With your chest flat on an incline bench (ONLY ON A TINY INCLINE TODAY!) and a dumbbell in each hand
- Pull the dumbbells to your hips
- Squeeze your shoulder blades at the top
- Slowly lower the dumbbell back down


*feet can be on ground or on bench if you’re too short like me :)

Dumbbell chest supported row

- 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

BACK/CHEST

shoulders & back!

SO GOOD. Literally feel the muscle building as I do this workout.

Braelyn

upper body & a bit of abs

Back biceps and shoulders! 🌶️

Awesome set up! Wish I could’ve finished it but my period said, no 😂

UPPER: full 💪🏼

Assisted pull ups had me fatigued the rest of the time 😅

UPPER BAWDY HOTTIES

UPPER!

UPPER (back shoulders biceps)

Upper body

FULL UPPER BODY!

UPPER! Push day 💪🏼

UPPER BODY SESH! Toned upper body 🫱🏼‍🫲🏽

Lyndsey

THE PERFECT UPPER BODY WORKOUT

UPPER BODY SESH 💦

UPPER BODY SESH

Lauren Cowley

Kate

rylie grace

FULL UPPER BODY 💪🏼

🔥🔥 loved this work out. Fun and definitely felt the burn!

Ashley

Was hard to get through this one…which is a good thing!! Feels so good.

Kajsa

FULL UPPER BAWWDYYY

The best upper body day I’ve done yet!!

Whitney Yeauger

FULL UPPER BODY

UPPER BOD 💪🏼

Loved hitting all parts of the upper body with such simple movements!! Amazing!

Anna

UPPER BODY TONE UP💪🏼

UPPER 💪🏼

UPPER BODY BURNAAA

Upper Bawwdy Workout

PUSH DAY! 💪🏼

UPPER! Chest shoulders triceps

Full Upper Body Lift 💪🏼

Functional upper body! 💪🏼

Evans

UPPER BODY

FULL UPPER: conventional

Worked a lot of the upper body. The go till failure helps make sure you are getting a good lift in without focusing on one muscle group.

BACK/CHEST

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