Name: Playbook - KICK IT With Kay - BACK DAY! (Ft BICEPs)
Uploaded: 2024-01-01T12:36:37.245Z
Duration: 60 min
Description: BACK DAY! (Ft BICEPs)

Hitting full back today! Ends with the perfect bicep superset for those toned tank top arms 🤪

- stand with your feet on platform, toes pointed forward! 
-keep your back flat (don’t round at the bottom) and raise until you feel tension in your lower back
-we are focusing on back here not glutes so that’s why it’s crucial that your back stays straight and your toes aren’t pointed out (as that would activate glutes instead)

Bodyweight Hyperextensions

*increase weight each set if you can! Aim for 10-12 reps 

- Hold the bar with your palms facing you
- As you pull the bar down lean back slightly 
- Engage your back as you pulldown 
- Return with a controlled movement

*keep in mind work comes from your BACK not your arms!!

Underhand grip lat pulldown

-attach a wide grip bar to your cable machine that is a few notches above your height 
-hinge from your hips and hold bar as wide as possible with a slight bend in your elbow 
-push the bar down towards your body by engaging your Lat muscles on the sides of your back (under your arm pit)
-think about pushing your arms straight down through water or peanut butter!

Wide Grip Straight arm Pulldown

FIRST 3 sets add weight each set! Last set is a giant dropset. Do heavy weight. For 10 reps right into medium heavy weight for 10 reps right into medium light weight for last 10 reps. Goal is not to rest between the dropset that’s how you get a good burn!

FORM
- Using an underhand grip and little mag bar attachment (if you don’t have one of these at your gym just use a close grip handle like a V bar) pull handles towards your hips while keeping elbows close to your body

Underhand close grip seated row

- Start with the back flat and chest a little above parallel to the ground, hinging from hips 
- row the barbell from out in front of you back towards your hip bones 
- release with control 


*pick a weight here that is heavy and challenging to complete the reps but not so heavy that you are “jerking” your entire body trying to row

Bent over barbell rows

Complete 15 cable curls RIGHT into 12 concentrated curls each arm

- Hold the rope with your palms facing each other
- Engage your biceps as you curl up
- Keep your core engaged
- Pause at the top and lower slowly

Rope cable curl

12 each arm (24 total) per set!

- Place the back of your arm on your inner thigh
- Arm starts extended holding the dumbbell off the floor
- Slowly curl the weight up pause at the top squeezing your bicep
- Slowly lower weight back to the starting position
- Do all reps on one arm before switching

Concentration curl

Bicep superset finisher 💪🏼

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