Name: Playbook - KICK IT With Kay - BACK DAY (with a little arms)
Uploaded: 2024-03-03T18:31:26.757Z
Duration: 65 min
Description: BACK DAY (with a little arms)

- Grab the handle with your palms facing each other/ use your fingers as “hooks” 
- Lean back slightly, keeping your chest up 
- Bring the handles down to your upper chest engaging back and squeezing your shoulder blades at the top of the movement 
- Pause and return to the initial position with control

Lat Pulldown with V handle

12-15 reps is but until failure/loosing the mind to muscle connection 

Another name for straight arm pulldowns but doing the REAL way by really using that full range of motion and not staying so upright with the chest 

FORM:
-legs wider than shoulder width 
-start with cable on high notch and chest parallel to the ground 
-grab handles (or rope attatchment ends) with palms facing one another 
-pull handles down and slightly rotate hands when doing so and LIFT the chest to engage the lats 
-release back to starting and really stretch between reps

Dickersons

Back superset

Complete the following back to back! Then rest and repeat

Attach wide bar of some sort to cable row machine 

Keep back as straight as possible (naturally will have to use some momentum that’s ok!) 

Keep elbows out fairly wide and shoulders down away from your ears 

Row back towards belly button

Wide grip seated row

12-15 rep range (until failure!!



Kneel in front of cable machine on top notch. 

Hands are holding handles as “hooks” with a parallel grip 

With two handle attachments pull handles to  right under your chest, sending elbow towards the back wall. 

As you row back lift your chest high.

Kneeling cable high row

Row superset

Depending on weight do 10-15 ish reps. Last rep should be almost impossible to compete! Then drop the weight 10 lbs lighter and go immediately back into reps until failure again (should be 10 reps or so)

- With your chest flat on an incline bench 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

Dumbbell chest supported row

- Sit on edge of a bench with chest against knees 
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with you shoulders
- Lower with control back to starting position
-try not to jerk or lift chest much when doing movement! 


Work is in tiny little dimple muscle on back of shoulder! Don’t have to go too heavy here

Dumbbell seal rear delt fly’s

Do the following back to back! Rest then repeat

12-15 reps per arm each set 

-standing tall with core tight (think about slightly tucking pelvis forward to keep abs engaged and back from arching)

-put non working arm on your hip or out to the side for balance

-with other arm press up on medium to heavy dumbbell with palm facing forward  and lower down with control 

-finish all reps on that arm then switch sides

Single arm shoulder press

- Begin with rope in both hands and elbows bent 90 degrees
- Extend elbows and engage triceps

Cable rope triceps extensions

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

Cable rope hammer curls

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