Name: Playbook - KICK IT With Kay - BACK DAY
Uploaded: 2024-04-01T00:37:24.204Z
Duration: 65 min
Description: BACK DAY

Pull session! Back with a touch of biceps

Increase weight each set 


- Grab the bar with your palms facing one another 
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

*dont hang at the top, keep the tension!

Lat pulldown

Complete each of the following exercises BACK TO BACK. Then rest 45-60 seconds and repeat entire circuit 3 more times

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

12-15 rep range (until failure aka you lose the isolation/mind to muscle connection)



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

-use a rope attachment on cable machine (on a high notch) 
-kneel in front of the cable machine about two feet away (face is facing the cables)
-grab onto the ends of the rope with an overhand grip
-lean back slightly from the knees in order to keep a straight back as you pull the rope towards your face 
-when you pull towards your face separate the ends of the rope as much as possible, pulling your little fingers apart and flaring elbows out , high and wide

Cable face pulls

Cable back circuit

Do the following back to back then rest and repeat entire circuit 3 more times

- 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

-pick your heavier 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

Back superset

*increase weight each set! As weight increases reps may decrease that’s okay

FORM
-Use either a mag bar or some sort of wide straight bar

-row towards your belly button keeping elbows out 

-use your fingers as “hooks” don’t cheat by using your grip

Wide grip seated row

Complete 12-15 reps of the hammer curls into as many as possible lighter weight chest supported curls.

 Rest and repeat! Last few reps of each should be difficult to complete! Pick weight accordingly

- From an incline position 
-hold dumbbells palm facing each other 
- Curl dumbbells up towards your shoulders 
- Keep elbows pointed to the floor
- Lower slowly back to starting position

DB incline Hammer curls

-don’t need to go super heavy here we are going for form and a good squeeze

Form:
-put an incline bench on a slight incline (about 45 degrees)
-lean on chest. Feet can be planted on floor or resting in the seat if you’re short like me
-rest meaty part of your arms on the edge of the bench, holding dumbbells palms facing out
-curl towards your body and slowly returning to start

Chest Supported DB Curl

Bicep superset

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