Name: Playbook - KICK IT With Kay - BIG BAWDY BACK DAY!
Uploaded: 2024-01-01T12:36:37.496Z
Duration: 66 min
Description: BIG BAWDY BACK DAY!

Brittney

Back and biceps baby! Tip: use wrist wraps so you can really go heavy and not be hindered by your grip strength!

-weight is optional here! 

-toes facing forward hip width apart 

- Raise and lower your upper body engaging your lower back

**TIP: sometimes we do these targeting the glutes but today we are targeting lower back! Which is why instead of rounding your back down you keep chest lifted and toes pointed towards the front instead of wide

Hyperextensions

⭐️FIRST SET: medium weight higher rep for warmup 

⭐️SET 2 & 3increase weight heavier teps 

⭐️SET 4 & 5: 10 HEAVY REPS RIGHT INTO 30 lbs lighter for 10 additional PAUSE reps (flexing your back at bottom of each rep for 2 seconds)


-INCREASE WEIGHT EACH SET IF YOU CAN! It’s ok if reps decrease- just go one rep or so till failure! 




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

10-12 reps each arm per set! Last few reps should be challenging to finish if not go heavier ◡̈ 

- Use your fingers as "hooks" and hold the handle attachment with a loose grip.

-Pull keeping your elbow out wide away from body this time 


- Engage your lat as you pull handle towards back wall

One arm seated row

Aim for 12-15 rep range! Go until almost failure each set. Go medium heavy but still make sure you keep good form! Notice how I’m not using a ton of momentum! 

-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

-Either on Lat pulldown machine like me or the Lat pulldown cable machine with handle attachment 

-keep elbow out wide and sent it straight to the ground using your LAT not bicep 

-control the release 

12 challenging reps each arm per set!

Single arm Lat Pulldown

Complete  10-12 incline bicep curls right into cable rope hammer curls! 

Rest then repeat

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

Dumbbell incline bicep curls

- 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

Bicep burnout

BIG BAWDY BACK DAY!

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BIG BAWDY BACK DAY!

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