Name: Playbook - KICK IT With Kay - Back burn
Uploaded: 2024-01-01T12:36:37.033Z
Duration: 45 min
Description: Back burn

Lauren Cowley

Emma Mathews

Increase weight on each set if you can! As weight goes up reps will naturally go down- that is okay. 

The last few reps of each set should be HARD to complete but not impossible.

*increase weight each set! 
- Grab the bar with your palms facing forward with a wide grip
- Can lean back slightly to around 30 degrees but no more than that, keeping your chest up.                                                                                                                                                                               
- Bring the bar down to chin level engaging your back as you pull
-Think about flexing your back at the bottom of the movement.
- Pause and return to the initial position

Wide grip lat pulldown

*12 reps each arm per set (24 reps per set total)

-Hold onto a steady surface for balance.
-Keep your back flat and hinge from the hips. Upper body is at about 45degrees.
- Pull the dumbbell up and back towards your hip bones, keeping your elbow close to your body 
- Engage your lat as you pull

Single Arm DB rows

*add at least 10lbs per set! After the last set dropset  back down to your starting weight to knock out 15 additional reps. No break!

- Stand astride the bar and bend at the hips
-Use upside down v bar around the barbell as a handle.
- Ensure that your back remains flat
- Perform the movement by flexing the elbows and retracting the shoulder blades, pulling the weight to your chest
- Pause at the top, return to the starting position

T-bar row

*10 reps EACH side on every round 

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

-Pull keeping your elbow close to your body

- As you pull rotate your wrist slightly 

- Engage your lat as you pull

One arm seated row

*can use body weight for modification 

- Place your hands on a 20 ish lb barbell using a super wide grip OR hold a plate at your chest
- Raise your upper body engaging your lower back
- Pause at the top and come down. 
-Don't come up to high and over extend, just enough where you feel the pull on the lower back muscles.

Hyperextensions (weighted)

Superset:

- As you curl up engage your biceps
- Lower with a slow controlled movement
-Don't lock out your arm, always keep tension in the bicep
-keep arms squished against that pad!
-DONT “break” your wrists! Keep them in line with your elbows

Machine preacher curl

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
-control the way down
-keep the elbow still, the only thing moving is your forearms

DB hammer curl

Bicep Superset

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