Name: Playbook - KICK IT With Kay - HOURGLASS FIGURE BACK DAY!
Uploaded: 2024-02-25T15:14:01.198Z
Duration: 60 min
Description: HOURGLASS FIGURE BACK DAY!

keeping heart rate up a little bit more than we’ve been doing by higher volume and shorter rests. Still focusing on increasing in weight when you can.

- Grab the V-bar with a neutral grip 
- Pull down towards the top of your chest
-can arch your back as you pull down and flex back muscles 
- Keep your elbows close to your body 
- Engage your lats as you pull
- Extend your arms to return the bar to starting position

V-bar close grip lat pulldown

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 

Reps: aim for 15 but try to get at least 10

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

NOTICE MY GRIP! A bit more supinated than usual (the handles just help it hurt the wrist less)

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide grip lat pulldown

*can use a seated row machine instead if your gym has one. Or make your own like me :)  
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then  return to starting position with control

Seated cable row

- stand between two cables on a high notch 
-grab cables with arms slightly in front of you, cross crossed 
-keeping elbows lifted, pull cables back and down slightly

cable rear delt fly

HOURGLASS FIGURE BACK DAY!

Braelyn

BACK & BIS

BACK DAY (mainly) PULL SESH!

BACK DAY

PULL DAY! Back!

BACK DAY!

BACK DAY (with a little arms)

Emmie

1st day back after being sick for a week and felt amazing killing back and biceps . I’ll definitely feel the soreness tomorrow 😂😩

Steffany Hernandez

PULL DAY

Anna

PULL DAY! 💪🏼

BACK BURN (w/ bicep pump)

Lauren Cowley

Emma Mathews

Back burn

PULL DAY (back & biceps)

Monica

BABY GOT BACK (& biceps lol)

BACK & BICEPS

BACK & BICEPS BB 😝💪🏼

BIZZAYYY DAY 
 (Back & biceps lol)

BACK DAYYY w mega bicep burnout 💪🏼

Strong back & chiseled biceps 😤

BACK & ARM PUMP

BACK & BICEPS 💪🏼

BACK DAY BEST DAYYYY

BACK DAY! (Ft BICEPs)

STRONG SEXY BACK

BACK & BICEP PUMP

Back & biceps baby! 💪🏼😤

BACK/ BIS

BABY GOT BACK AND BICEPS!

Seggsy Strong Back

WIDE BACK SNATCHED WAIST 🔥

Back & Biceps

BACK!

Strong back 🤛🏼

Back. & Biceps! 💪🏼

Strong back babes 💪🏼

BACK ATTACK

Lets hit BACK & BICEPS

PULL DAY: biceps and back baby! 💪🏼🫶🏼

FULL BACK WORKOUT! And biceps of course 👏🏻

Shredded Back Workout 💪🏼

Brittney

BIG BAWDY BACK DAY!

Back and biceps 💪🏼😚

Biceps and back 🤍💪🏼

BACK 🤝 BICEPS

BACK ATTACK (w biceps!)

Back & biceps 💖💖

look BACK at it! (Back & biceps  hehe)

BACK ATTACK 💥

HOURGLASS FIGURE BACK DAY!

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