Name: Playbook - KICK IT With Kay - W1/D4 BACK & BICEPS
Uploaded: 2024-01-01T12:36:37.220Z
Duration: 60 min
Description: W1/D4 BACK & BICEPS

Emma Mathews

Anastasia

Anna

Back and biceps! This is how you get the illusion of that small waist but even more importantly a strong back is the foundation for all your other lifts!

Jump up, Pause at the top for two seconds and slowly release on the way down! Repeat 


***If you’re great at these just bust out some normal pull ups!

Pull up/chin up practice

Pick a weight that is CHALLENGING to finish the rep range…maybe even come up a few short. Increase weight each set. 

Last set is a dropset 10 heaviest reps into 10 slow controlled pause reps pausing at the bottom for two seconds each rep 

- attach straight bar to cable on high notche
-grab bar with both hands about shoulder width 
-Lean forward slightly and think about breaking the bar in half as you push down 
- Keep a slight bend at the elbow throughout the movement 
- As you bring the bar down engage your lats
-don’t “disconnect” or hang at the top of the movement aka always keep tension on those lats!!
⭐️also not bringing bar all the way down just staying in that sweet spot range of motion where the lats are always working never resting at the bottom OR top

straight arm pulldown (with bar)

*add weight each set if you can while maintaining form. If you can no longer j crease weight without getting sloppy just increase reps for a challenge! As long as you’re doing some form of progressive overload and making each set more difficult 

As reps decrease weight increases. On the last set do a DROPSET: 10 reps, then drop the weight in half (it’s ok if it’s just the bar for you) and do 10 more reps right away 


- Stand astride the bar and bend at the hips to take a pronated grip on the handles
- 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

- Grab the handle with your palms facing each other/ use your fingers as “hooks” (too tight if a grip will put the work I. Your biceps but we want it in your back) 

- Lean back slightly, keeping your chest up 
- Bring the handles down to your upper chest sending elbows towards floor engaging back and squeezing your shoulder blades at the top of the movement 
- Pause and return to the initial position with control

**increase weight each set! It’s ok if reps decrease slightly just go until failure (shouldn’t be able to go past 15 reps if so go heavier)

Pulldown with V handle

12 challenging reps each arm per set! Flex bicep at the top of each rep 

- Start with dumbbell in one hand and your arm extended over an incline bench
- Curl the dumbbell up toward your shoulder
- Lower the dumbbell until your arm is almost fully extended
- Complete desired reps then repeat on the opposite side

Dumbbell preacher curl

Complete the following back to back: 

-12 Lat pulldowns (go heavier!)
-15 waiter curls

Give all you’ve got in the tank it’s your last exercise! Go heavy. But you’re already fatigued so you should only be able to make it to 10-12 reps 


- 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

Can sit or stand. Hold a medium heavy dumbell from the top with wrists flipped and palms facing the curling (think about holding a tray like a waiter!)

Curl up towards your chest and control the negative, come down almost all the way but don’t lock out your elbows between reps

Waiter curl

Lat & bicep superset

W1/D4 BACK & BICEPS

Didn’t mean to put a 1, great sweat sesh!! Definitely a 5

Alex

The bear crawls don’t seem intimidating at first…. But just wait 😅😅💪🏼

W1/D1 HIGH INTENSITY

W1/D1 WEEK 1: ACT OF SELF CARE

W1/D1 WEEK 1: GIVING BACK CHALLENGE

W1/D2 PUSH DAY

W1/D3 ACTIVE RECOVERY

Ashten

Might be one of my faves for leg day 🔥👏🏽

Gabby

W1/D5 LEGS

My active recovery for the week is Zumba. ✔️

Brittney

W1/D6 ACTIVE RECOVERY

W1/D7 CINNAMON APPLE CRISP BAKE 🍎

W1/D7 FULL REST DAY

W2/D1 FULL BODY HIIT

W2/D1 WEEK 2: ACT OF SELF CARE

W2/D1 WEEK 2: GIVING BACK CHALLENGE

W2/D2 Boobies shoulders arms

W2/D3 ACTIVE RECOVERY

W2/D4 BACK ATTACK (w biceps!)

W2/D5 LEAN MEAN LEG MACHINE

W2/D6 ACTIVE RECOVERY

W2/D7 CINNAMON BUN SNOW BALLS 🤤⛄️

W2/D7 FULL REST DAY

W3/D1 5 ROUND HIIT CIRCUIT

W3/D1 WEEK 3: GIVING BACK CHALLENGE

W3/D1 WEEK 3:ACT OF SELF CARE

W3/D2 🍒 & 💪🏼

W3/D3 ACTIVE RECOVERY

W3/D4 FULL BACK WORKOUT! And biceps of course 👏🏻

W3/D5 QUAD QUEENS

W3/D6 ACTIVE RECOVERY

W3/D7 FULL REST DAY

W3/D7 SINGLE SERVE PEPPERMINT CHOCOLATE COOKIE

W4/D1 BEAST MODE: HIGH INTENSITY 🫢🥵

W4/D1 WEEK 4: ACT OF SELF CARE

W4/D1 WEEK 4: GIVING BACK CHALLENGE

Whitney Yeauger

W4/D2 UPPER: chest shoulders arms

W4/D3 ACTIVE RECOVERY

W4/D4 WIDE BACK SNATCHED WAIST 🔥

Loved the simple movements- let me go heavier and it felt GOOD!

W1/D4 BACK & BICEPS

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