Name: Playbook - KICK IT With Kay - PULL DAY! 💪🏼
Uploaded: 2024-01-01T12:36:36.934Z
Duration: 60 min
Description: PULL DAY! 💪🏼

Anna

GETTING A SEXY BACK & STRONG BICEPS TODAY LADIES!

- Lean forward slightly 
- Keep a slight bend at the elbow throughout the movement 
- As you bring the rope down engage your lats

Rope straight arm pulldown

Increase weight each set if you can! As weight increases reps will decrease. Just try to stay between 10-15 range


- 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

- Keep your core tight and chest against the pad 
- Row back and retract your shoulder blade
-elbows stay wide 
-increase weight each set!

Hammer Strength Row (wide grip)

*20 reps each set (so each arm!) 
*increasing in weight each set if possible 

- Pull with a controlled motion toward you
- Engage you back as you pull

hammer strength high row (iso)

PROGRESSIVE OVERLOAD: add weight each set! As it gets heavier reps will be fewer & that’s okay. 

- 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

- Hold bar with an underhand grip
- Curl bar towards your shoulders
- Lower back down and repeat

Preacher bar cable curls

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl

DB hammer curl

Bicep Finisher

PULL DAY! 💪🏼

Braelyn

BACK & BIS

BACK DAY (mainly) PULL SESH!

BACK DAY

PULL DAY! Back!

BACK DAY!

BACK DAY (with a little arms)

HOURGLASS FIGURE BACK DAY!

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

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 💥

PULL DAY! 💪🏼

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