Name: Playbook - KICK IT With Kay - PULL DAY (back & biceps)
Uploaded: 2024-01-01T12:36:37.040Z
Duration: 60 min
Description: PULL DAY (back & biceps)

-Using your lower back to pull your body up. 

-don’t over extend… just come up right to where you feel a pinch in that lower back then go back down

-weight is optional here if you want to hold a barbell or plate at your chest feel free

Body weight  hyperextensions

DIRECTIONS: first 3 sets increase in weight. Last set do 10 reps at your heaviest weight then drop the weight in half for 10 additional pause reps

FORM
- Grab the bar with your palms facing forward with a wide grip
- Can 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

- Lean forward slightly 
- Keep a slight bend at the elbow throughout the movement 
- As you bring the bar down engage your lats
-don’t “disconnect” at the top of the movement aka always keep tension on those lats!!

straight arm pulldown (with bar)

Do specified amount of reps of each exercise. Then rest & repeat twice more.

*increase weight each set! As weight increases reps may decrease that’s okay

FORM
-Use either a mag bar or some sort of wide straight bar

-row towards your belly button keeping elbows out 

-use your fingers as “hooks” don’t cheat by using your grip

Wide grip seated row

- Hold the rope with your palms facing each other
- Engage your biceps as you curl up
- Keep your core engaged
- Pause at the top and lower slowly

Rope cable curls

Superset: seated rows & curls

15 DB rows into 10 bicep curls each arm. 4 sets totals

- 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 (double)

20 reps each set aka 10 reps each arm

FORM:
-place elbow in knee for stability and curl at a slight angle

-use medium weight dumbbell (bit too heavy where you can’t get 10 reps but also not too light where 10 reps is easy)

Single arm seated bicep curl

Superset: bent over rows & curls

Complete 15 reps of each, rest for 60 sec, repeat twice more.

Bodyweight Hyperextensions

- As you curl up engage your biceps
- Lower with a slow controlled movement

Machine preacher curl

SUPERSET: hyperextensions & preacher curls

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