Name: Playbook - KICK IT With Kay - PULL DAY
Uploaded: 2024-01-01T12:36:36.835Z
Duration: 45 min
Description: PULL 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

Each set add less and less assistance! Aim for somewhere between 10-12 reps each set. 

- Chin and chest up 
- Focus on pulling through your elbows and not allowing your arms to overpower

Wide Grip Assisted pull-ups

Do your rows and immediately go into your pull downs. 12 reps of each is one set!

Increase the weight each set!! Challenge yourself- if you can't make it to 12 reps thats okay!

-Keep your spine as straight as possible.

-Try not to use momentum to "yank" but instead engage your back to pull the handle back.

-Keep the elbow close to your body  and send them towards the back wall with each rep.

-Think of flexing  your back at the top of each movement.

Close Grip Seated Row

- Lean forward slightly 
- Keep a slight bend at the elbow throughout the movement 
- As you bring the bar down engage your lats
-Don't disengage at the top! Keep tension on your lats the entire time.

Straight Bar straight arm pulldown

Superset: Seated Row & Lat Pull Downs

10-12 reps each arm! Increase weight each set until you can no longer do so without limiting your range of motion.

-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

Increase the weight each set! As weight increases reps may decrease and that is okay! But try to stay in the 8-12 rep range. If you get 12+ reps easy, increase the weight. If you can hardly get 8 reps, drop the weight a little.

- 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

Bicep focus baby. Flex the bicep between each rep to get that blood flowing to the muscle!

- 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!

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

Superset: ARM PUMP

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look BACK at it! (Back & biceps  hehe)

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