Name: Playbook - KICK IT With Kay - Seggsy Strong Back
Uploaded: 2024-01-01T12:36:37.324Z
Duration: 61 min
Description: Seggsy Strong Back

Wide back=illusion of a snatched waist! Don’t sleep on back day. It’s my fav! 

Hitting upper mid and lower back with some biceps!

Increase weight each set! Aim for 15 but 10-15 rep range is fine!

- Keeping your arms straight pull the rope down toward your thighs, engaging your lats
- Slowly reverse the movement back to starting position"

Cable rope straight arm pulldown

*increase weight each set if you can! It’s ok if rep range goes down a little as you get heavier.

LAST SET IS ALL PAUSE REPS: pause two seconds at bottom! 

- With a close grip pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated close grip cable row

Method:
Increase weight each set as reps go down.


Form
- 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

-put bar in t bar attachment (all gyms have it just ask  if you need help finding it)

*last set do as many reps as possible at your heaviest! 

-use a v handle attachment 

-bend over and row keeping elbows grazing your sides 

-think about squeezing your shoulder blades

Bent over t bar row

- Press your chest against the pad
- Pull the handles back using a wide grip 
-keep shoulders down away from ears 
- Engaging your lats and mid back as you pull
- Release back to starting position

Hammer strength high row

Last set dropset! 15 heavy into 15 half the weight but pausing two seconds at the top of each rep 


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

Cable rope hammer curls

20 alternating reps each set 




- Hold the dumbbells with your palms facing away from you arms slightly out to the side
- Curl the dumbbell up engaging your bicep 
- Lower with a controlled motion
- Repeat on the opposite side

Alternating wide dumbbell curls

Seggsy Strong Back

Braelyn

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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

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 
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BACK DAYYY w mega bicep burnout 💪🏼

Strong back & chiseled biceps 😤

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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!

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 💥

Seggsy Strong Back

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