Name: Playbook - KICK IT With Kay - Strong back 🤛🏼
Uploaded: 2024-01-01T12:36:37.432Z
Duration: 61 min
Description: Strong back 🤛🏼

Back day best day you already know! 

Challenge yourself with weight!  Use wrist wraps if you feel like your grip strength is holding you back from increasing weight! No shame besties I be using them

- Raise and lower your upper body engaging your lower back 
-feet narrow and toes pointed forward 
-don’t over extend just come high enough where you feel tension on your back 
-slow and controlled squeezing at the top for a slight second

Hyperextensions

12-15 rep range! Can challenge yourself by going heavier! It’s ok if reps decrease as you go heavier :)



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

*TIP: think about push yourself hands down through peanut butter or water in the pool!

Rope straight arm pulldown

Add weight each set 

- Start with the back flat and chest just about parallel to the ground
- Lift elbows back towards the back wall until the barbell touches your hip bones 
- Lower down until about mid shin in front of your body

Bent over barbell rows 2

12-15 ish reps per side each set! Go until last rep is failure. If you’re getting well over 14 reps you need to go heavier! 

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

Single arm dumbbell row

Working one arm at a time :12-15 reps each side per set 


*REMEMBER YOURE WORKING MUSCLE UBDER YOUR ARMPIT HERE! Not biceps 

Sit sideways on Lat pulldown machine with a cable handle attachment 

With arm furthest from machine hold handle with light grip (fingertips) and reach over head towards machine with palm facing forward then Use your Lat to pull handle back down while rotating your wrist so that palm faces your ear

Single arm side facing Lat pulldown

15 barbell curls right into 15 cable hammer curls

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Lower to the initial position with a slow and controlled movement

EZ-bar bicep curls

- 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

Bicep burnout

Strong back 🤛🏼

Braelyn

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