Name: Playbook - KICK IT With Kay - UPPER: full 💪🏼
Uploaded: 2024-04-20T20:55:20.404Z
Duration: 65 min
Description: UPPER: full 💪🏼

Awesome set up! Wish I could’ve finished it but my period said, no 😂

Braelyn

Back, shoulders a touch of chest and tris!

Another name for straight arm pulldowns but doing the REAL way by really using that full range of motion and not staying so upright with the chest 

FORM:
-legs wider than shoulder width 
-start with cable on high notch and chest parallel to the ground 
-grab handles (or rope attatchment ends) with palms facing one another 
-pull handles down and slightly rotate hands when doing so and LIFT the chest to engage the lats 
-release back to starting and really stretch between reps

Dickersons

- Grab the handle with your palms facing each other/ use your fingers as “hooks” 
- Lean back slightly, keeping your chest up 
- Bring the handles down to your upper chest engaging back and squeezing your shoulder blades at the top of the movement 
- Pause and return to the initial position with control

Lat Pulldown with V handle

Increase weight each set 
- 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

Complete 12 incline chest press into narrow presses until failure. Rest then repeat

Increase by 5 lbs or so each set if you can! Aim for 8-15 rep range! Go until you almost fail but not quite 

- use your knees to “bounce” the dumbells up to your shoulders one hand at a time 
-pinch your shoulder blades and slightly arch back with arms out wide but slightly forward (should see them in your peripheral) 
-maintain a neutral wrist position with your wrists in line with your forearms
- Push the handles outward to full extension but without locking out the elbow
- Pause briefly at full contraction then return to starting position

DB incline chest press

*hold medium dumbbells with palms and wrists facing inward towards one another 

*lay on incline bench, tuck shoulder blades, feet firmly on ground, slight arch in back 

*press dbs up towards ceiling while squeezing chest at the top! Arms stay NARROW by sides to engage triceps

Incline narrow DB squeeze press

Chest superset

Complete the following back to back! 

-standing OHP
-plank ball pushes 
-narrow press

If you find your back wanting to arch you can do these seated! Think about standing hip width and squeezing your glutes to help with that as well


- Start with your arms at 90 degrees (actually a little less than 90 with elbows slightly forward it actually is safer that way!) 
- Press the dumbbells straight up
- Lower with a slow controlled motion

DB standing shoulder press

- Start in a high plank position
- Take one hand off the floor and touch the opposite shoulder
- Repeating on the opposite side

High plank shoulder taps

Elbows forward, and not dropping below shoulder height 

Press dumbells up to full extension. Can start heavier and drop weight as needed to finish all the reps 

Slow, even pace 

These should BURN like crazy after the previous exercise

Db narrow Strict press

Shoulder circuit: plank ball push & OHP

Complete the following back to back! Then rest 45 seconds between sets.

- Begin with rope in both hands and elbows bent 90 degrees
- Extend elbows and engage triceps slightly pulling apart rope at the bottom to really flex your triceps 

Go heavier here! I want you to fail the last rep. Just bc it’s the last exercise doesn’t mean cheat it!!!

Cable rope triceps extensions

-use rope attachment on cable machine on lowest notch 
-pick medium weight 
-turn with back towards cable machine poll and hold rope overhead 
-elbows can flare out slightly as your press up to being the ends of the rope towards the ceiling by flexing your triceps!

Overhead rope tricep extensions

Cable tricep superset

You’re going to need 2 different set of dumbells for this! One light, one heavy.

Each set you will do the following back to back, not resting until all reps are done! 

Heavy: 10 reps 
Medium: 20 reps 

Rest and repeat!

Lateral raise dropset

UPPER: full 💪🏼

shoulders & back!

SO GOOD. Literally feel the muscle building as I do this workout.

upper body & a bit of abs

Back biceps and shoulders! 🌶️

Assisted pull ups had me fatigued the rest of the time 😅

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Lauren Cowley

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rylie grace

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🔥🔥 loved this work out. Fun and definitely felt the burn!

Ashley

Was hard to get through this one…which is a good thing!! Feels so good.

Kajsa

FULL UPPER BAWWDYYY

The best upper body day I’ve done yet!!

Whitney Yeauger

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Loved hitting all parts of the upper body with such simple movements!! Amazing!

Anna

UPPER BODY TONE UP💪🏼

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PUSH DAY! 💪🏼

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Full Upper Body Lift 💪🏼

Functional upper body! 💪🏼

Evans

UPPER BODY

FULL UPPER: conventional

Worked a lot of the upper body. The go till failure helps make sure you are getting a good lift in without focusing on one muscle group.

UPPER: full 💪🏼

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