Name: Playbook - KICK IT With Kay - UPPER BOD 💪🏼
Uploaded: 2024-01-01T12:36:36.826Z
Duration: 60 min
Description: UPPER BOD 💪🏼

*I prefer not to use the handles but instead keep my arms out to my sides! This is preference I just feel it more in my shoulders this way! 

- Keep a slight bend at the elbow
- Raise your arms laterally until you reach shoulder height
- Lower with a slow and controlled movement

Machine lateral raise

*increase weight each set! aim for somewhere between 10-15 reps! 

- With your back supported, hold the handles with your elbows bent to 90 degrees
- Press your arms up to full arm extension
- Lower with control to the starting position

Machine shoulder press

Complete 12-15 reps of each exercise back to back. 

Rest 60 seconds or so then repeat! Increase weight if you’re able. Last few reps should be difficult to complete!

*pick a weight that makes it challenging to finish the set but not impossible! 

- Start by standing with barbell between nose and chin level
*elbows are out to your sides but just slightly forward (should be able to see them in your peripheral vision) 

- Press directly up overhead
- Lower slowly back to starting position

Standing barbell shoulder press

- Hold a barbell in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the bar towards your chin
- Keeping the bar close to the body
- Pause at the top, elbows no higher than the shoulders
- Return the bar back to starting position

Barbell upright row

Superset 1

Complete 10-12 bench presses and 12 tricep kickbacks per arm! Rest and repeat 2 more times

- Begin by lying supine on a flat bench with dumbbells above your chest
-think about pinching your shoulder blades, having a slight arch in your back, pushing through your feet on the floor 
- Lower dumbbells to chest level (in lines with nipples)
- Press dumbbells back up over your chest

Dumbbell flat bench press

*12 reps EACH arm per set! 

- Keeping your arm parallel to the floor
- Fully extend your arm back squeezing your tricep
-think about elbow staying still… only thing moving is your forearm! And obviously flexing your tricep each set

Single arm cable kick back

Superset 2

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

Remember it’s a BACK exercise not arm.. so think about pushing your arms straight down through water or peanut butter by using those muscles under the armpits!

Rope straight arm pulldown

- 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 curl

Superset 3

**increase weight each set! As weight gets heavier it’s ok if your reps go down. But aim for 15! 

- Press your chest against the pad
- Pull the handles down and back
- Engaging your lats and mid back as you pull and send elbows to the back of the room
-squeeze shoulder blades together at top of the movement 
- Release back to starting position

Hammer strength high row

*band optional here if you need extra resistance 

-if you’re short you may have to use a bench or block to step up on in order to reach the bar 
-hold the bar with a wide grip and drive your elbows down towards the floor by squeezing your back muscles to lift your upper body (chin to bar)
-pause for 2 seconds at the top and go SLOW on the negative.

Pull Up (with hold)

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

Braelyn

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

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

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Lauren Cowley

Kate

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

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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

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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.

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