Name: Playbook - KICK IT With Kay - UPPER BODY TONE UP💪🏼
Uploaded: 2024-01-01T12:36:36.838Z
Duration: 45 min
Description: UPPER BODY TONE UP💪🏼

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

Anna

Full upper body day! 

Nothing crazy difficult. I just want you to increase your weight on each set for just about everything if you can! 

WE LOVE A STRONG SEGGSY UPPER BODY 💪🏼👏🏼

- Pull keeping your elbow close to your body
- pull towards your belly button 
- Engage your lat as you pull and squeeze your shoulder blades together 

*remember fingers are HOOKS.. but the work is in your back. Don’t grip the bar as tight as possible

Single arm underhand grip seated row

- 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

- Hold the medium dumbbells in front of you with palms facing toward you 
- Keep a slight bend at the elbow
- Raise the dumbbells forward and up to shoulder height 
-lower down with control then Move your arms out to your sides forming a lateral raise 
- Lower the dumbbells with control


One front raise + one lateral raise = one rep

Dumbbell front/lateral raise combo

- Hold the rope in front of your body
- Raise your elbows up and to the sides, pulling the rope towards your chin (think about there being strings pulling up on your elbows like a puppet!)
- Pause at the top, elbows no higher than the shoulders
- Return the cable back to starting position with control

Cable standing rope upright row

*aim for 12 reps each side per set!
- Start kneeling with a tight core
-with medium/medium heavy dumbell in one hand hold your arm at 90 degrees with your palm facing you
- Rotate your arm 
- Press straight up (dumbell press)
-then reverse the movement back to start and repeat desired amount of reps
-once one side is completed, do the other side

Arnold press (single arm)

Only two sets here for your final shoulder burnout so go heavy if you can! Aim for 15 reps each arm! 

- Start standing with your arm at 90 and press up until you reach full extension
- Keep your core tight

Single arm dumbbell press

*pick a weight that you can control here.. not too heavy. Maybe 7-10 lbs bc we are going for more reps 

- Lying on an incline bench
- Raise dumbbells above you to full arm extension
- Hinge at the elbow lowering the dumbbells over and behind your head
- Extend your arms back up activating your triceps


*keep elbows still! Only thing moving is your forearms and flexing your triceps

Dumbbell incline skull crusher

- adjust the incline bench to a slight incline (45 degrees or so) 
-when you lean back elbow will be slightly behind your shoulders 
- Curl dumbbells up towards your shoulders (it will be at a slight angle)
- Keep elbows pointed to the floor
- Lower slowly back to starting position

Seated incline dumbbell curls

UPPER BODY TONE UP💪🏼

shoulders & back!

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

Braelyn

upper body & a bit of abs

Back biceps and shoulders! 🌶️

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

UPPER: full 💪🏼

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

UPPER BAWDY HOTTIES

UPPER!

UPPER (back shoulders biceps)

Upper body

FULL UPPER BODY!

UPPER! Push day 💪🏼

UPPER BODY SESH! Toned upper body 🫱🏼‍🫲🏽

Lyndsey

THE PERFECT UPPER BODY WORKOUT

UPPER BODY SESH 💦

UPPER BODY SESH

Lauren Cowley

Kate

rylie grace

FULL UPPER BODY 💪🏼

🔥🔥 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

FULL UPPER BODY

UPPER BOD 💪🏼

UPPER 💪🏼

UPPER BODY BURNAAA

Upper Bawwdy Workout

PUSH DAY! 💪🏼

UPPER! Chest shoulders triceps

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 BODY TONE UP💪🏼

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