Name: Playbook - KICK IT With Kay - W1/D4 PULL DAY
Uploaded: 2024-02-04T14:21:09.071Z
Duration: 60 min
Description: W1/D4 PULL DAY

Back day best day! A solid back workout with some staple movements. Challenge yourself with the weight when you can!

-put a cable on a high notch and attach a wide bar 
-hinge slightly from hips and push down on bar (palms facing floor) using your LATS 
-co trip the way up and don’t “hang” at the top keep tension

*TIP: think about snapping the bar in half/ pushing your arms through peanut butter

Straight arm pulldown: wide grip

- Grab the V-bar with a neutral grip 
- Pull down towards the top of your chest
- Keep your elbows close to your body 
- Engage your lats as you pull
- Extend your arms to return the bar to starting position

V-bar close grip lat pulldown

*10-12 reps each arm per set! Increase weight each set if you can 
- Keep your core tight and your chest against the pad
- Row the handle back retracting your shoulder blade
- Slowly lower back to starting position
- Complete desired reps then repeat on the opposite side

Plate loaded machine single arm row

10-12 rep range! Pick a weight that makes it very difficult to complete the last two reps


- 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

Dumbbell bent over row (double)

- Bend over hinging at the hip, chest towards the floor 
- Raise the dumbbells keeping your arms fully extended 
- Pause slightly at the top and come down (squeeze shoulder blades and flex back at the top)

Bent over straight arm flies

12 challenging reps each arm per set! Flex bicep at the top of each rep 

- Start with dumbbell in one hand and your arm extended over an incline bench
- Curl the dumbbell up toward your shoulder
- Lower the dumbbell until your arm is almost fully extended
- Complete desired reps then repeat on the opposite side

Dumbbell preacher curl

Hold a medium heavy dumbell from the top with wrists flipped and palms facing the curling (think about holding a tray like a waiter!)

Curl up towards your chest and control the negative, come down almost all the way but don’t lock out your elbows between reps

Waiter curl

W1/D4 PULL DAY

DAILY SCRIPTURE 🕊️

Lauren Cowley

🍑 on 🔥 What a perfect workout to start the year 🤩

Whitney Yeauger

W1/D1 LOWER BODY

W1/D2 PUSH DAY

W1/D3 CARDIO & ABS

Anna

W1/D5 LOWER BODY

W1/D6 REST DAY 🧘‍♀️

W1/D7 REST DAY 🧘‍♀️

Now that’s how you start a Monday!!!! Great workout!

Jamie

Great start to the week!! Legs are shaking in the best way!

W1/D4 PULL DAY

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