Name: Playbook - KICK IT With Kay - W1/D5 BACK DIZZLE
Uploaded: 2024-01-01T12:36:36.920Z
Duration: 60 min
Description: W1/D5 BACK DIZZLE

Kelli

🦋 wings are burning! About to fly away with this workout 👏🏻

Nicole

Emma Mathews

Baaaack day complete 💪🏿Easy to do and challenging at the same time

Brittney

Increase weight each set!! Last set is a dropset: as many as you can as heavy as you can then drop the weight in Half and immediately do double the reps you just did 


- attach mag bar grip to cable machine 
-Grab the bar with your palms facing in towards one another
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
-think about sending elbows through the ground 
- Pause and return to the initial position

Lat pulldown: MAG grip

12 reps each side per set!! Last two should be HARD to complete if not go heavier. 

-keep shoulders down body straight 

- Keep your core tight and chest against the pad 
- Row back and retract your shoulder blade

Optional: attach a handle attachment around handle to help hand position

Single arm hammer strength low row

Working one arm at a time here 12 reps each side per set!


- Press your chest against the pad
- Pull the handles down and back
- Engaging your lats and mid back as you pull
- Release back to starting position

Hammer strength high row

FIrsy 3 sets increase weight each set, LAST SET: lighter weight but 10 SQUEEZES! Holding for two seconds at top 



*sit on a heavy dumbell! This changes the angle to work back in a different way than normal row 

-keep back straight as possible and keep elbows in towards sides 

-send elbows back and row towards lower belly button!! As low as possible

Elevated Seated rows

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

Rope straight arm pulldown

Alternating bicep curls! 

Try not to “swing” or use momentum! Just slow controlled reps

Alternating bicep curl

- Keep your elbows on the pad
- Curl the handles up engaging your biceps
- Lower with a slow and controlled movement

Machine preacher curls

W1/D5 BACK DIZZLE

Burpees and oblique crunches got the best of me. Killer workout

Emily Williams

W1/D1 FULL BODY WORKOUT! SWEAT SESH

Didn’t think I would make it to the last rep… but that’s the goal! 💪🏼🎉

Saryn

Amazing 💪🏻! Love the reps and my arms will be noodles tomorrow 😂

Kaitlin Rogers

W1/D2 Shoulders chest and arms!

Tiffany

W1/D3 LEGS

Hurt my back helping in the yard this weekend so took it easy. 1 mile jog, leg curl, leg extensions & leg press. 35 minutes total

W1/D4 ACTIVE RECOVERY

When you start your day with this workout, you know it’ll be a good day 🎉

Leg MURDER is right. My legs are shaking so good 😵‍💫

W1/D6 LEG DAY MURDER

W1/D7 FULL REST DAY

Whewww i think this is the hardest workout i have ever done 😮‍💨

Anastasia

W2/D1 HIIT 😅

Shoulders are feeling extra good today 💯💪🏼

My shoulders hate me now…. But they’ll thank me for it later!

Anna

W2/D2 UPPER BODAYYY: chest, triceps & shouldas

Those 45 leg press took the cake today 🥵

😮‍💨 my muscles were crying. Good workout for today!

W2/D3 legggiessss 🦵🏼💕

Did 40 min with half on incline 12 and half incline .5

W2/D4 ACTICE RECOVERY

By the time I got to the bicep superset, my muscles wanted to give out, but I did NOT quit 💪🏿👏🏿

W2/D5 BACK DAY!

The perfect workout to do post vacation 🥰

W2/D6 LOWER BOD!

W2/D7 FULL REST DAY

Whoowee feeling it after this one 😮‍💨

W3/D1 FULL BODY! High intensity.

W3/D2 CHEST TRICEPS AND SHOULDER DAY

Every part of my legs are shaking! Thanks Kayla!!

W3/D3 LETS TRAIN LEGS!

W3/D4 ACTICE RECOVERY

Woooo this was such a good one 🔥💪🏼

W3/D5 Lets hit BACK & BICEPS

W3/D6 PEACH PUMP🍑

W3/D7 FULL REST DAY

W4/D1 FULL BODY GAS 😮‍💨

W4/D2 UPPER: chest shoulders arms

I am physically struggling to walk right now🤯🤯

And my quads are pure jello! Loved this workout!!

W4/D3 LEG DAY WOOHOO

W4/D4 ACTICE RECOVERY

W4/D5 BACK DAY BEST DAYYYY

Woooo had to battle through this one 😅

W1/D5 BACK DIZZLE

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