Name: Playbook - KICK IT With Kay - W2/D5 BACK DAY!
Uploaded: 2024-01-01T12:36:36.991Z
Duration: 61 min
Description: W2/D5 BACK DAY!

Anastasia

Emma Mathews

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

Brittney

Emily Williams

Solid back day with a bicep pump! We love to see it 💪🏼

SETS: increase weight each set. Last set do 10 heavy reps right into 10 pause reps at half the weight (squeezing two seconds at bottom of each rep to flex your back as if someone was snapping a pic 📸) 


- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide grip lat pulldown

Increase weight each set if you can! Stay in 8-12 rep range 

-adjust seat so that chest is touching pad and you can reach handles 
-keep elbows out wide! Row arms back towards back wall

Hammer Strength wide grip row

12 reps each side per set

- Hinge at the hips to lean forward
- Your knees should be slightly bent
-hold yourself up on a bench 
- Pull the dumbbell 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 (single)

- Keeping your arms straight and wide, hinge from hips and pull the bar down toward your thighs, engaging your lats
- Slowly reverse the movement back to starting position"

Wide grip cable straight arm pulldown

Last set is a dropset! 12 heavier reps then immediately go into 12 additional reps about 10-14 lbs lighter! Not rest between 


-attach a close grip v handle (or just two handle attachments) and put cable on lowest notch 

-keep elbows close towards body and row back pulling handles towards belly button 

-try to keep back straight as possible

Cable low row

Complete 12 incline bicep curls into 12 hammer curls! 

Should be tough to complete! If not up the weight

- From an incline position 
- Curl dumbbells up towards your shoulders 
- Keep elbows pointed to the floor
- Lower slowly back to starting position

Dumbbell incline curls

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl

Dumbbell hammer curl

Bicep superset

- Grip the EZ-bar with a wide grip
- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Lower to the initial position with a slow and controlled movement

EZ-bar wide grip bicep curls

W2/D5 BACK DAY!

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

Kelli

Nicole

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

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

W1/D5 BACK DIZZLE

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 😮‍💨

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

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 😅

W2/D5 BACK DAY!

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