Name: Playbook - KICK IT With Kay - W2/D5 WEEK 2 DAY 5: PULL DAY
Uploaded: 2024-01-01T12:36:37.233Z
Duration: 60 min
Description: W2/D5 WEEK 2 DAY 5: PULL DAY

Feeling an extreme bicep pump after this one 💪🏻🔥

Jenna

Loved all the exercises! Great workout 🏋🏽‍♀️

Kelli Johnson

Emma Mathews

Holy back workout! Definitely know I'm going to be feeling it tomorrow 😅

Kelly

Hitting full back today! Ends with the perfect bicep superset for those toned tank top arms 🤪

- stand with your feet on platform, toes pointed forward! 
-keep your back flat (don’t round at the bottom) and raise until you feel tension in your lower back
-we are focusing on back here not glutes so that’s why it’s crucial that your back stays straight and your toes aren’t pointed out (as that would activate glutes instead)

Bodyweight Hyperextensions

*increase weight each set if you can! Aim for 10-12 reps 

- Hold the bar with your palms facing you
- As you pull the bar down lean back slightly 
- Engage your back as you pulldown 
- Return with a controlled movement

*keep in mind work comes from your BACK not your arms!!

Underhand grip lat pulldown

-attach a wide grip bar to your cable machine that is a few notches above your height 
-hinge from your hips and hold bar as wide as possible with a slight bend in your elbow 
-push the bar down towards your body by engaging your Lat muscles on the sides of your back (under your arm pit)
-think about pushing your arms straight down through water or peanut butter!

Wide Grip Straight arm Pulldown

FIRST 3 sets add weight each set! Last set is a giant dropset. Do heavy weight. For 10 reps right into medium heavy weight for 10 reps right into medium light weight for last 10 reps. Goal is not to rest between the dropset that’s how you get a good burn!

FORM
- Using an underhand grip and little mag bar attachment (if you don’t have one of these at your gym just use a close grip handle like a V bar) pull handles towards your hips while keeping elbows close to your body

Underhand close grip seated row

- Start with the back flat and chest a little above parallel to the ground, hinging from hips 
- row the barbell from out in front of you back towards your hip bones 
- release with control 


*pick a weight here that is heavy and challenging to complete the reps but not so heavy that you are “jerking” your entire body trying to row

Bent over barbell rows

Complete 15 cable curls RIGHT into 12 concentrated curls each arm

- 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

12 each arm (24 total) per set!

- Place the back of your arm on your inner thigh
- Arm starts extended holding the dumbbell off the floor
- Slowly curl the weight up pause at the top squeezing your bicep
- Slowly lower weight back to the starting position
- Do all reps on one arm before switching

Concentration curl

Bicep superset finisher 💪🏼

W2/D5 WEEK 2 DAY 5: PULL DAY

Fire!! Loving this summer workout program! 💕🔥💪🌴

Jamie

Emily Williams

rylie grace

Ab circuit! (Do twice this week!)

Bodyweight only abs

Shredded core circuit

Loved adding this at the end of my back workout. It was quick but a killer burn!

Kate

Tight Abs!

WEEK 2 CORE

WEEK 3 ABSKISSS

WEEK 4 CORE CIRCUIT

I wanted to stop after the first set of burpees😂

Emmie

Kayla

Duygu

W1/D1 WEEK 1 DAY 1: HIIT DAY

Literally could barely finish. Towards the end my arms were complete jello

Nicole Schumacher

W1/D2 WEEK 1 DAY 2: UPPER

Megan

Annie

W1/D3 WEEK 1 DAY 3: Booty focused leg day

I’m so bad at putting these in when I work out lol

Rest day but trying to keep my heart beat up some. Slow slow jog and slow slow walk intervals for 35 minutes

W1/D4 WEEK 1 DAY 4: REST DAY

This one made me feel so strong !! I love back days

Anna

W1/D5 WEEK 1 DAY 5: BACK DAY

That KILLED ME! I went to pretty much failure on every set and when I tell you I can’t walk….

Desi

Had to PUSH myself through but I made it. That felt so good🔥

Abby

W1/D6 WEEK 1 DAY 6: LOWER BODY

Used this rest day to walk outside and call some friends- highly recommend!

Madie

W1/D7 WEEK 1 DAY 7: REST DAY

Whooped my tail in the best way 😮‍💨💪🏼

I think I almost died! Hard but soo good!!

Whitney Yeauger

W2/D1 WEEK 2 DAY 1: HIIT 😅

My shoulders have a love hate relationship with this workout 😆

This workout left me feeling super strong and refreshed!

Monica

W2/D2 WEEK 2 DAY 2: PUSH DAY!

Great workout! I’m gonna be sore in places I didn’t even know existed tomorrow! 😅🤩

W2/D3 WEEK 2 DAY 3: LEG DAY

W2/D4 REST DAY

Kayla you’re killing me! I haven’t had that good of a leg workout in a long time!!! My legs are exploding !🥵

Brittney

I’m gonna sleep good tonight… 👊🏼❗️💯

W2/D6 WEEK 2 DAY 6: LEGGIES!!

Idk why today was a tough one but this killed me lol. Trying to get more cardio in

W2/D7 REST DAY

Wanted to give up and pushed thru. Good workout 💪🏼

W3/D1 SWEATY FULL BODY

Arms on fire 🔥 hurst so good! Ready to tackle my day now! 💪

My arms my fall off… but it’s all good! Such a good workout!!

W3/D2 PUSH DAY :)

W3/D3 LEGS 🦵

W3/D4 REST DAY

Leg day has always been my fave… until I started summer shred! 🔥 challenging my upper body an feeling myself get stronger is so damn empowering! Just what I needed!! 💃🏻🌺🌴👙

Feeling hyped 👊🏼 never skip upper body dayyyy! 🤪

W3/D5 BACK & BICEPS

Those 15-15-15-30’s 🥴😮‍💨 killer!!

W3/D6 LOWER BOD

W3/D7 REST DAY

W4/D1 MONDAY HIIT

holy those prison push-ups were killer !!

Whew!! My arms are exhausted! I love it 🥰

W4/D2 PUSH DAY!

I’m gonna be feeling this one tomorrow !!

Hannah

W4/D3 LOWER 🍑

W4/D4 REST DAY

Such a good one today!! Got my biceps poppin off 💪

W4/D5 BACK DAY BABY

It hurts so good!!!! Endorphins on overload!!!! 🤍🤍💦💦🔥🔥🔥

W4/D6 QUAD Focused Leg Day

W4/D7 REST DAY

Today was a SWEAT FEST 🥵 I burned over 500 Calories!

HIIT days are always the worst in the best ways!! Great workout 💪🏼

W5/D1 HIGH INTENSITY INTERVAL TRAINING

W5/D2 Chest shoulders triceps!

Ohhh emmm geee 😮‍💨
So tough, but so good 🏋🏿‍♀️

Kicked my tail & loved every second of it!!

W5/D3 LEG DAY!

W5/D4 REST DAY

W5/D5 BACK & BICEPS 💪🏼

Great workout after being sick for a week!!

W5/D6 LEG DAY BEST DAY

W5/D7 REST DAY

Whew!! A rough one but i loved it!!! 🥰

The burpee supersets always get me🥵 great workout!!

W6/D1 FULL BODY SWEAT: HIGH INTENSITY

W6/D2 PUSH DAY

That last one 😅 my legs are jello 🙌🏼

The leg extension burnout at the end😅😅👌🏽

W6/D3 Leggggs!

W6/D4 REST DAY

Arms are feeling good after this one!! 🤩

W2/D5 WEEK 2 DAY 5: PULL DAY

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