Name: Playbook - KICK IT With Kay - W4/D5 BACK DAY BEST DAYYYY
Uploaded: 2024-01-01T12:36:37.173Z
Duration: 60 min
Description: W4/D5 BACK DAY BEST DAYYYY

Emma Mathews

Nicole

Wider back=illusion of a smaller waist!

Hitting upper, mid, and lower back today! With a sprinkle of biceps in there!

Complete 10-15 wide grip pulldowns into 15 straight arm pulldowns. Rest and repeat!

*push some weight here! Challenge yourself to add a little weight each set.



- 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

- 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

Superset 1

- With your chest flat on an incline bench and a dumbbell in each hand
-feet ideally would be planted on the floor for support unless you’re short like me and have to have them in the seat 😂
- Pull the dumbbells to your hips
- Squeeze your shoulder blades at the top
- Slowly lower the dumbbell back down

Dumbbell chest supported row

*increase the weight each set if you can! Try to stay in 10-15 rep range 
- start with cable machine on the lowest notch and body hinges slightly forward from the hips 
-With a close grip pull the attachment in towards your body without “jerking” or moving your upper body too much 
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

close grip standing cable low row

- As you curl up engage your biceps
- Lower with a slow controlled movement

Machine preacher curl

PERFORM 6 REPS EACH ARM RIFHT INTO 6 REPS TOGETHER PER SET. Rest and repeat. 

*the last set with arms together should be hard to complete if not, add more plates to the machine!

-chest stays against pad and Booty is slightly back on seat 
- Pull with a controlled motion toward you
- Engage you back as you pull

Single arm hammer strength high row into both arms

Complete 21 curls sequence right into lower back hyperextensions. 

Rest and repeat!

Complete 
-7 upper half curls (top to mid)
-7lower half curls (middle to bottom)
-7 full range curls (top to bottom)

That’s ONE set 


 (nothing too heavy going for control here- I used 20lbs)

Barbell “21’s” bicep curls

Holding light 20lb barbell is optional! You can always do body weight.

- Raise and lower your upper body engaging your lower back and glutes
-pad is right on hips 
-be sure not to over extend at the top! Just want to feel tension in the lower back then return to start. Don’t “arch” your back too much

Barbell Hyperextensions

Superset 2

W4/D5 BACK DAY BEST DAYYYY

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

Emily Williams

Kelli

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 😮‍💨

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!

Brittney

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 💪🏿👏🏿

W4/D5 BACK DAY BEST DAYYYY

Community

More workouts from KICK IT With Kay