Name: Playbook - KICK IT With Kay - WEEK 2 DAY 2: BACK & BICEPS
Uploaded: 2024-01-01T12:36:36.987Z
Duration: 60 min
Description: WEEK 2 DAY 2: BACK & BICEPS

Kelli

Nicole

Whitney Yeauger

Abby

Emma Mathews

Had to modify a little but still buried in my grave. 😅😅

Gabby

Karissa

Katlyn

Pull day baby! One of my favorite days ever and this was such a good one!

-adjust machine to where pad hits you at your hip bones 
-grab 20 lb barbell with a wide grip (body weight for a modification) 
-keeping neck and spine in line, use your lower back to lift your body up, hold for a second, and control back down 
*don’t over extend at the top.. just go high enough where you feel a pull on your lower back but no need to back bend here ladies lol

Weighted hyperextensions

DIRECTIONS: first set 15 at a lighter warmup weight. Next three sets increase weight and go for 10

FORM
- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

Conventional deadlift

*increase weight each set.. aim for 15 but if you can only get to 10-12 that’s OK!

- Grab the bar with your palms facing one another, using your fingers as “hooks”
- Lean back slightly to around 30 degrees, but keeping your chest up and spine straight as possible                                                                                                                                                                              
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position
*tension should be in your LATS not arms

Lat Pulldown (mag handle)

Complete 10-15 seated rows (increase weight each set! Make it challenging!) into 12 single arm rows. Rest then repeat entire circuit twice more

-medium to heavy weight (Increase each set!)
-keep spine as upright as possible (as you get heavier it’s ok to use a little momentum but try not to yank too hard.. keep the control in your back)
-pull handle towards your mid stomach, flex your back for a split second, then control the release

Seated Row Close Grip

*12 reps EACH ARM PER SET

-start with handle attatchment and cable machine 4 notches or so from the top (depending on your height.. just make sure you can get a good full stretch when arm is extended)
-strong core, pad under the supporting knee, slight lean forward 
-keep upper body and neck in straight line 
-use your fingers as hooks and start with palm facing floor 
-use your back muscles to pull that elbow back and down, rotating the handle 
-control the release, rotating arm back to starting and feeling that stretch

Single Arm Kneeling Pull Down

Superset 1

Increase weight each set…last few reps of each set should be super hard to complete but not impossible. If it’s easy you need to up the weight!

- Start with the back flat and chest just above parallel to the ground (45 degrees ish)
- Lift elbows up towards the ceiling until the and bring barbell back towards your hip bones 
- Lower down with control and repeat

Bent over barbell rows

*use heavy medium light or no resistance band depending on your level!

- Chin and chest up 
- Focus on keeping your entire body tight and sending those elbows through the floor -keep work in your lats mainly-not allowing your arms to overpower

Assisted pull-ups

Complete 12-15 reps of the hammer curls into as many as possible lighter weight chest supported curls.

 Rest and repeat! Last few reps of each should be difficult to complete! Pick weight accordingly

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

DB incline Hammer curls

-don’t need to go super heavy here we are going for form and a good squeeze

Form:
-put an incline bench on a slight incline (about 45 degrees)
-lean on chest. Feet can be planted on floor or resting in the seat if you’re short like me
-rest meaty part of your arms on the edge of the bench, holding dumbbells palms facing out
-curl towards your body and slowly returning to start

Chest Supported DB Curl

Bicep superset

WEEK 2 DAY 2: BACK & BICEPS

Do you have alternate options if our gym doesn’t have certain machines

Casey

My arms are noodles!!!!!! Hurts so good!!

Jamie

Madi

Week 1 day 1  (Chest, shoulders & triceps)

Delayne

My arms are jello! Also I really like how there are videos of you doing the workout so I can always check my form to make sure it’s correct.

Week 1 day 2: BABY GOT BACK (& biceps lol)

Karsyn

Fatima

Lynne

Week 1 day 3: LEG DAY: HAMMIES & BOOTY FOCUS

Week 1 day 4: REST

Sore in places I never I knew could be sore 😝🤯

Mary Coulston

Week 1 day 5: FULL UPPER BAWWDYYY

My legs are SHAKING. Such a good workout!

Week 1 day 6: Lets Burn those LEGS 🔥

Did a little endurance today with intervals for 30 minutes instead of a walk day.

Emily Williams

Week 1 day 7: REST

Loriann

KILLA CORE

WEEK 1 JOURNAL PROMPT: WIN THE DAY

LOVED IT! But hated at the same time 😭❤️

Kristyn

WEEK 2 day 1: chest, shoulders, triceps

Burned 350+ calories on this one! Great workout!

Rachel

WEEK 2 DAY 3: LEG DAY UP IN HIZZAY

Forgot to track yesterday. Went on a long walk/jog outside for an hour

I did some yoga today. Felt nice to stretch out

Emmie

Week 2 day 4: REST

Well I had to modify a wee bit due to lack of equipment at my apartment gym but loved this.

WEEK 2 DAY 5:  UPPER BODY

Kayla

rylie grace

WEEK 2 DAY 6: HAMMIES & GLUTES

Week 2 day 7: REST

I will definitely start to be doing this at home. Loved it.

SPICY QUICK ABS🔥

WEEK 2 JOURNAL PROMPT ✍️

My shoulders could barely take it 😅🫣

WEEK 3 DAY 1: PUSH DAY 🙌🏼

Back days are becoming my fav! This was a good one 👏🏼

WEEK 3 DAY 2: BACK & BICEPS BB 😝💪🏼

WEEK 3 DAY 3: LEG DAY LETS GOOO

WEEK 3 DAY 4: REST DAY

Almost let being snowed in defeat my workout today but ended up modifying at home & was still a kicked a$$ workout! 👏🏽

WEEK 3 DAY 5: UPPER BOD 💪🏼

First time doing landmine sumo squats/RDLs and I’m officially obsessed. 😍🙌🏽

WEEK 3 DAY 6: Leg dayyyyyy 😝 (with a spicy sled finisher!)

WEEK 3 DAY 7: REST DAY

Spider planks…come on you killed me bc of that😂

WEEK 3: Core WERK circuit 🤌🏼

WEEK 3 JOURNAL PROMPT

WEEK 4 DAY 1: BOOBIES, SHOULDERS & TRICEPS

Back day is easily one of my favs! Loved this one 🤩

WEEK 4 DAY 2: BIZZAYYY DAY 
 (Back & biceps lol)

WEEK 4 DAY 3: REST

💪🏻💪🏻 feeling pumped! I will have jello arms lol

WEEK 4 DAY 4: UPPER BODY TONE UP💪🏼

I hate leg day but dang did it feel good to do this one!!

Okay I think this is the closest to what I did but worked my quads mostly and hamstrings some and I’m dead. I’m not gonna be able to walk tomorrow. I did it without weights

What the heck was that. Hands down the hardest workout so far.

Tara

WEEK 4 DAY 5: LEG DAY 🦵

Don’t have stairs but did 30 minutes tred 3-3.5mph

Face is a tomato, legs are jello— almost lowered my speed but kept it at a 10 for the last 10 mins & somehow pushed through. 🙌🏽

WEEK 4 DAY 6: STAIRS

Decided to go for a run today for 30 minutes and then did some arms. Only so much I can do in my small gym with 5 ppl😑 but I did do 50 minutes in the gym

WEEK 4 DAY 7: REST DAY

WEEK 4 ABS: Med Ball Ab Circuit

WEEK 4 JOURNAL PROMPT: what sparks joy!?

Madie

WEEK 5 DAY 1: PUSH DAY! 💪🏼

WEEK 5 DAY 2: BACK DAYYY w mega bicep burnout 💪🏼

WEEK 5 DAY 3: LEGS FO DAYS

Another day of this on the tred with incline. Exhausted

Lol did this on my apartment stairs and I’m dead 😅

WEEK 5 DAY 4: STAIRS

WEEK 5 DAY 5: UPPER 💪🏼

Oh. My. God. I know I got some gains from this one🍑🔥

Really liked going heavier for fewer reps!! Great sweat 👏🏼

WEEK 5 DAY 6: LEGS (w hiit finisher)

WEEK 5 DAY 7: REST DAY

WEEK 5 ABS: PLANK CIRCUIT

WEEK 5 PROMPT: NIGHTTIME ROUTINE 🌙

WEEK 6 DAY 1 (CHEST TRICEPS SHOULDERS)

I won’t be able to wash my hair 💪🏻

Megan

WEEK 6 DAY 2: Strong back & chiseled biceps 😤

This one was a killlaaa!! I didn’t think I was gonna make it to the stairs but I pushed thru 😬

WEEK 2 DAY 2: BACK & BICEPS

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