Name: Playbook - KICK IT With Kay - WIDE BACK SNATCHED WAIST 🔥
Uploaded: 2024-01-01T12:36:37.344Z
Duration: 60 min
Description: WIDE BACK SNATCHED WAIST 🔥

Hitting back and biceps today!

Don’t neglect back. Mainly because it is so crucial for all other workouts and ab overall healthy life. But if that’s not enough motivation for you- the wider your back the bigger illusion of a smaller waist :)

Band is optional!!! If you can go without do that :)


- Chin and chest up 
- Focus on pulling through your elbows and not allowing your arms to overpower

Assisted pull-ups

Complete 12-15 reps of each back to back! Rest then repeat

First three sets increase weight slightly! As weight goes up rep range might be a little lower that’s okay! 

LAST SET DROPSET:10 heaviest reps right into 10 reps half the weight pause for two seconds at bottom of each rep 



- 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

First three sets increase weight each set then last set is a DROPSET: 8-12 heavy reps then drop a plate and immediately go into an additional 12 pause reps (flexing your back at the top of each rep for 2 seconds)





-might have to ask an employee where the Landmine is in your gym sometimes they are hard to find! 

-load a plate onto end of the barbell and hold using a V bar (upside down triangle attachment) 

-hung from hips bringing chest almost parallel to ground just as if you were going to do barbell row 

-keeping elbows close to your body row up to your chest sending elbows up and back squeezing your shoulder blades at top of each rep

Landmine bent over row

Complete 12-15 rows right into 15 SUPER controlled bicep hammer curls

Increase weight slightly each set 

- Using a medium wide grip, hold bar palms facing inwards towards one another 
- grip pull handles towards your hips
- Pull your hands apart at full contraction focusing on your lower lats
-keep back straight as possible try not to use a ton of momentum until the last few reps where you have no other option

Seated row

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

-pause for a tiny second at the top FLEXING your bicep! Slow & controlled on  the way down

Dumbbell hammer curl

Superset 2

- Pull to your belly button 
-flex your back at the bottom of each rep for two seconds *TIp: think of someone taking a picture of your back flexing during each rep

Seated row pause reps

Complete 15 hyper extensions right into bicep 21 curls

-weight is optional here! 

-toes facing forward hip width apart 

-extend all the way down between reps 

- Raise and lower your upper body engaging your lower back

Hyperextensions

EACH SET IS 21 REPS:
-7 top to mid reps
-7 low to mid reps 
-7 full range reps

Bicep 21’s

Final superset!

WIDE BACK SNATCHED WAIST 🔥

Braelyn

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BACK DAY (mainly) PULL SESH!

BACK DAY

PULL DAY! Back!

BACK DAY!

BACK DAY (with a little arms)

HOURGLASS FIGURE BACK DAY!

Emmie

1st day back after being sick for a week and felt amazing killing back and biceps . I’ll definitely feel the soreness tomorrow 😂😩

Steffany Hernandez

PULL DAY

Anna

PULL DAY! 💪🏼

BACK BURN (w/ bicep pump)

Lauren Cowley

Emma Mathews

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Monica

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 (Back & biceps lol)

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BACK ATTACK 💥

WIDE BACK SNATCHED WAIST 🔥

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