Name: Playbook - Kelli Rose - Back & Arms +Cardio
Uploaded: 2023-10-23T12:49:44.484Z
Duration: 75 min
Description: Back & Arms +Cardio

Tesa

The app is incredible, great variety of routines, affordable price, many offers

Mari carmen

Loved loved loved this routine. 😭 
It was a great burn🤭

Brenda Caldera

Jasmine

This upper body day helped engage my core so much I loved it ✨

Aure

Looove it!!! I felt so good after this workout 💪🏽

Jessica moreno

Bailey

- Stand with wide stance and your hands on kettlebells
- One arm at a time pull the kettlebell off the ground
- Engage your lat as you pull up 
- Keep core activated

Kettlebell gorilla rows to push up

Gorilla Row to Tricep Push up

- Increase weight as the reps decrease 
-Really Challenge yourself with your weight if you're comfortable with the movement. 

- Hinge at the hips keeping a neutral spine
- Pull the bar straight up
- Engage your back as you pull up
- Lower the bar with control

Barbell bent-over row

- With the barbell overhead and arms extended
- Lower weight down to your chest and press back up overhead

Barbell military press

- Increase weight as the reps decrease 
-Really Challenge yourself with your weight if you're comfortable with the movement. 
- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

- Increase weight as the reps decrease 
-Really Challenge yourself with your weight if you're comfortable with the movement. 

- Grab criss crossed cables in each hand, arms extended out in front of your body
- Keeping a slight bend in the elbows
- Move your arms backward and outward until you have reached full extension
- Reverse movement back to starting position

Rear delt cable fly

- Raise your arm keeping a slight bend at the elbow 
- Raise until you reach shoulder height 
- Lower with a slow controlled motion

Dumbbell lateral raises

- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Dumbbell Arnold Press

- Run at a good pace for you 
- Increase speed and intensity as you progress

Running

Back & Arms +Cardio

Lottie

back is sore! Feels so good! I’m excited to see the gains soon 🤍

Damaly

i’m already so sore after todays back day! can’t wait to see how my body transforms following your program🥵

Yema

Back & Arms

I am DYING. This is exactly how I missed feeling after a good workout! I felt like I lost it for a while.

Brooklynne

A lot of these were a first for me and I LOVED it!!!! I definitely felt myself pushing to get through the last reps of some and I feel gooood💪😝

Victoria

BACK & SHOULDERS TODAY WAS TOOOOO SPICY 🥵🥵🥵🥵🥵🥵✨✨✨✨

Back & Arms +Cardio

Community

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