Name: Playbook - Kelsey Adkins - Back (Superset Burner!)
Uploaded: 2023-12-30T17:26:53.868Z
Duration: 45 min
Description: Back (Superset Burner!)

Shaking leaving the gym but feeling stronger each week! So simple to follow & nice to go in the gym having a game plan at all times. Kelsey is amazing and her workouts are spot on

Sydney

Alli

Great back focus and loved the supersets!

Erin

Taylor

- Support yourself using your opposite arm
- Row the dumbbell to your hip while retracting your shoulder back
- Lower with control 
- Complete desired reps then repeat on the opposite side

Dumbbell single arm bent over row

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

Dumbbell bent over row (double)

Superset

- 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

Reverse Grip Lat Pull

Single arm lat push down

Lat Push Down

Wide Grip Cable Row

Reverse Grip Cable Row

Back (Superset Burner!)

First time using this app. I’m pretty new to the gym and I’ve been using a different app. Today is the most comfortable I’ve felt since I’ve started. Thank you!

Alexi

What a great upper body burn!!💪🏼🔥

Riana

Upper Body

Shoulders

Quick effective workout since time was limited this am 🔥🔥

Lindsay Dobitsky

Shoulders and Tris

Bailey

Back and Bis

back & biceps on fire after that one🥵🔥

Another killer! Loving these combos kelsey is putting together for us!

Lori

Really enjoyed this workout! Back and bi day is my favorite day!

Rae 

Katie

Bouldas baby. That triset….burnout 🤦🏼‍♀️

Kaitlyn

I’m going to be sore tomorrow 💁🏼‍♀️

Late afternoon but got it done. Wings baby! 😉

i’m like kind of a beginner and the lat pull down at the cable machine was almost impossible for me! i had to use two hands, i was wondering if there was an easy alternative to build strength here?

Great workout! Loved this one! Back day is my favorite day! Def felt it!

Behind by a few days… busy week filled soccer, beach volleyball , and then yesterday was simply exhausted… where I don’t like to skip just have to move forward and say it’s okay… tomorrow will be the pyramid challenge 🤔

I’ve never done bear alternating rows before, and I found out I hate them (in a good way) 😂 solid workout!!

Had to improvise on vacation using only DBs and a stool for my “bench” and for face cable pulls and I still got the burn!

Back (Superset Burner!)

Community

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