Name: Playbook - kennedy nease - Back and Core
Uploaded: 2024-04-01T02:45:38.662Z
Duration: 75 min
Description: Back and Core

this workout will require dumbbells and a stability ball. 

not geared for beginners, but alternatives are provided in captions to make it more adaptable to any level. :)

Can be done on bench or ground

Arms go straight back
Slow and controlled

Dumbbell Pullovers

Can be done in full plank or on knees
Use core to keep body stable without opening up
Sub for rows if too difficult

Renegade Rows

Hinge at hips
Keep arms close to sides
Use lats to pull weight up

Bentover Rows

Use core to roll the ball out and then back in

Stability Ball Rollouts

Spine neutral, lats engaged, pull back and squeeze
Do reps on each side

Single Arm Row

Plank Up Downs

Start standing, walk hands out to a plank, then walk hands back to standing

Inchworms

Use your obliques to drive the dumbbell from side to side. Keep your core engaged the entire time.

Russian Twists

Back and Core

Adaliña

Me and My friend did this workout today! Super fun and gave us energy for the rest of our day!!

Leslie

Shoulders

Holy crap. I'm out of shape. Thank you for your workouts. They're realistic and make me want to continue

Nairobi

On the plank lifts I wish you showed your whole body. I feel like it would of helped me if knew how your feet were placed during it, other than that, it was a great workout!

Emma

I think the workout was really good, I was just unfamiliar with some of the sets so it made it more complicated. For upper body I would’ve liked to seen more basic sets for the first one.

Lacey

Upper Body

Bailee

I forget that at home workouts can be just as hard as the gym until I do one of your workouts!

Tori

Ashley

30-min Back and Biceps

Great workout!! Truly felt da burn :)) Beginner friendly as heck!!

Stephanie

Biceps and Triceps

Really great!! I didn't have time to go to the gym so this was a killer alternative

Back and Core

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