Name: Playbook - kennedy nease - baby got back (and abs)
Uploaded: 2024-04-01T02:45:38.622Z
Duration: 90 min
Description: baby got back (and abs)

even tho sir mix a lot meant back as in booty, we mean it as back!!!! 
focus on going nice, slow and controlled. read descriptions for modifications!

also the cardio at the end is optional but this was how i structured my workout this day :)

Core engaged
Keep elbows close, bottom low
Can modify on knees

Inchworm to Pushup

Core engaged
Booty low
Alternative arms you push up with

Plank Up Downs

go a lil heavier on these!
hinge at hips and bring the weight up as you squeeze the lats
core tight!!

Bentover Rows

this one will help ya get those pull ups baby! 

grab the bar and mimic a pullup. the further out your feet are from you, the harder these will be. 

make sure to engage to lats and keep the core tight⚡️

Barbell Pull Up

Spine neutral, lats engaged, pull back and squeeze

do number of reps on each side

Single Arm Row

Use core to roll the ball out and then back in

Stability Ball Rollouts

while on your knees, get into a plank position (core engaged, bottom low) 
use your elbows to drive the ball into a small circle while keeping your body still.

do the amount of reps going clockwise and counterclockwise!!

Stir the Pot

this cardio is optional! but i included it in my workout. 

do a steady pace on the stairmaster (whatever that might look like for you) 
try to avoid holding onto the bars! i do this by playing a ridiculous amount of solitaire or distracting myself with tiktok

Stairmaster, steady pace

baby got back (and abs)

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

Kelly

30-min Upper Body

Back and Core

Shoulders, Biceps, and Triceps

Shoulders, Bis n Tris

shoulders, biceps n triceps🤝

back babyyyy

upper body day

Kaelyn

dumbbell only arm day!

back & core🤑

dumbbell only back and biceps

shoulders/biceps/tricep day baby

back day😮‍💨

⚡️arms arms arms⚡️

shoulders, tris n core

30-minute Shoulders

Renegade rows killed me as a beginner. Any tips ?

Lilly Rountree

Back and Biceps

Upper Body + Core

Back n Bi’s Baby

shoulders n biceps!

chest n triceps!

I don’t think I can give a proper high five for the next 24-48 hours. 😉 it was ah mazo g.

baby got back (and abs)

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