Name: Playbook - kennedy nease - back & core🤑
Uploaded: 2024-04-01T02:45:38.589Z
Duration: 30 min
Description: back & core🤑

a quick lil 30 min back & core workout i did in my apartment gym recently! 

the core segment has some more advanced moves so let me know if you need any alternatives 🤠

pull through lats as you come down

core engaged to protect back
do reps on each side :)

Single Arm Lat Pulldown

keep a wider grip
engage the core and the back as you pull down to chest level

Lat Pulldown

Spine neutral, lats engaged, pull back and squeeze

do reps on each side!

Single Arm Row

use the core to control the entire movement

brace the core to protect the back
modify by keeping knees bent as you come up.

Reverse Crunch + Extension

brace core and you alternate extending legs

keep arms out using core to stabilize

Weighted Dead Bugs

keep knees bent and feet flat on ground
use core to control the movement as you come up and lower

Pullover Crunch

back & 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 & core🤑

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