Name: Playbook - kennedy nease - back & core
Uploaded: 2024-04-01T02:45:48.783Z
Duration: 75 min
Description: back & core

this is my back and core workout from today!! just remember as a general rule: if the reps decrease, try to increase your weight!

using a bench or platform, lean onto it with one side of your body, plant the other leg down onto the ground and hold the dumbbell on that side. use your lats to bring the weight up, trying to keep your body square, not turning out. 

keep your core tight during the entire movement, slow and controlled is the goal. 

do reps on each side!

Single Arm Rows

loose grip on bar
push through palms and squeeze the lats as you come down
core tight!

Lat Pushdown

start with light weight on these - they’re harder than they look! 

cross the cables in an x position during set up and bring arms back, being mindful to lead with the back and squeeze those shoulder blades.

Cable Reverse Fly

hold the rope with your palms facing in, bring the rope back towards your face, avoiding letting your wrists collapse. squeeze through the upper back and rear delts.

Face Pulls

use the row attachment for a cable machine and slide it under the bar
hinge at the hips and use your back to pull the weight up nice and controlled!

Landmine Rows

grab the bar and pull down using your lats and imagining you are pulling your elbows towards your waist. come down until the bar is around your chest, then come back up!

Lat Pulldowns

place your elbows on a stability ball and tighten your core, with a slight squeeze in your glutes to protect your lower back. use your core to roll the ball out and bring it back in. 

only go out as far as you comfortably can, there is a lot of room to progress on these, so start with a shortened range and work your way up to full extension!

Stability Ball Rollouts

take your knee and bend, keeping constant tension with your opposite hand 

raise and lower your leg and opposite arm to a crunch

keep your core engaged and breathe throughout the entire exercise!

do reps on both sides!

Cross Body Crunch Variation

hold the weight at your side, slightly squeeze your glutes to protect your lower back, and engage your core. 

bring the weight down and then use your obliques/core to bring it back to center. 

do the reps on each side!

Oblique Extensions

back & core

✨upper body✨

quad-focused LEGSS🤭

glute focused leg day🍑

upper bodyyy

legs legs legs✨

build that back!! back day

lower body!

dumbbell only upper body✨

dumbbell only leg day✨

leg day💘

BACK✨

core circuit

quads!

shoulders & arms

Leslie

back and core

legs legs legs

back day✨

shoulders and arms✨

quad-focused legs🫶🏼

arm day✨

high volume leg day!

shoulders & biceps👸🏽

quads✨

back and triceps!

glutes n hammies🍑

arms: shoulders and biceps focused🕺🏻

back day

shoulders n arm day✨

shoulders and biceps✨ (dumbbell only)

back and triceps

leg day, no fancy equipment needed✨

leg day✨

💘shoulders and biceps💘

I think I’m having trouble targeting the right muscles for this workout. 😭

Olivia

quads and glutes🕺🏻

upper body

leg day🧍🏻‍♀️

upper body day!

hamstrings n glutes

shoulders and biceps

leg day🫶🏼

back, biceps & core🖤

arms n abs

LEGS🫶🏼

legsss🦵🏼

put your back into it!! (back workout)

full body!

back & core

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