Name: Playbook - kennedy nease - back and core!
Uploaded: 2024-04-01T02:45:38.702Z
Duration: 60 min
Description: back and core!

here’s a back and core workout! i did use a cable machine for this, but you can swap it for resistance bands if needed. :)

we’ll also be using dumbbells and a barbell!

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

Lat Pushdown

pull through lats as you come down

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

Single Arm Lat Pulldown

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

Bentover Rows

feet flat on platform
focus on squeezing through the lats as you pull back

do reps on both sides!

Single Arm Cable Row

core tight
push bar overhead slow and controlled
engage glutes slightly to protect low back

Military Press

Place the dumbbell out in front of you. Using your core, bring your legs in towards your chest, then extend out while alternating around the sides of the dumbbell. Do 20 reps (10 on each side of the dumbbell) for 3 sets.

In and Out Crunches with Dumbbell

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

Pullover Crunch

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

Inchworms

Using a barbell, engage your core and glutes to help protect your lower back. Roll the barbell out while keeping your back in a neutral position. Only go out until you feel slight tension, then utilize your core to bring the barbell back in.

Ab Rollouts

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

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

baby got back (and abs)

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.

back and core!

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