Name: Playbook - kennedy nease - back and core
Uploaded: 2024-04-01T02:45:48.692Z
Duration: 70 min
Description: back and core

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

Olivia

today we have a great back and core workout! it’s a lil longer so we can really hit both muscle groups. 

we’ll be adding in some pyramids just remember: higher reps = lower weight, lower reps = higher weights. not every exercise will require this so just pay attention to those reps and sets. 

let’s get into it!

grip the bar underhand
pull back and squeeze as you come up
core tight and neutral spine

Underhand Bentover Row

Spine neutral, lats engaged, pull back and squeeze

do reps on each side!

Single Arm Row

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

Military Press

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

as the reps decrease, increase your weights! drop the weight in increments as the reps increase.

Lat Pulldown

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

Lat Pushdown

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

Use core to roll the ball out and then back in

Stability Ball Rollouts

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

Inchworm to Pushup

Use your core to start in a plank then bring hips up and reach for opposite foot

Plank Taps

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.

back and core

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