Name: Playbook - kennedy nease - back day!
Uploaded: 2024-04-01T02:45:38.685Z
Duration: 45 min
Description: back day!

this is a 45-minute back workout!

today we will use dumbbells/kettlebell (interchangeable here), a barbell, and a cable machine. :)

optional: i incorporated a 20 min incline walk on the treadmill as a cardio component today, but don’t have that filmed! but keep it at a high enough level that you can stay on without holding onto the machine.

pull through lats as you come down

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

Single Arm Lat Pulldown

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

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

increase weightfor lower reps, then decrease weight for higher reps!

Underhand Bentover Row

Can be done on bench or ground

Arms go straight back
Slow and controlled

Dumbbell Pullovers

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

Lat Pushdown

back day!

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 day!

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