Name: Playbook - kennedy nease - back day
Uploaded: 2024-04-01T02:45:48.647Z
Duration: 60 min
Description: back day

issa back day with all my favorite movements! really focus on the squeeze and keeping that core tight :)

take your time going through this one as a lot of them will have sets to failure. we want to see that perfect form!!✨

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

Can be done on bench or ground

Arms go straight back
Slow and controlled

Dumbbell Pullovers

this one will help ya get those pull ups baby! 

grab the bar and mimic a pullup. the further out your feet are from you, the harder these will be. 

make sure to engage to lats and keep the core tight⚡️

Barbell Pull Up

Spine neutral, lats engaged, pull back and squeeze

do reps on each side!

Single Arm Row

Can be done in full plank or on knees
Use core to keep body stable without opening up
Count reps as alternating, not each side!

Renegade Rows

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

back day

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