Name: Playbook - kennedy nease - back day😁
Uploaded: 2024-04-01T02:45:38.714Z
Duration: 65 min
Description: back day😁

we’re using a few different pieces of equipment for this back day today - i used a cable machine, dumbbells and a barbell! if you need modifications, please don’t hesitate to ask for them! i’m here to help🫶🏼

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

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

Military Press

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

Bentover Rows

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

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

Spine neutral, lats engaged, pull back and squeeze

do reps on each side!

Single Arm Row

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

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 day😁

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