Name: Playbook - kennedy nease - back n core
Uploaded: 2024-04-01T02:45:38.568Z
Duration: 80 min
Description: back n core

Really liked this one! Maybe I will do it again and try all workouts :)

LizJohnny

mainly back and core focused but with a couple of full body movements because it just felt right! 

i rlly liked this one and i am currently sore as i write it out for you so good luck bbs

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

Pullover Crunch

Using a dumbbell, plate, kettlebell or any kind of resistance
Use core to drive your body upright
Glutes slightly squeezed to protect low back

Do reps on each side

Oblique Extensions

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

hinge through hips
you can do overhand or mixed grip (im doing mixed - just personal preference)
keep it slow and controlled baby

Rdls

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

increase weight for last 2 sets

Bentover Rows

Spine neutral, lats engaged, pull back and squeeze

do reps on each side

Single Arm Row

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

Lat Pushdown

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

Lat Pulldown

back n core

All I have to say is Holy shhhhhht hahaha 🤘🏼

back n core

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