Name: Playbook - Kylen Suttner - HOME BACK+BIS
Uploaded: 2023-09-13T04:59:38.336Z
Duration: 90 min
Description: HOME BACK+BIS

This was a great workout!!💪🏼❤️❤️

Angela Hughes

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Pause at the top
- Lower back to starting position

Supermans (WARMUP)

- Remain bent over and avoid standing up
- Focus on using your lower lats, avoid using your traps and upper back

Bent over dumbbell rows

- hold straight bar with an underhand grip 
- bend over keeping back and neck neutral 
- pull bar up to belly button and back down to starting position

underhand bent over row

- bend over with dumbbells in each hand 
- keeping arms slightly bent, bring dumbbells up to each side and squeeze back together

bent over reverse fly

- get on hands and knees
- hold a dumbbell in each hand 
- pull dumbbell up, pushing elbow toward the ceiling
- engage lats
- 24 total (12 each side)

kneeling single arm row

-perform a normal bicep curl
-twist when you get to the top so your palms are facing down
-lower dumbbells down in a slow and controlled manner

bicep curl/reverse curl on the way down

- hold dumbbell in each hand, palms facing toward you
- Bring dumbbell across body, up to the opposite shoulder 
- alternate hands 
- 20 total (10 on each side)

cross body hammer curls

HOME BACK+BIS

Great workout!! I’m pregnant as well, I appreciate you posting pregnancy safe workouts.

Bailey

SHOULDERS+BIS (Pregnancy Safe) home or gym

All I’m seeing is your backward shorts 😂great workout

arial

PUSH DAY (GYM)

BACK+BIS (GYM)

FULL UPPER BODY (GYM)

SHOULDERS+CHEST (GYM)

Sara

LEGS (BARBELL ONLY)

Great! Will have to be carried everywhere though

Justice Winslow

Annalyse

LEGS (GYM)

BACK+BICEPS (GYM)

SHOULDERS+TRIS (HOME)

BUSY GIRL CABLE BACK

Alyssa

LEG DAY (home)

UPPER BODY (home) (dumbbell only)

BOOTY (barbell only)

CHEST+CORE

HOME SHOULDERS+TRIS (dumbbell only)

Loved it! Just wondering if I was supposed to repeat this whole workout 4x? I did 4 sets of each of exercise and finished in 20ish mins but it says it should be a 60 min workout. Great workout though!! Don’t think I would be able to repeat it all 4x 😆

Jade

FULL BODY HIIT

FULL UPPER BODY (CABLE ONLY)

🖕🏽😅so hard but so good thank you!

QUAD FOCUSED LEG DAY (GYM)

SHOULDERS (HOME)

BACK+BIS (HOME)

BOOTY (gym)

GYM SHOULDERS+TRICEPS

CORE CIRCUIT:)

Steph

BUSY GIRL CHEST+CORE

HEAVY LEG DAY (GYM)

GREAT! First day back since having my baby ❤️

GYM BACK DAY

So good! I’m definitely going to be sore!

Cami

Loved this! I have a lot of work to do on my pull-ups 😅😂

UPPER BODY (MACHINE ONLY)

PUSH DAY-shoulders/tris/chest (HOME)

HAMSTRING FOCUSED LEGS (GYM)

BIS+TRIS (gym)

AB KILLER

SHOULDERS (gym)

FULL LEG DAY (GYM)

BACK+BIS CABLE ONLY

ABS (gym)

HAMSTRING FOCUSED LEGS (HOME)

FULL UPPER BODY (HOME)

BUSY GIRL SHOULDERS HOME

COUPLES BICEPS (home or gym)

Skylie

BOOTY FOCUSED LEGS

BACK (GYM)

Trinity Sheehan

DUMBELL LEGS (HOME)

BICEPS (dumbbell only) (home)

This killed me but in a good way! 💪🏻Thank you for creating at home work outs for people like me who aren’t comfortable going to the gym 🫶🏻

HOME BACK+BIS

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