Name: Playbook - Kyle Carillet - Back & Core | Day 3
Uploaded: 2023-09-17T16:10:28.202Z
Duration: 65 min
Description: Back & Core | Day 3

Angie

Feeling so strong 💪🏻 especially missing days last wk bc of my accident! Best workouts always leave the gym feeling like a bad ass 🔥

Michele

Using a plate loaded or machine high pull down. We are going to use 1 arm with an underhand grip to really isolate our lat. 
chest up nice and tall pull your arm down so your elbow is headed towards your hip and arm just down to chest level. 
Big squeeze with a nice and slow return.

Single arm underhand machine row

- Grab the bar with a neutral grip
- Pull down towards the top of your chest
- Keep your elbows close to your body
- Engage your lats as you pull
- Extend your arms to return the bar to starting position

Neutral grip lat pulldown

- Grip the V-bar with a neutral grip
- Place one foot forward on the seat for leverage 
- Pull the V-bar back toward your upper chest 
- Return the V-bar to starting position with control

Standing close grip row - from lat pulldown station

- With your chest flat on an incline bench and a dumbbell in each hand
- Pull the dumbbells to your hips
- Squeeze your shoulder blades at the top
- Slowly lower the dumbbell back down

Dumbbell chest supported neutral grip row

- Lean forward slightly 
- Keep a slight bend at the elbow throughout the movement 
- As you bring the rope down engage your lats

Rope straight arm pulldown

One of my favorites that really target rear Delts, arms stay pretty straight, this isn’t a fly this is a slower swing. Chest is supported by our bench as our arms hang down. Now we are going to pull our arms back in a Y position with arms as straight as possible till we get a nice squeeze in our rear Delt then return to starting position.

Chest supported rear Delt swings

Do what you can here, 1-3 sets of these! 🔥 Nice little finisher to get the core on fire!

- Lying face up with knees bent and feet flat on floor
- Hold med ball with your arms extended overhead
- Curl head and shoulders off the floor engaging core
- Bring the ball in front of body to touch your toes in the middle
- Return to starting position under control

Med ball v-ups

- Lean back to about 45 degrees and raise your legs off the floor
- Rotate the med ball from side to side

Med ball russian twist

- Hold your arms and legs extended above the floor
- Keep your core engaged and your lower back on the floor

Hollow body hold

Core Circuit

Back & Core | Day 3

Chelsea

Marc

PUSH DAY | Day 1

PULL DAY | Day 2

Single leg hypertension & the lunges 🥵

LEGS | Day 3

Arms/Shoulders | Day 4

Chest&Back touch-up | Day 5

Glute/Ham Day | Day 6

Rest Day 🦖 | Day 7

Daniel

Great Monday kickoff! Have a great week everyone! 🤟🏻

Love it, feel my back and biceps after this workout on fire

LEG DAY | Day 3

😰😰 That finisher!! Whooa!! 🤟🏻

Delts/Arms | Day 4

Chest/Back/Core | Day 5

Lower | Day 6

Rest Day | Day 7

That was longer than expected but I’m toasted 🔥

Kyle

Paul

Push Day | Day 1

Pull day | Day 2

Back/Chest or Rest Day | Day 5

Getting them legs back into summer shape!

Legs | Day 6

Rest Day 🌞 | Day 7

PUSH | Day 1

PULL | Day 2

Arms/Delts | Day 4

UPPER | Day 5

LOWER | Day 6

Rest Day 🏄 | Day 7

Back & Bi’s | Day 1

Chest & Tri’s | Day 2

LEGS (quad focused) | Day 3

Arms & Shoulders | Day 4

Back/Chest & Core | day 5

Legs (ham & glute focused) | Day 6

REST DAY 🏄 | Day 7

Chest & Tri’s | Day 1

Great set 
Felt my back muscle little tense but loving it

Back & Core | Day 3

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