Name: Playbook - Kyle Carillet - Big Pull day | Day 2
Uploaded: 2023-09-25T00:42:41.242Z
Duration: 70 min
Description: Big Pull day | Day 2

OUCH! Yeah Kyle! Really liked mixing things up.

Chelsea

One arm barbell row
(Take your times with these, we will add a little weight but focus on the stretch and big squeeze at the top on these)

Standing one arm cable row
(Again nice and slow on these with a challenging weight full range of motion)

Rack pulls
(Get 1-3 warm up sets in these till you hit a heavy 12 reps then hit your last 10, 10, 8 as working sets)

Pulldowns w/ a forced stretch
(Really focus on that last 10-15 second forced stretch at the end and make it challenging)

Hyperextensions 

Crunches

Supinated db curl

Slight incline hammer curl

- secure a barbell into a corner.
- stand parallel to the barbell. With a slight bend in the knees and back straight at a 90’ angle, grip the barbell behind the weights. 
- Support yourself using your opposite arm. 
- Row barbell to your hip while retracting your shoulder back and then back down.

Barbell single arm row or dumbbell single arm row

- set the cable to the high position and use a single handle attachment. 
- place a bench in front and use for stability, placing your arm on the back of the bench. 
- Pull the attachment down towards your body 
- Keeping your body neutral and core engaged
- Elbow drives toward your hip, squeezing your lat and shoulder blade
- Pause at contraction then slowly return to starting position
- Complete desired reps then repeat on the opposite side

Standing one arm cable row

* working up to some heavy reps here with a slight pause at the bottom 

- Set the rack just below the knees. 
- Place the barbell on the rack supports. 
- Stand in front of the bar so your toes are just under it with feet shoulder-width apart, bend at the knees and hips slightly. 
- Grab ahold of the bar slightly wider than shoulder-width apart with palms facing you, grip just outside the knees. 
- Begin lifting the bar and focus on pushing through the heels and extending through the hips and knees, until you are standing straight up. 
- do not over extend by leaning back. 
- Keep your gaze forward.

Rack pull *pause at bottom (can use dumbbells on bench)

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position
- The forced stretch comes by allowing the weight to stretch at the top for 10 sec after the last rep

Lat pulldown with forced 10 sec stretch last rep

- Place the pads to hip level and stand with feet shoulder width apart. 
- Raise and lower your upper body engaging your lower back and glutes

Hyperextensions

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Crunches

- Standing with back straight hold dumbbells at sides with palms facing forward. 
- keeping arms at sides, bend at the elbows and curl both dumbbells up focusing on the squeeze at the top. 
- allow both dumbbells to return to start controlled

Supinated Dumbbell curl

- Set a bench with a slight decline. 
- lean back on the bench keeping your back straight with the bench. 
- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
- Lower down with control

Dumbbell hammer curls

Big Pull day | Day 2

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

Angie

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

Big Pull day | Day 2

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