Name: Playbook - Kyle Carillet - W2/D2 Pull Day/Core | Move More
Uploaded: 2024-01-28T23:08:58.045Z
Duration: 50 min
Description: W2/D2 Pull Day/Core | Move More

My arms and core are on fire!! But it hurts so good 😅

Krystal Gamino

Amanda

Great pull day, and I loved the abs at the end.

Joab

Awesome great back day, abs are feeling good too, those reverse crunches are 🔥🔥

Ricky

Tuesday and Wednesday done!! That was rough, but I finished!! 🙌🏻

Stacy

Stephanie

Super crazy work out I felt the burn the hole time !

Matias

Great workout and was able to get in and out of the gym in just an hour!

Karis

Michelle

Cable hammer curls 

Cable seated row

Superset:
Lat pull downs
Reverse lat pulldown

Superset:
Single arm dumbbell row
Dumbbell alternating bicep curls

Circuit:
Rope face pulls
Rope straight arm pulldowns
Rope rows

circuit:
Reverse crunch
Superman
Plank hold

- Hold the rope with your palms facing each other - Keep your core engaged
- Engage your biceps as you curl up
- Pause at the top and lower slowly

Cable rope hammer curls

- With a close grip pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated close grip cable row

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide grip lat pulldown

- Hold the bar with your palms facing you
- As you pull the bar down lean back slightly 
- Engage your back as you pulldown 
- Return with a controlled movement

Underhand grip lat pulldown

Superset

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

Single arm dumbbell row

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbell up engaging your bicep 
- Lower with a controlled motion
- Repeat on the opposite side

Alternating dumbbell curls (8 each arm)

Superset:

We are stacking these 3 exercises together here! Starting with those face pulls, then row and finishing with pulldowns, take a rest and repeat! Let the burn begin!

- From a kneeling position pull the cable towards your face with elbows flared outward engaging your rear delts and upper back 
- Slowly return back to starting position

Kneeling rope cable face pull

- 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

Using a rope attachment as high as possible, while kneeling on a pad.
Row and squeeze just below the chest line and return with a big stretch reaching as far forward as possible then repeat

Kneeling high rope row

Big rope tri-set

- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground

Reverse crunches

- 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

Superman pulse

- Get into a side elbow plank position 
- Hold for time

Side elbow plank hold

Ab circuit

W2/D2 Pull Day/Core | Move More

Angie

Day 1 and I’m going to feel this for awhile! Legs couldn’t handle much more so incline was down a bit but kept speed at 3!

Starting all over from day one! Love this program.  Already went up in weight for that overload 🤩

W1/D1 Lower Body | Move More

Intense pressure, workout was amazing. Couldn’t complete all but last 2 but it was amazing

Daniel

W1/D2 Push Day/Core | Move More

Ryan

Great circuit workout!! My kids did this one with me and loved it!

W1/D3 Full Body AMRAP | Move More

this one was great! I can’t wait to do it again when I’m not so sore 😅

Finally back at it after being sick!!! Great workout legs 🦵 dead!

I really liked this one! My glutes were well isolated while also a killer on the legs. When my back is flat on a machine or the ground it puts less stress on my neck and is easier for me to focus on certain muscle groups. So I liked that about this one. 10/10

Kelsey

W1/D4 Legs | Move More

Send help! My arms hurt 😂 great one today!!

Who’s driving me home from the gym?! Arms are jello! Lol 💪🏼. Great workout!!

Didn’t think I would make it through. It was a struggle today.

W1/D5 Pull Day/Core | Move More

Killer! These workouts were the exact sort of thing I needed to kickstart my 2023

W2/D1 Legs | Move More

Alex Peto

Amazing full body, once again I'm dead. 🙌💀

This was absolutely brutal feel like I lost 5 pounds haha. But man you feel good after 💯💯

W2/D3 Full-body EMOM | Move More

Doing this for the second time and around the worlds are still awful 😂

Good but definitely feeling the burn!! Around the worlds are NO joke 😅

W2/D4 Push Day | Move More

Brutal combination! Lol. Definitely worth it though

Kristine

W2/D5 Legs/Core | Move More

That one was soooo hard! Def saving to favorites!

W3/D1 Leg Circuit | Move More

W3/D2 Push Day/Core | Move More

Just when I thought I was getting the hang of these workouts, Kyle throws this one in 😅 humbled myself VERY quickly 😂

I’m pretty sure I’m dead.. But somehow I feel amazing 🤣🙌🏻

W3/D3 Full-body | Move More

Good & brutal variety! I’m not sure how to feel after this 😂

W3/D4 Leg Day/Core | Move More

W3/D5 Pull Day | Move More

awesome workout! Finished way earlier today but forgot to mark my cardio as done 🤦‍♀️

W4/D1 Push Day/Core | Move More

Awesome workout! Love that sweat dripping down on leg day! ❤️RDL’s!

W4/D2 Legs | Move More

Great killer one! My son did this with me and it got a little competitive 😂 my arms!!

Day 28! Citing day and a great full body hitt.

W4/D3 Full Body AMRAP | Move More

Great arm killer! Surprised by how much I enjoyed the arm pullovers

Seth

W4/D4 Pull Day/Core | Move More

This was a KILLER! legs are shaking but it feels so good to have completed this whole program 😁

I might not be able to walk tomorrow! Lol

W2/D2 Pull Day/Core | Move More

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