Name: Playbook - Kyle Carillet - W4/D1 Push Day/Core | Move More
Uploaded: 2024-01-28T23:08:58.097Z
Duration: 45 min
Description: W4/D1 Push Day/Core | Move More

Krystal Gamino

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

Karis

Angie

Michelle

Even when down in Cancun, I couldn’t miss a Monday! Week 4, let’s do this!!!

Stacy

Mannnnnn what a work out and by the end cardio had me sweating big time

Matias

Tricep extensions

Superset: 
Flat dumbbell press
Floor skull crushers

Seated shoulder press

Superset:
Incline dumbbell chest press
machine Dips

Lateral raise to upright row

Arnold Press

Ab Circuit:
Butterfly sit up
Side to side pass through
Alternating toe taps
Mountain climbers

20 min steady state cardio

- Start with your arms at about 90 degrees 
- Extend at your elbows bringing the rope down
- Spread rope apart at the bottom for a deeper contraction at the triceps 
- Bend the elbows and control weight back to starting position

Rope tricep extension

So just like the standard dumbbell chest press all we are doing is pausing for about 2-3 seconds at the bottom of the rep and driving through at the end!

Dumbbell flat press with pause

- Start with your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the dumbbells towards the top of your head
- Fully extend your arms back up contracting your triceps

Dumbbell skull crushers

superset

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

- From an incline bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Incline dumbbell chest press

- Keep your elbows close to your body
- Come down until your arms are at about 90 degrees
- Push through your hands extending your engaging your triceps to come up

Seated machine dips

15 lateral raises into 15 upright row

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement
- then transition to holding dumbbells in front and lift to parallel with shoulders

Dumbbell lateral raise into upright row

- Hold the dumbbells in front of you with your palms facing you
- Press up and rotate your wrist until your palm is facing the opposite direction
- Lower with a slow and controlled movement

Dumbbell seated Arnold press

- Lay on the ground with knees bent the soles of your feet together
- Come up and touch your feet
- Go back in a controlled motion 
- Engage your core

Butterfly sit up

- place 2 dumbbells in front of you hip width apart
- with legs together start on one end and bring your legs up and over each dumbbell from side to side

Side to side pass throughs

- Alternately bring your legs up and down
- Raise you alternate arm toward your foot engaging your core

Dumbbell alternating toe taps

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

Ab Circuit

Steady state cardio

W4/D1 Push Day/Core | Move More

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!

Amanda

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

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

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

Joab

W2/D2 Pull Day/Core | 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 💯💯

Ricky

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! 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

W4/D1 Push Day/Core | Move More

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