Name: Playbook - Kyle Carillet - W4/D4 Pull Day/Core | Move More
Uploaded: 2024-01-28T23:08:58.101Z
Duration: 60 min
Description: W4/D4 Pull Day/Core | Move More

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

Krystal Gamino

Seth

Karis

Single arm cable row

superset:
Wide grip lat pulldown
Assisted Pullups

Barbell bent-over row

superset:
DB pullovers
DB upright row

Straight Arm pull downs

Reverse cable flys

Ab Circuit:
V-ups
Med ball crunches
Bicycle kicks 
Plank hold

20 min steady state cardio

Just like a normal single arm row, we are going to do these in a kneeling position allowing for a better stretch and contraction.

Kneeling Single arm 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

- Chin and chest up 
- Focus on pulling through your elbows and not allowing your arms to overpower

Assisted pull-ups

Superset

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent over barbell row

- Place your upper back on the bench 
- Keep a slight bend at the elbow as you lower dumbbell back 
- Focus on engaging your lats as your pull the dumbbell forward

Dumbbell pullover

- Standing with your feet shoulder width apart and a dumbbell in each hand
- Pull the dumbbells up to your shoulders, leading with your elbows 
- Lower the dumbbells back down with control

Dumbbell upright row

superset

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

straight arm pulldown

- Keep your arms extended and focus on the back of your shoulders

Cable reverse flies

- Lay with your legs and arms extended 
- As you raise your legs, reach your fingers toward your shins and raise your upper body off the floor
- Slowly lower yourself back and try not to use momentum

V-ups

- Lying face up flat on floor
- hold a dumbbell with straight arms above your body
- Curl head and shoulders off the floor engaging core
- keep arms straight and press the dumbbell upwards
- Return to starting position under control

Dumbbell pulse ups

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank (elbows)

Ab Circuit

Can be running, biking, steady walk on a treadmill! 

My favorite is a treadmill set at 3.5mph 5% incline for 20 minutes! 🔥

Steady State Cardio

W4/D4 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!

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!!

Stacy

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

Michelle

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! 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.

Matias

W4/D3 Full Body AMRAP | 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/D4 Pull Day/Core | Move More

Community

More workouts from Kyle Carillet