Name: Playbook - Melissa Alcantara - W1/D4 Hybrid
Uploaded: 2023-12-22T18:41:39.488Z
Duration: 60 min
Description: W1/D4 Hybrid

Kirsten

Alli

That was very difficult. I couldn’t do the rope extensions. My triceps said nope.

Sunceri

Allison

A definite arm burner for sure but felt great!

Ashleigh

It was good i love the incline walk and will imcorporate it more

Amor

Daniela Crisan

Zindzi DeFreitas

Almost died on the treadmill but now that it’s over I feel like a superhero lol

Melissa

Those last 20 minutes on a treadmill though 🔥

Milina Lubneva

Ivory

Silvia

Holly

Had to do 4 x 10 on the last two. My triceps were on 🔥 I’m really loving this program! I see a difference already.

Katie

Megan

Jackie

Ruxi

Sierra Zavala

Nikia

Lissette

Marne

carena sawyer

Tanika

Sandra

Chasitie

Kaci

Good thing I washed my hair yesterday I won’t be able to move later!

Dana

Yajaira

Tricep push-up on bench were hard only did 14ea 4sets

Becky

Kefentse

Alexandra

Nancy

Candide

Daniela

Genia

ANNA

Brittany

Ivon

For sure felt the burn in my tru and biceps!!

Cecilia

Jennifer

Amber

Daniella

Amazing workout! Definitely felt a burn and broke a sweat!

Crystal

Arlyssa

Isis

Hrafnhildur Edda Magnúsdóttir

Elaine

Hybrid:
- Straight Bar Bicep Curls 4 x 15
- Incline Dumbbell Curls 4 x 10
- Straight Bar Tricep Pushdown 4 x 15 
- Standing Rope Tricep Overhead Extensions 4 x 15 
- Bench Dips 4 x 20 
- 20 min Treadmill Walk - 15 incline - 3.0 speed

- Hold the bar underhand grip with both hands
- Curl bar up towards your shoulders
- Lower to starting position

Straight Bar Bicep Curls

- From an incline position 
- Curl dumbbells up towards your shoulders 
- Keep elbows pointed to the floor
- Lower slowly back to starting position

Incline Curls

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Straight Bar Tricep Pushdowns

- Begin with your back to the to cable and hands over head, elbows bent 90 degrees
- Pull rope cable so that elbows are straight, slowly return to start

Standing Rope Tricep Overhead Extensions

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Extend your arms engaging your triceps back to starting position

Bench Dips

20 minute treadmill walk

W1/D4 Hybrid

Lisaura

Cool Down

Warm Up

3rd time coming back to this program. Let’s go!

Ashley

FIRED UP and excited to tackle the rest of the program.

Rachel

Good to start again after a month break. Starting over

W1/D1 Legs

Hard🥵… Fibro flair up has me mentally & physically challenged 😩…  Took a few days off to rest , Dugggg deep n got it in.. Rinsed!!!

W1/D4 Hybrid

Community

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