Name: Playbook - Melissa Alcantara - W10/D4 Hybrid Upper
Uploaded: 2023-12-22T18:41:40.411Z
Duration: 60 min
Description: W10/D4 Hybrid Upper

Milina Lubneva

Sandra

Alana

Doris

Jewel

Ruxi

I love this workout!! It’s something about the upper body that always makes me extra happy!

Taija

I love this program!! It’s helping me change in so many ways. Feeling thankful I found this program. It’s truly one of the best programs I’ve tried. I’ve been motivated the entire time. I can’t wait to complete this one and start the next!!!

Jennifer

Arms are feelin Niiicccceeeee!!! I love this workout, spicy & to the point🔥🔥🔥🔥

Renee A Notice

shantal

Did a couple extra reps of each since it’s the last day of upper body 🔥🔥🔥

bintou

Katie Stone

Always a good work out. My arms are sore.

Josie

Keatyn

Holly

Anna Ramos

Hybrid/Upper:
- Barbell Bicep Curl 4 x 20 
- Alternating Bicep Curl 4 x 24 (12 each arm) 
- Assisted Dips 4 x 15 
- Straight Bar Tricep Pushdown 4 x 20 
- Overhead Tricep Extension 4 x 12 
- Hanging Leg lifts 4 x 20 
- Decline Sit Up 4 x 20

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps
- Return to the initial position with a controlled movement

Barbell Bicep Curls

-  Start with a dumbbell in each hand at your sides
- Alternating arms, curl the dumbbells up towards your shoulders 
- Lower them back to the starting position

- 24 reps (12 each arm)

Alternating Bicep Curls

- Keeping your neck and back in line 
-Shoulders away from your ears
- Come down to your elbows about 90 degrees, then push yourself back up

Assisted Dips

- 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

- Keep your elbow close to your temple
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms, engaging your triceps to bring the dumbbell back up

DB Seated Overhead Extension

- Straighten your legs and lock your knees
- Raise legs up while keeping your core tight
- Coming to a L-sit position and lower back to starting

Hanging Leg Lifts

- Lie flat on your back on a decline bench with feet locked in
- Curl your torso up until it is almost perpendicular to the floor
- Slowly lower yourself back to starting position

Decline Sit Ups

W10/D4 Hybrid Upper

Daniela Crisan

Lisaura

Cool Down

Silvia

Yajaira

Alexandra

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

W1/D1 Legs

Leanne

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

Nikaury

W1/D2 Back

Loved the combo. Legs are 🔥. Thank you for all you do 😍

Michelle

I absolutely love these workout set up and how they are laid out! 🫰👌👏🏻

Courtney Musick

Earlyyyyyy Morning workout… When you’re up and can’t sleep why not get it in…

W1/D3 Legs + Shoulders

🔥 spicy 🌶️…. Feeling it in all the right places 💪🏾🦵🏾🍑

Kirsten

Alli

W1/D4 Hybrid

Hard!!!! Struggling mentally… Trying to get it in before another wrist surgery 😩..

Yanil

W1/D5 Legs + Abs

Allison

Zindzi DeFreitas

W1/D6

Fabs

W1/D7

Brittany

W2/D1 Legs + Shoulders

Sunceri

W2/D2 Hybrid

W2/D3 Legs + Abs

Isora

Quick back session but with a kick at the end!!! Love it!

W2/D4 Back + Cardio

I love it!!! It’s hard Mel always pushing you! You just gotta put in the work!

W2/D5 Legs + Cardio

Squeezed a workout in between school and errands

W2/D6

Leslie

Ilze

W2/D7

W3/D1 Legs

W3/D2 Back

Sonia

W3/D3 Legs + Shoulders

Rouse

W3/D4 Hybrid

Just good! Love the fact that it is different from day to day

W3/D5 Legs + Abs

Lauren

Almost takes myself out of that one,  so glad I Didn't

Today was the first time I did almost the whole 30 minutes no hands!

Megan

W3/D6

Another day another win! 60 minutes! Get on my level 🏋🏽‍♀️

Tanika

W3/D7

Proud - Long time ago i had been in the gym for 3 weeks in a row!

W4/D1 Legs + Shoulders

My upper body feels stronger after that workout 💪🏾

Amber

W4/D2 Hybrid

Lizzie T

W4/D3 Legs + Abs

Lily

15 minutes in a bike really completed the workout 🏋🏽‍♀️

W4/D4 Back + Cardio

Lacey

W4/D5 Legs + Cardio

Instead of Stairmaster I did a six mile strenuous hike, felt it all in my peach :)

Combined this with a flute activation exercises

ingrid

Arlyssa

W4/D6

A nice cardio session on a lazy Sunday 🏋🏽‍♀️🏋🏽‍♀️🏋🏽‍♀️

Did a six mile hike for my Stairmaster workout

W4/D7

Angie

Courtney

W5/D1 Legs + Abs

Almost made the 2 mile got to 1.88 😭🔥

Awesome workout! Had to sub the elliptical, but no excuses!

W5/D2 Hybrid + Cardio

W5/D3 Legs + Shoulders

Finally, an arm workout!! 🏋🏽‍♀️😗🔥

Arms and upper back feeling it today!! The weight recorder wouldn’t accept my input on some exercises, hopefully this glitch gets worked out cuz I love that we can follow what weights I’ve been using

W5/D4 Hybrid

Wowwww I really felt the hip thrust in my glutes!

W5/D5 Legs

I did a ton of walking, like 5 hours, took a trip to the capital. Does this count? 😉

W5/D6

Tanika Whiting

W5/D7

Geovanna

W6/D1 Legs/Hip thrusts

Your workouts are great. I wish there were alternatives listed for some of the less popular machines. Like my gym doesn’t have a landmine attachment.

Melissa

W6/D2 Hybrid Upper

Lawwwwwd my glutes on fireeeee thank you 🙏🏻👑

W6/D3 Legs/Squat

lucky

Sheila

W6/D4 Hybrid Upper

Sheena

A crushing training 🔥☠️☠️☠️

W6/D5 Legs/Deadlifts

W6/D6

Westley

Calyssa

W6/D7

Still here, still got it! Back with those frog jumps, the other way around 🤞🔥🔥🔥

Yousra

W7/D1 Legs + Abs

2 miles 19.22 at 6 months pregnant Holy shit, what an accomplishment

W7/D2 Hybrid + Cardio

So tired today and I still managed to complete this workout. A great one for the lower body!

W7/D3 Legs + Shoulders

W7/D4 Hybrid

Another week done, no pain in muscles but so much work ✅🙌🏼

The workout was fine. Challenging urself and pushing more out of a workout is difficult when ur on ur own

W10/D4 Hybrid Upper

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