Name: Playbook - Melissa Alcantara - W6/D2 Hybrid Upper
Uploaded: 2023-12-22T18:41:40.048Z
Duration: 60 min
Description: W6/D2 Hybrid Upper

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

Milina Lubneva

Ruxi

Arms were ready for it today!!! Feeling stronger

Leslie

Carly

Alicia

Can’t do a pull up to save my life 😩

Tanika Whiting

Is the rest period meant to fluctuate so heavily? It ranges anywhere from 2mins to 45seconds sometimes it even changes while doing the same exercise. It only started deviating from 45seconds in about week 5 so it wasn’t like this at the beginning

Andrea

Chase

Julia Davis

Alana

Donna-Marie

Arlyssa

My core is getting tighter and tighter 🔥 this workout was great and I’m getting stronger each workout 🏋️‍♀️ 💪🏼 and my booty is looking good too 🍑

Jennifer

Jewel

Modified the workout from home this time instead of the gym and I feel great!

Amanda

Vanessa Bellido

Those ab crunches always get me🥵💦💦💦💧💧

Amara

Julia

Still can’t get myself up on the pull-ups 😩 so had to do dead hangs

Ashleigh

shantal

Randi

Nadia Arreola

I pressed 4 stars by accident!!!! It was 5 stars!!!! Omg. But those hanging leg lifts still show me my place….. 🥵

Taija

Muscle definition has definitely start showing off. I’m supper excited 😆

Hilen

Katie Stone

Anna

Thank you for pushing us. I feel the change in my body.

Josie

I really was not feeling it today at all. I didn’t want to step foot in the gym but I’m glad I did. 
I could only do 2 leg lifts and zero pull ups. I need to bring gloves my hands were too slippery.

Malory

Omg… that was mind blowing! I used heavier weight throughout the whole workout! Leveling up! Happy Tuesday everyone! Enjoy!

Nora O’Hara

Landmine Chest Press OMG!! Love this move and feeling so strong!!!

Valerie

I really think these hybrid workouts are easy until I get to pull-ups and core 😮‍💨😮‍💨

Julissa

Hybrid Upper:
- Military Press 4 x 10 
- DB Front Raise 4 x 12 
- Landmine Chest Press 4 x 12 
- DB Chest Press 3 x 15  
- Pullup 4 x Max 
- Hanging Leg Lifts 4 x 20 
- Kneeling Rope Crunches 4 x 50

- Start with your arms at 90 degrees
- Press the bar straight up
- Lower with a slow controlled motion

Military Press

- Raise the dumbbells until you reach shoulder height
- Lower with a slow and controlled movement

DB Front Raises

- Using a V bar, scoop the barbell up and rest your hands at your chest 
- Find a staggered stance with the feet 
- Press barbell up as you keep you squeeze into your chest 
- As you lower, keep elbows glued into the side of your body

Landmine chest press

- Begin by lying on a flat bench with dumbbells above your chest
- Lower dumbbells to chest level 
- Press dumbbells back up over your chest

Dumbbell Chest Press

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pullups

- 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

- From a high pulley grip rope just forward of your face
- Roll your ribs towards your hips engaging your abs
- Bring your elbows towards your knees
- Slowly return back to starting position

Kneeling Rope Crunches

W6/D2 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

Good to start again after a month break. Starting over

Kirsten

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!!!

Renee A Notice

Nikaury

W1/D2 Back

Fast træning with super set only had 30 min

W1/D3 Legs + Shoulders

Alli

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

W6/D2 Hybrid Upper

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