Name: Playbook - Melissa Alcantara - W7/D2 Hybrid + Cardio
Uploaded: 2022-01-20T17:46:26.945Z
Duration: 60 min
Description: W7/D2 Hybrid + Cardio

💀💀💀💀💀😩😩😩😩🤮🤮🤮🤮

yuri

Carly

Lena

Donna-Marie

Jewel

Ooff, it was amazing. I had a hard time running 2miles in 20min the other week but this time it was a bit easier but challenging nevertheless!

Vanessa Bellido

I felt this workout and loved the burn 🔥 getting stronger one workout at a time!

Jenni Medchill

Julia

Priscilla

shantal

Hilen

Vanessa Rodriguez

My headphones died and so did I a little. Feeling great though!

Katie Stone

Holly

Josefa

Leila

Valerie

I did an extra one because I planned on skipping the gym but then it didn’t feel right 😂 so now I’m here. Creating healthy habits 😍🤧

Paris

Hybrid +Cardio:
- Arnold Press 4 x 10 
- Cable Single Arm Lateral Raises 4 x 12 each side
- Pullups 3 x Max 
- Seated Wide Grip Row 3 x 15
- Wide Grip Lat Pulldowns 3 x 20 
- Incline Bicep Curls 3 x 10 
- Lying Skull Crushers 3 x 12 
- Hangling Leg Lifts 4 x 20 
- 2 mile run 20 min x 10 min mile

- Start with your palms facing you
- Press the dumbbells above you 
- Rotating your wrists as you press up 
- Reach full extension and reverse the motion as you come down

Arnold Press

- With the outside arm, cable across your body, arm fully extended 
- Maintaining a slight bend in your working elbow, raise your arm up to shoulder height 
- Pause, and then slowly lower the weight back to the starting position

- 12 reps each arm

Single Arm Cable Lateral Raises

- 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

- With your hands just outside the shoulders
- Keeping your body neutral and core engaged
- Pull bar towards the ribs squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Wide Grip Seated Cable Rows

- 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 Pulldowns

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

Incline Curls

- Arms extended above shoulders a dumbbell in each hand
- Bend at the elbow lowering the dumbbells towards your head
- Fully extend up contracting your triceps

Dumbbell Skull Crushers

- 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

2 mile run

W7/D2 Hybrid + Cardio

Warm Up

Cool Down

W1/D1 Legs

W1/D2 Back

W1/D3 Legs + Shoulders

W1/D4 Hybrid

W1/D5 Legs + Abs

W1/D6

W1/D7

W2/D1 Legs + Shoulders

W2/D2 Hybrid

W2/D3 Legs + Abs

W2/D4 Back + Cardio

W2/D5 Legs + Cardio

W2/D6

W2/D7

W3/D1 Legs

W3/D2 Back

W3/D3 Legs + Shoulders

W3/D4 Hybrid

W3/D5 Legs + Abs

W3/D6

W3/D7

W4/D1 Legs + Shoulders

W4/D2 Hybrid

W4/D3 Legs + Abs

W4/D4 Back + Cardio

W4/D5 Legs + Cardio

W4/D6

W4/D7

W5/D1 Legs + Abs

W5/D2 Hybrid + Cardio

W5/D3 Legs + Shoulders

W5/D4 Hybrid

W5/D5 Legs

W5/D6

W5/D7

W6/D1 Legs/Hip thrusts

W6/D2 Hybrid Upper

W6/D3 Legs/Squat

W6/D4 Hybrid Upper

W6/D5 Legs/Deadlifts

W6/D6

W6/D7

W7/D1 Legs + Abs

W7/D3 Legs + Shoulders

W7/D4 Hybrid

W7/D5 Legs

W7/D6

W7/D7

W8/D1 Legs/Hip thrusts

W8/D2 Hybrid Upper

W8/D3 Legs/Squat

W8/D4 Hybrid Upper

W8/D5 Legs/Deadlifts

W8/D6

W8/D7

W9/D1 Legs/Hip thrust

W9/D2 Hybrid Upper

W9/D3 Legs/Deadlift

W9/D4 Hybrid Upper

W9/D5 Legs/Squats

W9/D6

W9/D7

W10/D1 Legs/Hip thrust

W10/D2 Hybrid Upper

W10/D3 Legs/Deadlift

W10/D4 Hybrid Upper

W10/D5 Legs/Squats

W10/D6

W10/D7

W7/D2 Hybrid + Cardio

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