Name: Playbook - Melissa Alcantara - W8/D2 Hybrid Upper
Uploaded: 2023-12-22T18:41:40.231Z
Duration: 60 min
Description: W8/D2 Hybrid Upper

Ruxi

Milina Lubneva

Leslie

I feel so much stronger today and I finally am seeing some real changes! Love it!

carena sawyer

Tanika Whiting

Arlyssa

Alana

Jewel

Donna-Marie

Wow! I’m so close to being able to do a pull up with no assistance. Feeling super strong

Amara

Noticeably stronger… Increasing weights is with each rotation of workouts each week.. Building session is on💪🏾💪🏾

Renee A Notice

Oh my goodness my arms are dead the rope crunches were heaven sent after all those upper body moves

bintou

At home morning working out for today. 😌

Hilen

Thank you for a good work out. My legs are still sore from yesterday.

Josie

Keatyn

Those hanging leg raises right after pull ups🥴🥵my H-A-N-D-S

Holly

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

W8/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!!!

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.

W8/D2 Hybrid Upper

Community

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