Name: Playbook - Melissa Alcantara - W9/D2 Hybrid Upper
Uploaded: 2023-12-22T18:41:40.310Z
Duration: 60 min
Description: W9/D2 Hybrid Upper

Amazing programs! I am totally hooked on them ❤️

Catalina

Last 15 min on a bike - sweaty season 🔥💨

Milina Lubneva

Missed follow along bike sprints! Whoa momma

Holly

Kefentse

Sandra

Alana

Jewel

I really liked it but the bike at the end … does not do it for me… can i run or be on a stair master instead?

Natalie

Ruxi

Amazing exercises and amazing cardio to finish it all off!!!

Vanessa Bellido

Julia

Jennifer

Love riding with @fitgurlmel… With her in your ear, anything is possible 🥵🚴🏾‍♀️ the motivation is REAL!!

Renee A Notice

Oh my those bike sprints reminded me of all the work I did yesterday. I’m sweating and shaking so hard right now my shoulders and back were feeling the burn with todays work I love it

bintou

I love those bicycle sprints!! I need to incorporate them more into my workout.

Yesenia

Paulina Jasinski

Josie

Sarah

Anna

Don't know if i ever thought I'd miss sprints! Lol great workout

Hybrid/Upper:
- DB Single Arm Row 4 x 10 each side
- Cable Seated Wide Grip Row 4 x 12
- Wide Grip Lat Pulldown 3 x 12 
- Cable Chest Flys 4 x 15 
- Dumbbell Incline Chest Press 4 x 12 
- Hanging Leg Lifts 4 x 20 
- Decline Sit Up 4 x 20 
- Bicycle sprints: 10 guided bicycle sprints 45 sec

- Pull the dumbbell up keeping your elbow close to your body 
- Engage your lat as you pull

- 10 reps each arm

Single DB Row

- 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

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Bring your hands together engaging your chest
- Pause and let your arms return back to the starting position

Cable Chest Flys

- From an incline bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Incline Dumbbell Chest Press

- 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 Situps

W9/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

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

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.

Sunceri

W1/D4 Hybrid

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

W9/D2 Hybrid Upper

Community

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