Name: Playbook - Melissa Alcantara - W9/D4 Hybrid Upper
Uploaded: 2023-12-22T18:41:40.327Z
Duration: 60 min
Description: W9/D4 Hybrid Upper

Ruxi

Home workout today. Tired but got through it 🔥

Milina Lubneva

carena sawyer

Tanika Whiting

Alana

Jewel

Vanessa Bellido

Great workout. My arms
Are toning up nicely 💪🏼

Jennifer

Getting towards the end of the challenge😥😥 I had fun with this one

bintou

Upper body feeling stronger with each rep, had to increase my weights during my sets to challenge myself..  Small wins💪🏾💪🏾

Renee A Notice

Katie Stone

Josie

Holly

Leila

Carmina

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

W9/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

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/D4 Hybrid Upper

Community

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