Name: Playbook - Melissa Alcantara - W1/D2 Back
Uploaded: 2023-12-22T18:41:39.308Z
Duration: 60 min
Description: W1/D2 Back

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

Ruxi

Kirsten

Yanil

👍🏼 what is a dumbbell alternative for the assisted pull ups? Thank you!

karina

April

Great workout. The only thing I didn’t do Waac the pull up I need help 😅

Allison

Yajaira

Monequa

Amber

Alex

Zindzi DeFreitas

I love everything about this app and it's only day two. Mel your vids and explanations are great, definitely subscribing!

Masina

8weeks postpartum and missed this feeling

Tyler

Daniela Crisan

W2D2 + stair master weekend workout 🏋🏽‍♀️

Milina Lubneva

Erika

Hard. Again. I’m embarrassed to say I can not do an assisted pull up. I subbed out cable rows 🤷🏻‍♀️

Katie

Rosa

The 20 min stairs got me hooot 🥵💪🏼✌🏼💕

Dallas

Idis

Lisaura

SHERYL

Jackie

Nice workout! I like to do the cardio before the strength training ❤️

Alli

Marne

Felt like I needed to add some more to it

Courtney

Ilze

I had no clue on where to start at the gym. . I love this! Now it actually looks like I know what I’m doing 
Thank you Mel! Feels like your here live in action

Daniela

Anna

Dana

I am sweating like crazy.  This was a good workout!

Ileisha

Marina

Killer, those 20 mins in the stairwell RIP 💀

Stephany

Alexa Torres

Grey

Alyssa

Jacqueline Hernandez Ross

Dominika

Aisha

Anna Crabtree

Great session. Recommend some good mornings before deadlifts to stimulate the lumbar and hamstrings.

Shellane

Alexandra

Doris

Back:
- Wide Grip Pulldown 4 x 15
- Deadlifts 4 x 12 
- Smith Machine Bent Over Rows 3 x 10 
- Reverse Pec Deck 3 x 12 
- Assisted Pullups 4 x 10
- 20 min Stairmaster - Level 6 - No hands

- 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

- Place the bar just above your feet
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight

Barbell Deadlift

- Hold the bar with your palms facing you
- Keep your back in a neutral position bracing your core
- Pull the barbell up engaging your lats as you pull
- Pause at the top and lower with a controlled motion

Smith Machine Bent Over Rows

- Keep your chin tucked
- Think about driving using your elbows and don’t bend at the lower back
- Engage your rear delts and back throughout the movement

Reverse Pec Deck

- Hold the bar just outside shoulder width and hang at full arm extension
- Keeping your body straight, contract your lats to pull yourself up as high as you can, driving your elbows down
- Lower with a slow controlled motion

Assisted Pullups

Stairmaster

W1/D2 Back

Cool Down

Silvia

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

W1/D1 Legs

Fast træning with super set only had 30 min

W1/D3 Legs + Shoulders

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

W1/D2 Back

Community

More workouts from Melissa Alcantara