Name: Playbook - Melissa Alcantara - W1/D2 Back
Uploaded: 2022-01-20T17:46:26.742Z
Duration: 60 min
Description: W1/D2 Back

Anna

Awesome. Is there a way to substitute the assisted pull ups? I workout at a small gym and it doesn’t have that and I cannot do pull ups without assistance lol

Melissa Mcpherson

New to this workout challenge! Day 2 down! 💪🏾💦

Ashley Rodriguez

This workout was amazing!! I’m so happy to be back at it!

Megan

Happy Mother’s Day to me after this workout 🥰 thanks for this amazing program Melissa happy Mother’s Day beautiful

ingrid

Got my ass kicked. Definitely crawling out of the gym today.

Shanelle

Maria

Leanne

Many new exercises I feared to try but I don’t feel so alone now 😊

Ragnhild

Ivon

Robin

Cristina

Sheesh, I’ve been sleeping on this stair master! My legs are on 🔥🔥🔥!😅

Yvonne

Lots of mew moves I’ve always been a little intimidated to try. We’ll tried them now

Victoria

It was great! I have to admit, I was soooo close of giving up because the 2nd day was a challenge but, I pushed through and now I feel so proud of myself that I did and I feel amazing!! Thank you for doing these programs they truly are the best!!

Stephanie

wendy

leia

Danielle  Wooten

Daniella

Javiana

Patty

Was not ready for all that stair master  but great workout!

Amanda

yuri

Ruvarashe

Asmae

Hrafnhildur Edda Magnúsdóttir

Jenna

Elaine

Amber

Aveanna

Kathleen Fahey

Joseph Paglini

Jewel

So good! Getting so confident in the gym thanks to you

Rehmat

Really pushed myself today, megs are still sore af, assisted pull up was my first and biggest challenge. Thank you 🙏🏼

Yeliz

Palmira

Anisa Mohamed

Krina

Sooo.. I did this at home and I used your bands for most of it. Can you say sheeeeesshhhh! Shit!

👂🏾not gonna lie though .. I feel my back now.. I’ve never connected with that muscle before.

Zindzi

Ruxi

Yup!!! Feeling the pump 💪🏾💪🏾 shoulders and arms feeling 🌶 
SPICY 🥵

Renee

Claudia

You tryna kill me with that stairmaster? Because I'm dead!

Ashley

Amanda Mcconathy

Natalie

Nadia Caro

Amara

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

Warm Up

Cool Down

W1/D1 Legs

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/D2 Hybrid + Cardio

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

W1/D2 Back

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