Name: Playbook - Melissa Alcantara - W1/D7 Deadlifts + Back
Uploaded: 2023-12-22T18:41:39.100Z
Duration: 60 min
Description: W1/D7 Deadlifts + Back

I just love Mel's workouts. They are challenging, but they make me feel so strong 💪🏽 😁

Sonia

Something about starting with a good back day doesn’t disappoint

Gaelle5

Ceirra

Joyce

I LOVED this one. Always wanted to include barbell into my workouts. I feel I know exactly how to do it now. ☺️

Andrea

Arlyssa

Natalie

Audrey

Ileisha

Loovvee those deadlifts. I had to experiment with a couple of the exercises because machines had line ups. It all worked!

Carla

Priscilla 

I got Covid the fist week of this program, but now I’m back and feeling amazing! Thank you Mel!

Vanessa

Daniela Crisan

Deadlifts kill me but overall the workout was solid

Rebecca

Never felt equally tired but badaas at the same time 💪

Amanda

Paola

Shylia

Alisha

Not sure if I’m doing some of these exercises correctly - felt them more in my forearms than my back. The hyperextensions felt really good though!!

Katie

Leticia

Marta

Had to do this one at home, so had to research some alternatives, but I got it done 💪🏼

Had to improvise without a gym but made it work!

Ayesha

Danielle Salter

Curriezetta

Megan

Renegade rows killed my hands. No more of that pls. Lol❤💪

Lauren Kaita

Irina

Ellie

Tough but great work out 💪🏼 will be feeling it tomorrow 😅

Madi

Breanne

Catalina

Gillian

Hana Kulović

Missy Harwood

Deadlifts were a great way to start the workout and get everything activated!

Brenna

It was rough getting to the equipment on a Monday but I did my best and it worked out.

Morgan

Mayra

Sara

Raven

Renegade rows straight up beating my ass. Lawwwwd help me 😂😂

CORTNEY

Musonda

Didn’t want to workout today but I did it!!

Colleen

Alejandra

Day 7: Deadlifts + Back

- Deadlifts (barbell): 5 x 15, 12, 10, 8, 6 (make sure to increase the weight every set)
- Lat Pulldowns: 4 x 12
- Seated V-bar Cable Row: 4 x12 
- Renegade Rows: 4 x 8 (each arm)
- Hyperextensions: 4 x 10

- 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

(make sure to increase the weight every set)
60-90sec rest

Barbell Deadlift

- 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

- With a narrow grip, pull V-bar towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
-Pause at contraction then slowly return to starting position

Seated V-bar Cable Row

- Begin in push up position with dumbbells in both hands
- Row dumbbell toward your hip and lower back down
- Repeat with the opposite arm

8 reps each arm

Renegade Rows

- Place the pad just under your hip flexors 
- Round the tops of your shoulders and lower so that you feel a stretch in your hamstrings 
- Come back up squeezing your glutes

W1/D7 Deadlifts + Back

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