Name: Playbook - Melissa Alcantara - W10/D7 Legs + Back
Uploaded: 2023-12-22T18:41:40.255Z
Duration: 60 min
Description: W10/D7 Legs + Back

Alana

Ceirra

April

Musonda

Taija

Brittany

Upped the weights! It's cold out, but I'm 😰

Sabrina

That was crucial! Gains, gains, & gains 💪🏼💪🏼💪🏼🍑🍑🍑

Sonia

Feeling good !!! Stronger with every workout

Tatiana Onzaga

Rebecca

Monica

Barely ate the last few days and I could feel it today. Need to get my shit together

Patricia

Lisa

Samantha

Holy!Holy! 
Jammed on this! 
#perseverance 
✨🥷🏽🐲🧡🙌🏽🎉!

Dolores “Doe” Restrepo Macias

Anna

Marta

Triceps are dead from yesterday’s workout so those assisted pull ups were hell but I pulled through. I was on the verge of crying on those hip abductions after all those hip thrusts 😫😫. I’m grateful I’m able to move like this still.

bintou

Yvonne

Holly

Sandra

I really enjoy this workout tough but it feels really rewarding

Leslie

Nicosia

So hard! That superset of hip thrusts was 🔥

Killer workout. Happy we saved this one for a Sunday so that I’m not rushing. This! with added sprints to warm up and stretch took me an hour and a half— now time for the sauna 🫶!

Gella

Melissa

Antoinette

Jennifer

Milina Lubneva

Ashley

Intense! Lots of variety today which I love!

Nicole

Mary

Anita

Emily

Day 7: Legs + Back

- Hamstring Curls: 4 x 15

Superset:
- Barbell Hip Thrusts: 5 x 10 
- Single Leg Bodyweight Hip Thrusts: 5 x 10 (each leg)

- Smith Machine Stiff Leg Deadlifts: 3 x 12
- Abductor Machine: 4 x 20
- Supinated Straight Bar Cable Rows: 4 x 10
- Assisted Pull-ups: 3 x 10
- Seated V-bar Cable Row 3 x 12

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on your hamstrings

Hamstring Curls

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell Hip Thrusts

- Place your upper back on the bench
- Push through your heel raising your hips 
- Engage your glutes at the top
- Work both sides

Single Leg Hip Thrusts

Superset

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Smith Machine Stiff Leg Deadlifts

- Keeping your feet aligned with your knees 
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled

Abductor Machine

- With reverse grip 
- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Supinated Straight Bar Cable Rows

- 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 Pull-ups

- 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

W10/D7 Legs + Back

Gaelle5

Josie

W1/D1 Squats + Abs

W1/D2 FTGM Upper Body Strength

This was much needed I’ve always loved Mel’s recovery days 😍

Niheves

W1/D3 Recovery

W1/D4 Chest + Arms

“You pressed play for a reason” needed that ! 🥹

W1/D5 Jumpman 23

Rosa

Kurstein

W1/D6 Recovery

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

W10/D7 Legs + Back

Community

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