Name: Playbook - Melissa Alcantara - W11/D7 Legs + Back
Uploaded: 2023-12-22T18:41:40.511Z
Duration: 60 min
Description: W11/D7 Legs + Back

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

W11/D7 Legs + Back

Bwalya

such a great first workout to kick off the challenge

Taylor

W1/D1 Squats + Abs

I just died!!!! My soul has left the chat! Love you Mel!

Adriana

Crystal

Kayah

W1/D2 FTGM Upper Body Strength

Nancy

Steinunn

W1/D3 Recovery

Traci J

You’re wrong for that finisher Mel! 🥵

Jenna

W1/D4 Chest + Arms

Using my 20’year old daughters term….BRUHHHHH this was hard. I had to take breaks but I finished it and I’m proud of myself.

Amber

Had to modify a lot since I am trying to gain strength and endurance but I made it to the end.....crawling, but made it!

Ruby

W1/D5 Jumpman 23

Michelle

W1/D6 Recovery

My whole body hurts so GOOD👌🏽⭐️

Venesa

Lourdes

W1/D7 Deadlifts + Back

Melly

Needs more modifications for those with knee injuries

Loren

W2/D1 FTGM Cardio & Abs

Diana

Great workout. I’m back to being excited for my workouts again!! Perfect amount of time in the gym!

W11/D7 Legs + Back

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