Name: Playbook - Melissa Alcantara - W12/D7 Deadlifts + Back
Uploaded: 2023-12-22T18:41:40.304Z
Duration: 60 min
Description: W12/D7 Deadlifts + Back

I DID IT!!😭🫠🙌🏽🔥💥💃🏾🥳 Thanks Mel!

Yvonne

Emily

Nice! Kept my deadlift pr but also increased the weight on lats and v bar. 😁

Sabrina

Lisa

I freakin DID IT!!!! Proud of me! Proud of all of us who didn’t give up!!!! 💪🏽🦵🏽🍑🥵

Melissa Garay

Last workout done… I already know I’m doing this program again and again cuz I found this really fun, punishing and transformative

Leslie

💪🏻💪🏻😫😫one more day 😓

Yajaira

Samantha

Nicosia

Stronger each week; feeling so great and progressively challenged myself with increasing weights. 💪🥰🤝

Nadia

Woohoo so proud of myself finishing this challenge on time and being consistent even if the motivation wasn’t always there I got my @$$ up and got it done ! I feel like a winner already 🎉🥳

Jennifer Galo

Holly

100% complete! Feeling stronger and more confident in my workouts from 12 weeks ago 🙏🏽♥️  just the beginning for me ☺️

Wow. I can't believe I completed this challenge. Wow 💪💪💪💪

Melissa

Somehow finished! Had to go double workouts today, done and done ✅

Rachael Inzer

Wow, there goes 12 weeks and feeling stronger than ever

Ashley

YES!!! I freakin did it!! Completed and on time!!! 💪💪

Nicole

Im so proud of myself ! Last workout of the challenge done on Christmas Eve ! Im excited for the next challenge . Let’s go!!

Iraimi Diatta

Last gym training in Thick N’ Fit Challenge! I’m feeling good 😌

Milina Lubneva

Yaaaaay, last gym day of the program, I did it 🎉🎉🎉🎉

Sandra

🎉🙌🏽🧡🤸🏾‍♀️👑🎁✨!!

Dolores “Doe” Restrepo Macias

Crazy prep for the holidays… adjusted this last weeks challenge to accommodate the next few days. Just changed the order

Anita

I did it again. Two days of exercise in one day. Only because I’m hosting Christmas and will be preparing a ton of food. I can’t fit in the at home exercises in between. 😊

Jennifer

Please submit your after photos here! Make sure to use the same email address as when you submitted the before photos
https://playbookapp.io/creators/melissa-alcantara-app/fitgurlmel-thick-n-fit-challenge/submit-after-photo

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

Hyperextensions

W12/D7 Deadlifts + Back

Gaelle5

Josie

W1/D1 Squats + Abs

Sonia

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 ! 🥹

Megan

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 💪🏽 😁

W12/D7 Deadlifts + Back

Community

More workouts from Melissa Alcantara