Name: Playbook - Melissa Alcantara - W2/D4 Back + Cardio
Uploaded: 2023-12-22T18:41:39.634Z
Duration: 45 min
Description: W2/D4 Back + Cardio

Isora

Quick back session but with a kick at the end!!! Love it!

Yanil

Daniela Crisan

Deo Miranda

Amanda

Back on fire and legs too. That bike ride wasn’t a game 🔥🔥

Milina Lubneva

Silvia

Alli

Holly

Ruxi

I’m a puddle after those bike sprints 😅

Katie

Leslie

Those bike sprints made me feel aliveeee!!!! And to think I wasn’t going to work out today 🫢

Daniela

Best I’ve felt in a long time! This workout felt like a breeze! Which speaks to the 3.5 months of doing Mel’s workouts! I’m slowly seeing that old self in me that I loved.

carena sawyer

Ilze

Clare

Tanika

The sprints at the end are killer 😬😬😬🤩

Kaya

Alexandra

Quick but effective. Exactly what I needed today

Melissa Mcpherson

Nikaury

ingrid

Leanne

Bikes were rough looked like a puddle leaving the gym

Tristan

Really, I’ve had a couple trainers. Physical & through apps. This is the best. I feel every workout & finish off so tired but feeling so strong

Victoria

Gina

Stephanie

Amazing App. Recommend all females to get it.

Shpresa

Vanessa

Palmira

Jewel

Bianca

i will definitely feel my back sore tomorrow 😬😬

shantal

Always have the best workouts!!! Loving the sweat

Amara

Renee A Notice

Love the variety in the workouts pretty solid back work not as intense but those bike sprints had me pushing harddd

bintou

Teresa

The biking portion was exhausting 😭😩

Julia

Gabrielle

Loving these workouts more and more each day!

Clarissa S.

My muscles are definitely woke💪🏽💪🏽 little shaky 🔥

Niheves

Love the bike sprint finisher 🔥🔥 
Just what I needed

Samantha

Jennifer

Monica

Hated the bike for 5 mins but loved the last 10!! 
Thanks Mel!

This is the most sweating I've done so far! 🥵

Danielle Salter

The bicycle sprints are such a good way to end a workout.. I try to give my best even though I try to go against myself. Mind over matter, or more like mind over yourself?

Taija

Back + Cardio:
- Rear Delt Barbell Row 5 x 12 
- Barbell Row (Supinated Grip with Pause) 4 x 10
- Seated V-bar Cable Row 4 x 10 
- Bent Over Single Arm Dumbbell Rows 4 x 10 each side
- Stationary Bike Sprints (30 Sec on 30 Sec Rest) 1 x 15 min

- Hold the bar with a wide grip
- Keep your back parallel to the floor, bracing your core
- Pull the barbell up to your chest
- Pause at the top and lower with a controlled motion

Rear Delt Barbell Row

- 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

Barbell Rows Supinated Grip

- 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 rows

- Pull the dumbbell up keeping your elbow close to your body 
- Engage your lat as you pull

- 10 reps each arm

Single DB Row

30 seconds at
Moderate speed, 30 seconds sprints (go as fast as you can!)

Stationary Bike Sprints

W2/D4 Back + Cardio

Lisaura

Cool Down

Yajaira

Warm Up

3rd time coming back to this program. Let’s go!

Ashley

FIRED UP and excited to tackle the rest of the program.

Rachel

Good to start again after a month break. Starting over

Kirsten

W1/D1 Legs

Hard🥵… Fibro flair up has me mentally & physically challenged 😩…  Took a few days off to rest , Dugggg deep n got it in.. Rinsed!!!

W1/D2 Back

Fast træning with super set only had 30 min

W1/D3 Legs + Shoulders

That was very difficult. I couldn’t do the rope extensions. My triceps said nope.

W2/D4 Back + Cardio

Community

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