Name: Playbook - Melissa Alcantara - W3/D2 Back
Uploaded: 2023-12-22T18:41:39.727Z
Duration: 60 min
Description: W3/D2 Back

Kirsten

Yanil

Daniela Crisan

Ruxi

Silvia

Gym before everything! Back is on fire 🔥

Milina Lubneva

Tanika

Alexa Torres

Tori Schaer

Danielle  Wooten

Carly

I feel so good after doing this workout. My favorite part was the last exercise, stair master. My bum is on 🔥 from yesterday too.

Jennifer

😩😩😩😩😂😭😭😭😭😭😭😭💀💀💀💀💀💀😑😑😑😑😑

Arlyssa

Great app! But I’d love a place to record my weights per set so I can track my progress.

Sharrae

Jewel

I never thought I could feel my back like this !! I feel so strong!!! 💪🏾💪🏾💪🏾

Zindzi DeFreitas

Bianca

Why are these getting harder 🥵🥵 🔥

Priscila Carrasco

Nadia Arreola

Natalie

Amara

Ugghh I am still working my way up to 10 reps of the assisted pull-ups I am able to do it but when I split into 3. Definitely getting stronger can’t wait till the day I complete everything at once.

bintou

Teresa

Nicole

Monica

It’s interesting how the body works…one week without any exercise and I feel stronger (muscle memory)

Hilen

Emilie Howard

Alana

Donna-Marie

I love the assisted push-ups. I have never been able to do a proper one and with these I feel like I am getting closer!!

Taija

Aisha

Amanda

Josie

Astrid

It’s been a particularly rough day today, but I still did 2 back to back workouts. My schedule is crazy this week so I wanted to get my workouts in before Friday. No matter what, we should always show up to the gym and workout for ourselves. ❤️ hope everyone had a great day.

Nora O’Hara

Anna

Killin it! I think I need to go a bit heavier on the weight.

Malory

Feeling back strong this Tuesday 💪🏻❤️

Valerie

Getting so much stronger 💪🏽💪🏽💪🏽 great workout Mel!!

April

Hi Monday now I’m motivated to start everything!
Let’s goooo

Negin

Back:
- Wide Grip Pulldown 4 x 15 
- Deadlifts 4 x 12 
- Smith Machine Bent Over Rows 3 x 10 
- Reverse Pec Deck 3 x 12 
- Assisted Pullups 4 x 10  
- 20 min Stairmaster - Level 6 - No hands

- 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

- 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

Barbell Deadlift

- Hold the bar with your palms facing you
- Keep your back in a neutral position bracing your core
- Pull the barbell up engaging your lats as you pull
- Pause at the top and lower with a controlled motion

Smith Machine Bent Over Rows

-Keep your chin tucked
-Think about driving using your elbows and don’t bend at the lower back.

Reverse Pec Deck

- 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 Pullups

Stairmaster

W3/D2 Back

Lisaura

Cool Down

Yajaira

Alexandra

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

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!!!

Renee A Notice

Nikaury

W1/D2 Back

I absolutely love these workout set up and how they are laid out! 🫰👌👏🏻

Courtney Musick

Earlyyyyyy Morning workout… When you’re up and can’t sleep why not get it in…

Fast træning with super set only had 30 min

W1/D3 Legs + Shoulders

Alli

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

Sunceri

W1/D4 Hybrid

Hard!!!! Struggling mentally… Trying to get it in before another wrist surgery 😩..

W1/D5 Legs + Abs

Allison

W1/D6

Fabs

W1/D7

Brittany

W2/D1 Legs + Shoulders

W2/D2 Hybrid

W2/D3 Legs + Abs

Isora

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

W2/D4 Back + Cardio

I love it!!! It’s hard Mel always pushing you! You just gotta put in the work!

W2/D5 Legs + Cardio

Squeezed a workout in between school and errands

W2/D6

Leslie

Ilze

W2/D7

W3/D1 Legs

W3/D3 Legs + Shoulders

Rouse

W3/D4 Hybrid

W3/D5 Legs + Abs

Lauren

Almost takes myself out of that one,  so glad I Didn't

Holly

Today was the first time I did almost the whole 30 minutes no hands!

Megan

W3/D6

Another day another win! 60 minutes! Get on my level 🏋🏽‍♀️

W3/D7

Amber

W4/D1 Legs + Shoulders

My upper body feels stronger after that workout 💪🏾

W4/D2 Hybrid

Lizzie T

W4/D3 Legs + Abs

Lily

15 minutes in a bike really completed the workout 🏋🏽‍♀️

W4/D4 Back + Cardio

Lacey

W4/D5 Legs + Cardio

Instead of Stairmaster I did a six mile strenuous hike, felt it all in my peach :)

Combined this with a flute activation exercises

ingrid

W4/D6

A nice cardio session on a lazy Sunday 🏋🏽‍♀️🏋🏽‍♀️🏋🏽‍♀️

Did a six mile hike for my Stairmaster workout

W4/D7

Angie

Courtney

W5/D1 Legs + Abs

Almost made the 2 mile got to 1.88 😭🔥

Awesome workout! Had to sub the elliptical, but no excuses!

W5/D2 Hybrid + Cardio

W5/D3 Legs + Shoulders

Finally, an arm workout!! 🏋🏽‍♀️😗🔥

Arms and upper back feeling it today!! The weight recorder wouldn’t accept my input on some exercises, hopefully this glitch gets worked out cuz I love that we can follow what weights I’ve been using

W5/D4 Hybrid

Wowwww I really felt the hip thrust in my glutes!

W5/D5 Legs

I did a ton of walking, like 5 hours, took a trip to the capital. Does this count? 😉

W5/D6

Tanika Whiting

W5/D7

W6/D1 Legs/Hip thrusts

Your workouts are great. I wish there were alternatives listed for some of the less popular machines. Like my gym doesn’t have a landmine attachment.

Melissa

W6/D2 Hybrid Upper

Lawwwwwd my glutes on fireeeee thank you 🙏🏻👑

W6/D3 Legs/Squat

lucky

Sheila

W6/D4 Hybrid Upper

Sheena

A crushing training 🔥☠️☠️☠️

W6/D5 Legs/Deadlifts

W6/D6

Westley

Calyssa

W6/D7

Still here, still got it! Back with those frog jumps, the other way around 🤞🔥🔥🔥

Yousra

W7/D1 Legs + Abs

2 miles 19.22 at 6 months pregnant Holy shit, what an accomplishment

W7/D2 Hybrid + Cardio

So tired today and I still managed to complete this workout. A great one for the lower body!

W7/D3 Legs + Shoulders

W7/D4 Hybrid

Another week done, no pain in muscles but so much work ✅🙌🏼

The workout was fine. Challenging urself and pushing more out of a workout is difficult when ur on ur own

W3/D2 Back

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