Name: Playbook - Melissa Alcantara - W4/D7 Deadlift + Back
Uploaded: 2023-12-22T18:41:39.863Z
Duration: 60 min
Description: W4/D7 Deadlift + Back

Kenya

Teresa

Natalie

Morgan

Hana Kulović

Daniela Crisan

Holly

Paola

Great had to sub good mornings for the hyperextension cause my gym did not have the bench

Musonda

Combined with some HIIT cardio moves inbetween the last reps of the last sets. I was flying through the gym and SWEATing. Haha.

Andrea

It was good until I sprained my back 🥴

Delores

I feel my back getting stronger mel! Thank you!! 😆🤩

Mina Abdurahman

I start to have an ass now! Compared to “floppy bumm” as my daughter would say

Zsofi

Cindy

Simone Newman

Megan

Josie

Insane, I’m progressing those pull ups🔥

Anna

Colleen

Lisa

Kellie

I felt really good and strong today ✌🏼💕

Dallas

Dominika

Amber

Jameelah El-Amin

Lauren Kaita

Missy Harwood

Great!! Hard after a full day of work but got it done!

Mindy

Phew every week I lift more and more on my deadlift! My glutes are burning from those hip thrusts. Doing assisted pull ups because I still can do it on my own, but I’m using less weight! Celebrating small improvements because they lead to the biggest gains.

bintou

Tatiana Onzaga

Kristin

💪🏽🎃🕸🧝🏾‍♀️👑🎉

Dolores “Doe” Restrepo Macias

Such an awesome workout!! I really pushed myself to give it my all, and it paid off! 💪☀️💛

Thinking about how sore I’m going to be for the next few days 🫶

Gella

Patricia

Maria

Leslie

Nadia Arreola

Need to work on perfecting those hyperextensions but otherwise great one as always 🥵

Jennifer Galo

Samantha

Addy

Hangover is a bitch. We are in the gym still, ya know… And we are done! I feel weaker today, but I still did the same weight everywhere. Pushed through it!

Milina Lubneva

Stephanie

Had to do this workout at home . Make adjustments but would be 110% better at the gym. Tomorrow for Week 5

Anita

Pull-ups are a work in progress but getting there

Agnes

Jenn

Day 7: Deadlift + Back

- Deadlifts (barbell):  5  x 12, 10, 8, 6, 4 (make sure to increase the weight every set)
- Hamstring Curls: 4 x 20
- Smith Machine Hip Thrusts: 4 x 12
- Pull-ups (optional assisted pull ups): 4 x 10
- Seated V-bar Cable Row: 4 x 12
- Hyperextensions (bodyweight or weighted): 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

- 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

Smith Machine Hip Thrusts

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull-ups (optional 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

- 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

These can be done with a weight held at the chest or just bodyweight

Hyperextensions (bodyweight or weighted)

W4/D7 Deadlift + Back

Gaelle5

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 ! 🥹

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 💪🏽 😁

W4/D7 Deadlift + Back

Community

More workouts from Melissa Alcantara