Name: Playbook - Melissa Alcantara - W6/D7 Deadlifts + Back
Uploaded: 2023-12-22T18:41:40.093Z
Duration: 60 min
Description: W6/D7 Deadlifts + Back

Alana

Emily

I’ll be a little sad when I’m done ☑️

Kenya

Brutal and this was my leftover workout 🫣💪🏻🔥

Daniela Crisan

Rita

Delores

Upped weight today. Super happy with todays progress ✌🏼💕

Dallas

Kellie

Anna

This was definitely a great work out. I'm definitely getting stronger.

Josie

Sheesh remind me to never skip any days.. 
My body was like wtf ? 

Feeling better now though!

Zindzi DeFreitas

Was tired today but made it happen. 🏋️‍♀️

Megan

Jameelah El-Amin

Colleen

Sabrina

Missy Harwood

Lisa

Is there a way to do renegade rows without hurting your hands?

Lauren Kaita

Stacking this with the cardio session to catch up. Glad it wasn’t leg day 😬😂

Yvonne

Patricia

Didn’t feel like coming but feels so good to finish! 💪🏽

Shylia

My deadlift PB today for 6 reps at 155lbs!

Agnes

Tatiana Onzaga

Good sleep + good nutrition = a bad ass $&?king workout 🏋️‍♀️

Lara

Melisa

Finished yesterday but forgot to check it off

Marissa

🎉🙌🏽💎🌅🏋🏾‍♀️💝!

Dolores “Doe” Restrepo Macias

Phewww! Personal best on every single movement. I was moving 185lbs on my deadlifts like nothing. I was struggling with 135 just a couple of weeks ago!!! So happy to see lat pull downs one of my favorite exercises.

bintou

Good to be back after a long wedding weekend!

Brittany

Anita

Mindy

Melissa

Stronger and stronger every day. I have more energy and sometimes I forget which set I’m in and I do an extra one… not bad from where I was 6wks ago

Leslie

Melissa Garay

Great workout, def feeling stronger with these Deadlifts

Holly

My phone died just as I got to the gym. Luckily I read over the workout and remembered all of it! I attest this to consistency and showing up! A couple of months ago I couldn’t even begin to explain to you how lost I used to feel walking into a gym

Gella

Hey I’m Kathryn’s boyfriend just worked out with her it was cool, lower back is sore. Kathryn loves you thanks for keeping her grindin!!!

Kathryn

Stephanie

Wow! My deadlift now matches my squat - 50 kilos! Another win!!!🥇

Milina Lubneva

Addy

Nicole

Definitely improved with deadlift weight 🔥

Samantha

Waoo way to start week 6 💪🏻💪🏻

Yajaira

Nicosia

Emma

Great workout! I’m really starting to like deadlifts. Not sure why I was afraid of them for so long.

Ashley

Jumped ahead for this crusher! Wanted the gym scene today, love this one!

Brittney

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

W6/D7 Deadlifts + 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 💪🏽 😁

W6/D7 Deadlifts + Back

Community

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