Name: Playbook - Melissa Alcantara - W9/D7 Deadlift + Back
Uploaded: 2023-12-22T18:41:40.225Z
Duration: 60 min
Description: W9/D7 Deadlift + Back

Great! Still taking my time finishing the program but I enjoy it so much I don’t want it to end!

Morgan

Brittany

Lawd!! I saw my ancestors with this one… 
I was able to the heaviest I ever did today!! 🙌🏾🙌🏾🙌🏾

Zindzi DeFreitas

Feeling so strong!! Finished my deadlifts at 185 with no straps!

Mindy

Maria

Lara

Lauren Kaita

I have to do assisted pull-ups still not strong enough without 😞

Tatiana Onzaga

Struggled to get to the gym today but got it done

Megan

Lisa

Samantha

Still no dice on pullups...but im doing the negatives..(all my stuff is done at home)...

Sabrina

Made it to 250lb hip thrust. Personal best but ouch

Rebecca

Crushed todays workout with added sprints! Coming back strong after feeling a bit under the weather lately. All better now!!

Gella

Patricia

Side Booty dimples, here I come!🙌🏽🔥😩😅

Yvonne

Kellie

Dolores “Doe” Restrepo Macias

Strong deadlifts, 50 kilos. I’m gonna scream tomorrow morning 😝😂🔥

Milina Lubneva

Antoinette

Leslie

Melissa Garay

Melissa

Addy

My back is getting stronger! Pretty stoked to increase the weight 🥰💪💪

Nicole

Jennifer Galo

Jenna

Yajaira

So glad my back is feeling so much better!

Holly

I killed it today! Go me! 💪🏽 PR on deadlifts and I didn’t have to wait for equipment today!

Priscilla

Ashley

Happy Friday!!! What a beautiful day for an awesome challenge! BAM just like that 💪🏼

Anita

Emily

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

- 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

W9/D7 Deadlift + 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 ! 🥹

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 💪🏽 😁

W9/D7 Deadlift + Back

Community

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