Name: Playbook - Melissa Alcantara - W9/D7 Deadlift + Back
Uploaded: 2023-12-22T18:41:40.407Z
Duration: 60 min
Description: W9/D7 Deadlift + Back

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

Bwalya

such a great first workout to kick off the challenge

Taylor

W1/D1 Squats + Abs

I just died!!!! My soul has left the chat! Love you Mel!

Adriana

Crystal

Kayah

W1/D2 FTGM Upper Body Strength

Nancy

Steinunn

W1/D3 Recovery

Traci J

You’re wrong for that finisher Mel! 🥵

Jenna

W1/D4 Chest + Arms

Using my 20’year old daughters term….BRUHHHHH this was hard. I had to take breaks but I finished it and I’m proud of myself.

Amber

Had to modify a lot since I am trying to gain strength and endurance but I made it to the end.....crawling, but made it!

Ruby

W1/D5 Jumpman 23

Michelle

W1/D6 Recovery

My whole body hurts so GOOD👌🏽⭐️

Venesa

Lourdes

W1/D7 Deadlifts + Back

Melly

Needs more modifications for those with knee injuries

Loren

W2/D1 FTGM Cardio & Abs

Diana

Great workout. I’m back to being excited for my workouts again!! Perfect amount of time in the gym!

W9/D7 Deadlift + Back

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