DB Surfer
with Morgan Olson
All the booty + abs you can ask for. The Surfer is made to chisel your physique.
Develop the v-taper with lat work, round shoulders & retraction. ... more
ONLY AVAILABLE ON THE PLAYBOOK APP
Sessions (16)
+11 sessions more
Frequently Asked Questions
What are the goals of the program?
Develop the v-taper with lat work, round shoulders & retraction.
Build the glutes with hip hinging & side booty externally rotation.
Progressive overload each week - adding more tempo reps, weight + holds.
How to schedule the program into a week?
Pick any days you want. Rest if your body needs it. I usually do 3 days on. 2 off. Fit it into your lifestyle.
Who are these workouts for (skill-level)?
Intermediate. Start with the Stronger at Home if you’re a beginner.
How to get the best outcome of the program?
Keep your protein intake high & feel each exercise.
What do I need to participate in this program?
Dumbbells, booty bands, resistance bands with bands *with or without handles*.
A bench and barbell are programmed but you can swap for the couch and dumbbells.
Frequently Asked Questions
What are the goals of the program?
Develop the v-taper with lat work, round shoulders & retraction.
Build the glutes with hip hinging & side booty externally rotation.
Progressive overload each week - adding more tempo reps, weight + holds.
How to schedule the program into a week?
Pick any days you want. Rest if your body needs it. I usually do 3 days on. 2 off. Fit it into your lifestyle.
Who are these workouts for (skill-level)?
Intermediate. Start with the Stronger at Home if you’re a beginner.
How to get the best outcome of the program?
Keep your protein intake high & feel each exercise.
What do I need to participate in this program?
Dumbbells, booty bands, resistance bands with bands *with or without handles*.
A bench and barbell are programmed but you can swap for the couch and dumbbells.
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Comments
M
Maddy • 19d ago
I did it!!! First time actually seeing a workout plan all the way through start-to-finish 💪😎
J
Joyce • 3mo ago
Awesome!
D
Drea • 3mo ago
That was rough, but I made sure to do every exercise, just not every set. Thanks for kicking my ass again girl!
L
Leroy • 3mo ago
What’s the difference between the dumbbell curls and the hammer curls? The motion in the videos look the same to me except you stand during the hammer curls?
R
Reiynne • 4mo ago
Whoa! Ok Coach Momo. I see you! That was so good.
C
Cas • 4mo ago
Nailed it!