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Morgan OlsonMorgan Olson
/DB Surfer
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DB Surfer

4 weeks

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. ...Β more

Workouts (16)


FAQ

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.

FAQ

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.