Name: Playbook - Morgan Olson - 2nd Workout of the Year 🥈
Uploaded: 2023-01-02T22:47:19.877Z
Duration: 65 min
Description: 2nd Workout of the Year 🥈

taya

Avery

Kayla

Thank gawd no abs but gawdamn that shit burns 🔥😩

Jenn

Steph

Robi

Kallie 

Beck

Simone

Fetch

Annamaria

Chris Ji

Harley

Ever Stokes

Erin

Judith

I won’t be able to lift my arms! Great workout!

Michelle

Shakey

Lisa

Damnnn 2023 we ain’t playing eh 👏🏼 shoulders = boulders

Alex

Shaina

That shoulder burner was intense 🔥 ☠️

Nicole

My shoulders are dead😅 this workout is a blast, thank you MOMO!!!

Iuliia

Four

I feel like I can go lift a truck with my bare arms (a toy truck that is) 😂😂

Gabby

Cori

Day 2 and my shoulders already feel like they’re boulders!

Mads

2nd workout of the year! This one is a good one. Aim for 12-15 rep max on bench and go all out on conditioning.

Find your 12-15 RM on bench with a 10 RPE. Do 2 warm up sets at 10 reps and then in as few sets as possible do 100% effort at 12-15reps.

GOAL
You're only as good as your weakest arm. Unilateral pressing to develop strong pecs, shoulders, and triceps 

DETAILS
1. Start sitting upright on a bench. Dumbbell on each knee with a 90 degree elbow.
2. Use your knee to hike the weights up to your chest height as you lay back on the bench. 
3. Immediately press out of the first rep, that may be the trickiest part.
4. Elbows are 45 degrees angle your body and you got that right triangle in yo elbow. 
5. Control the weight as it descends. Lower elbows to parallel or just below for happy shoulders and strength building.
6. As you're pressing up, squeeze the chest.  
7. Wrist is directly over elbow. And wrist is neutral. 

CUES
- Heels Grounded
- Elbows Just to Parallel
- Shoulder Blades Back and Down
- Wrists Neutral

Dumbbell Bench Press

GOAL
Thoracic mobility + improve posture 

DETAILS
1. Begin on your hands and knees
2. Round your back, tuck your chin + squeeze your glutes 
3. Arch your back, look up + retract your shoulder blades 

CUES
- Focus on the Shoulder Blades
- Push Away from Floor
- Squeeze Shoulder Blades Back + Down

Cat Cow

Find your 12-15 RM

GOAL
Tricep & front delt builder

DETAILS
1. Proud chest & close grip on bar. 
2. Externally rotate. 
3. Squeeze between your shoulder blades as you lower the bar. 
4. Lower below sports bra or nipples with elbows close to body. 
5. Right triangle in elbow. 
6. Exhale and press up. 

CUES
- Proud Chest
- Externally Rotate 
- Right Triangle

Close Grip Bench Press

GOAL
Dumbbell press with rotation 

1. With back on bench, get a proud chest and lock in the dumbbells with elbows at 45 degrees from your body.
2. With an underhand position, begin to press the dumbbells overhead while rotating your shoulders internally. 
3. After a second pause at the top, begin to lower the dumbbells to the original position by rotating the palms of your hands towards you. 
4. Lower slow, pause and press to repeat. 

CUES
- Proud Chest
- Strong Press 
- Slow Negative

Incline Bench Arnold Press

GOAL
Burn em brah. This is the optimal exercise for building rounder shoulders to trick people into thinking you have a tinier waist #TrickorTreat

DETAILS
1. Grip can vary. Neutral grip for basic life or internally rotate with the dumbbell slightly in front of your hip to target that rotator cuff (lighter weight).
2. Start at the hip and raise up to the shoulders. The dumbbells should be a few inches in front of your body to move in your scapular plane.
3. Elbows are slightly bent and you're initiating the movement with your shoulders.

Pro-Tip: We're going for blood flow on this. No need to get real heavy, just go lighter and check that ego.

CUES
- Retract Shoulder Blades

- Elevated Sternum 

- Reach Away 

- Tuck Your Ribs

Seated Dumbbell Lateral Raises

Press station

GOAL
Burn em brah. This is the optimal exercise for building rounder shoulders to trick people into thinking you have a tinier waist and just to look shredded

DETAILS
1 Start at the hip and raise up to the shoulders. The dumbbells should be a few inches in front of your body to move in your scapular plane.
2. Elbows are bent at 90 degrees  you're initiating the movement with your shoulders.
3. Proud chest and lower slowly. 

Pro-Tip: use momentum to overload our the muscle with a little heavier weight 

CUES
- Retract Shoulder Blades
- Elevated Sternum 
- Reach Away

Bent Arm Lateral Raise

GOAL
Burn em brah. This is the optimal exercise for building rounder shoulders to trick people into thinking you have a tinier waist #TrickorTreat

DETAILS
1. Grip can vary. Neutral grip for basic life or internally rotate with the dumbbell slightly in front of your hip to target that rotator cuff (lighter weight).
2. Start at the hip and raise up to the shoulders. The dumbbells should be a few inches in front of your body to move in your scapular plane.
3. Elbows are slightly bent and you're initiating the movement with your shoulders.

Pro-Tip: We're going for blood flow on this. No need to get real heavy, just go lighter and check that ego. 

CUES
- Retract Shoulder Blades
- Elevated Sternum 
- Reach Away 
- Tuck Your Ribs

Dumbbell Lateral Raises

GOAL
Isolate the front deltoid and build those babies to have density to create a rounded, sculpted look 

DETAILS
1. While standing straight, hold a barbell plate in both hands at the 3 and 9 o'clock positions. Your palms should be facing each other and your arms should be extended and locked with a slight bend at the elbows and the plate should be down near your waist in front of you as far as you can go. Tip: The arms will remain in this position throughout the exercise. This will be your starting position.
2. Slowly raise the plate as you exhale until it is a little above shoulder level. Hold the contraction for a second. Tip: make sure that you do not swing the weight or bend at the elbows. Your torso should remain stationary throughout the movement as well.
3. As you inhale, slowly lower the plate back down to the starting position.

CUES
- Proud Chest
- Don't Shrug Up
- Breathe
- Grunt

Plate Raise

GOAL
Isolate the front deltoid and build those babies to have density to create a rounded, sculpted look 

DETAILS

1. Start with the dumbbells at the hip and raise to eye level. 
2. Keep shoulder blades retracted with a proud chest. 
3. Slow and controlled. Really think about flexing the shoulder and not overpowering with the pec or trap. #Contract

CUES
- Proud Chest
- Don't Shrug Up
- Breathe
- Grunt

Dumbbell Front Raises

Shoulder Blast

Complete as fast as possible with good form. Go as heavy as you can on kb swings.

GOAL
Cardio with retraction and leg drive. Welp, meet the Erg. 

DETAILS
1. Adjust the footpads to your foot size and adjust the damper depending on distance/desired resistance. The higher the number, the higher the resistance, thus the more meters rowed in a stroke.
2. Starting position, aka the catch has arms straight, upper body is leaning forward with shoulders in front of hips, shins are vertical and heels are raised as needed.
3. The drive - start by pressing with your legs. Once your shoulder pass your hips, arm row can finally be added.
4. The finish - Once knees are extended, upper body is leaning back slightly, and then you pull with your arms. 
5. Shoulders remain low and relaxed.
6. Extend your arms fully BEFORE leaning forward at the hips and breaking at the knees.
Pro-Tip: Timing is everything. Don't pull with the arms early on the drive. 

CUES
- Drive with Legs
- Back Neutral
- Extend Legs
- Pull to Belly Button
- Release Arms

Row Ergometer

GOAL
Build invaluable power, conditioning and hip strength 

1. Hip-width stance, begin with kettlebell in hands. 
2. Begin by pushing the hips back and start the upward swing by aggressively squeezeing your butt.
3. Stabilize the line of swing and aim for shoulder height.
4. Keep the arms slightly relaxed and let bell swing down, keeping the weight as close to your groin as possible.
5. Hinge the chest forward and repeat movement. 
6. Hips descend back and down, but above the knees

CUES
- Flat Back
- Brace Abs 
- Proud Chest

Kettlebell Swing

21-15-9 Conditioning

2nd Workout of the Year 🥈

Great workout unfortunately I couldn't do the spider curls because the benches of my gym are really high and it's uncomfortable. So I just did regular curls.

Wendy

Couldn’t get the best out of the spider curls - it killed me for the last cardio part

Xaris

Marina

Arm Veins 😈

T-Bar Station

Been having some lower back pain so I’ve had to modify some, but I def feel rejuvenated after taking five days off!

Naima

Good one. Made me happy in the morning.🫶🏻

Sadie

Vascular Shoulders

Good workout to use to get your heart rate up!

Courtney Schrade

Ashley

I finished my workout being a little bit too hungry.

Gbrla Prds

Monday Legs 🤌🏼

Elina

Nasha

Arm Annihilator

Kelly Backes

Hailey

Okkkk Back Day

Melody

Gabrielle

Juicy Chesties

Billy Stubblebine

Legs are never a favourite of mine, but I loved this little session

Get Sore Legs

Aria

Rarielle

Arm Demolition

Anna

Chest Push

Salsa

Who is Sarah and where do their ideas come from?

Definitely feeling it today 🥵 ready for the next one 🥳

Kris

Push Legs

Damn beefy arms club for days!! Pump is so good on this one

Arm Smash

Full Body Pull 💪🏼

Upper Focus

I really really liked it, good workout 🖤

Full Body Ab Builder

Wattsy

Effective Leg Day 🥵

Your workouts always make me feel PUMPED 💪💪💪

Julia

Upper Pump Sesh

Love it so much, we’re doing the next leg day after!

Full Body Leg Focus

Loved this workout 💪🏽🏋🏽‍♂️😤💦 mahalo coach 🤙🏽

Tishana

Wasn’t able to get through the whole thing this morning but absolutely loved the bit I got done!

Full Body Pump Master 3000

Diesel Arms 😈

Alyssa

Back [Deadlift Edition]

Okay I really liked that one even though I was intimidated by it before starting

Don’t Sleep Chest Day ⚡️

Ayla

Leg Time

Full Body Fire ⛽️

Push Power

I couldn’t rly confidently do 3 of the exercises. :(

Never done pin squats before. I like that you’re adding new things!

Fuck this one in particular 🤣🤣🤣
🔥🔥🔥🤌💯🥺

Squat Leg Sesh

It’s been a while, but I just love your workouts. They push me like I need to be pushed.

Chris

Arm Mass Builder ⚡️

Felix

Upside Down Dorito

Chest Werk 💪🏼

Yana

Walking down the stairs after this is wild

Izzy  Rivera

Legs Gonna Shake

I got dirty looks throughout this whole session and I’m just gonna tell myself I made all the insecure cis dudes jealous of the INCREDIBLE pump 😂

High Volume Arm Pump 🥵

Mela

One of my favorite, love the amount of exercises, keep like that 🖤

Big Back Day

Went light and focused on form with my shoulder injury.

Lauren

Push Power 😈

Great. Thanks. The holiday gave you a good headspace for new programs 😎

Natalie Serna

Isolation Leg Pump

Sore Arm Day

Sarah

Great workout, one of my favorite so far 🖤

Built Back

Really tough! Needed to take mods on the military press and on the final deficit push ups. Chest was too tired out!!

Chest Express

Back to the Fighter Feed 😈

First try out of your program. I like it!

Karen

cable crunches felt like not a lot - am i doing something wrong?

Devan

Indigo

Back Builder 🔥💪🏼

Connie

Day 2 Of The Program I Feel Good 💪🏼

summer

Awesome chest pump 😮‍💨 liked the simplicity of this workout

Sore Chest Day

Deb Livingston

Wow the chair squats JESUS the shirt not had me rolling

Laia

Kat Rosario

Pause Squat Work 🍑

My gym finally got a Skii Erg! So happy I don’t have to sub those anymore 😁😁

2nd Workout of the Year 🥈

Community

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