Name: Playbook - Morgan Olson - 3D-Back
Uploaded: 2026-06-04T14:17:21.484Z
Duration: 55 min
Description: 3D-Back

If you’re feeling pull-ups in your biceps instead of your back, it’s likely you’re skipping key mechanics—like scap retraction, lat engagement, and proper pulling cues.
This version helps you fix that. It’s lighter, more controlled, and gets you used to pulling with your lats. Bonus: it might just help you land your first real pull-up.

DETAILS: Jumping Pull-Up (Low Bar or Box)

1. Set a bar where you can hang with knees at 90°.
2. Externally rotate shoulders aka show your armpits. 
3. At a full stretch begging by retracting your shoulder blades.
4. Start the pull by driving elbows toward your hips.
5. Focus on your lats. Not your arms. Pinch the pit.
6. Chin clears the bar. Lower SLOW!
7. Use your legs to help. As much or as little as needed. 

CUES

- Squeeze from elbows
- Proud Chest
- Full Hang
- Lower Slow
- Wear black. Always.

Jumping Pull Up

GOAL
Lower abs, traps, shoulder stability and core

DETAILS
1. Press up and extend arms on a dip bar. 
2. Point toes. 
3. Raise legs by crunching the belly button into abs. 
4. Create a hollow rock position. 
5. Lower slowly. 

CUES
- Hollow Rock
- Crunch Abs
- These Are Hard

Dip Bar Leg Raise

Most people forget their shoulder blades are supposed to move.
Back day isn’t about yanking.
It’s about learning to elevate → retract → depress.

Stretch up. Pull down. Elbows lead.

The width will follow.

[Mechanics]: Pull Ups

If you’re only feeling leg lifts in your hips or quads…
You’re missing the whole point.
→ Push the hips forward
→ Lock in the core
→ Control your range
This cue dials up tension right where you want it: your lower abs.

[Mechanics]: Leg lifts

Mechanics overload

GOAL
Compound row with control and lower back builder 

DETAILS 
1. Underhand grip shoulder width. 
2. Slightly bend the knees and stand close to the bar. 
3. Sit hips back and keep the barbell close to your legs. 
4. Hinge over. Stay close to barbell. 
5. Squeeze from your shoulder blades and pull barbell to belly button. 
6. Lower slowly and reset. 

CUES
- Proud Chest
- Right Triangle 
- Flex Lower Back
- Hips Back

Smith Machine Bent Over Row

GOAL
Thicker back for better posture and a better life

DETAILS 
1. Stiffen up your hamstrings and slightly bend your knees. 
2. Stiffen up your back and get a proud chest. 
3. Try to angle the sternum up towards the ceiling. 
4. Begin by squeezing your shoulder blades together.
5. Finish by pulling the elbows towards the belly button. 
6. Squeeze hard at the peak. Then slowly come back to start. 
7. Keep lower back arched the whole time. 

CUES
- Proud Chest
- Right Triangle 
- Depress & Retract Shoulder Blades

Close Grip Cable Row

GOAL
Wider back for a tighter waist and strong look

DETAILS 
1. You will start by grabbing the wide bar from the top pulley of a pulldown machine and using a wider than shoulder-width pronated (palms down) grip. Step backwards two feet or so.
2. Bend your torso forward at the waist by around 30-degrees with your arms fully extended in front of you and a slight bend at the elbows. If your arms are not fully extended then you need to step a bit more backwards until they are. Once your arms are fully extended and your torso is slightly bent at the waist, tighten the lats and then you are ready to begin.
3. While keeping the arms straight, pull the bar down by contracting the lats until your hands are next to the side of the thighs. Breathe out as you perform this step.
4. While keeping the arms straight, go back to the starting position while breathing in.

CUES
- Proud Chest
- Squeeze Armpits

Rope Straight Arm Pushdown

Tempo work [pause 1 sec at end]

GOAL 
Posture, forearms, core and traps of a tank

1. Holding onto a dumbbell or kettlebell in each hand, stand tall and keep a forward gaze as you walk forward maintaining good posture.
2. Keep the dumbbells or kettlebells 1-2" away from your body.
3. Start to walk forward, while maintaining perfect balance and stability.
4. Avoid rocking side to side. 

CUES
- Proud Chest
- Minimize Rocking

Farmers Carry

GOAL 
Full stretch of abs with a mind muscle connection to your 6-pack

DETAILS
1. Lay with your back on a physioball. 
2. Walk back to hang off the ball more.
3. Fully stretch your abdominals and mind muscle connect to your abs.
4. Sit up towards the ceiling, not just forward.
5. Exhale on the contraction.
6. Slowly lower to fully stretch. Repeat.

CUES
- Hollow Rock
- Crunch Abs into Spine 
- Sit Up Not Just Forward

Sit Ups on Ball

Heavy Lifting

GOAL
Thicken the 6-pack for dense, turtle shell abs 

DETAILS 
1. Focus on the rib cage. 
2. Big breath. 
3. Squeeze the ribs down towards to the hips. 
4. Round the lower back. 
5. Contract, lower slowly + exhale. 
6. Relax the toes, try not to flex the shins until you reach failure. 
7. When you hit failure, flex toes up. 

CUES
- Rib cage crunch
- Big breath 
- Squeeze
- Control the Negative

Machine Crunch

GOAL
Sculpt those v-lines with rotation + static hold

DETAILS 
1. Proud chest aka sternum up towards ceiling. 
2. Chin slightly up. 
3. Lower back and keep plate below sports bra. 
4. Squeeze abs and SLOWLY rotate with your torso. 
5. Plate follows. 
6. Hit the end position, squeeze your abs to return to center. 

CUES
- Static Hold
- Squeeze Abs 
- Proud Chest

Decline Russian Twist

Core Shredder

3D-Back

Kallie

Another One [Arms + Abs]

Regina

Back Blitz

Mads

Upper Frame [Shoulders]

The Leg Day You Didn’t See Coming

Shelley

Arm Day from IG

Asher 

Deb Livingston

Work Shoulders

Mina

Marina

Sore n Simple Legs 🥵

Arm Slayer 🗡️

massive pump. increased weight on multiple exercises and found a new base. love seeing progress.

Zander

Back + Biceps [BUILD]

did back squats instead and paired it with a 1.5 mile run for abs and calves/ankles.

Leg Engagement

I’d love some shorter workouts on the fighter feed. I find they always take me longer than the estimated time and finding it hard to fit the whole workout in amongst full time work, looking after dogs etc.

Arms [Situation]

Salsa

Squeeze Ur Blades

Melody

6-Pack + Shoulders

Marta

Testosterone Booster Legs

Make it a Habit [Arm Day]

That was a ton of fun and an EPIC workout!!

Mandy

Scapular Execution [Back + Down]

I skipped stuff cuz I’m full of cheesecake

Shay

Chest + Abs [New Warm Up…]

Nice and short. My fave exercise for calves too

Eleonore

Alex

Leg [Glute Vibes]

Biceps + Lower Abs

That was AMAZING! It was a ton of fun and my back is dead!

Dead Stop [Back]

love seeing a chest pump, so euphoric. the cable crunches were insane

Heavy n Pressed Chest

Motivation was at an all time low this am, but discipline prevailed. 💪🏼

Glute/Back/Abs [Legs]

Dumbbell 💀 crushers Gabe me a run for my tris

Arms [the look day]

love - had limited time today to get through it but did as much as time allowed. so good.

Steel-Plated Chest

Eléna

Simply Back Day

did not wanna workout today, but glad i did!

Nikki

Leg [Quad Vibes]

Back Widen Squeeze yo SHIT

the ab section was beautiful - loved it. this whole workout was deep asF. burnville.

A-Typical Chest Day

what the… BRUH I AM WEAK. bout crawled out the gym. this was so good. so hard.

Leg [Base Vibes]

New fave - such a good arm pump 💪🏼🔥

Arm Day: Pump & Destroy

Anna

excellent - workout felt powerful. finished up with 10 min on stair master.

This was tough but huge power 🔥🔥🔥🔥

Valeria

Loved the variation in this - and the ab work for summer prep 😏🔥

Chest Cheat Code 🔥

Loadout: Lower Body

My back definitely looks and feels the best!

Louis

Double XX Back

shoulders and arms are dead in the best way

Still crushing it, added an incline walk to the end for fun.

Ruby

Ground Zero [Legs]

Natalia

Emerson

Arms [From IG]

X-Rated Back

These new workouts have been 🔥🔥🔥

Proud [Chest] + V-Lines

Added a bug set of abs to the end and 16 min incline treadmill. I plan on not being able to walk tomorrow.

You outdid yourself with this one. So much fun and just what I needed for my tight hips.

[Activation] Leg Day

This heartache really took its toll time to get back it 💪🏽

Love when I take time for an intentional workout and this one was perfect!

Not bad for a post break up work out 🧰 is ⛽⛽⛽

Shoulder from IG

I don't think she is watching anymore but back day best day

She’s Watching Back Day 🥵

Momo… split and hinge? 🔥😭 loved and hated it deeply and absolutely needed this beasty workout.

3D-Back

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