Name: Playbook - Morgan Olson - 7 Days Before Legend Challenge 😈
Uploaded: 2026-06-11T15:50:59.419Z
Duration: 65 min
Description: 7 Days Before Legend Challenge 😈

Shelley

Alex

1 week until Legend 2.0 is ready. 

This year stretched you in ways no program ever could. So today isn’t about pushing, it’s about listening and choosing control over chaos.

You’re doing less because you finally trust that growth doesn’t need force. This is you putting roots back in the ground before you expand again. 

Who’s ready?

GOAL 
Build some killer obliques with this one. These can help with the "V" that everyone is obsessed with, but can also add a little width to your sides so find the balance you want.

DETAILS
1. Feet are shoulder width apart, posture is perfect and upright. Butt n gut squeezed. 
2. With a dumbbell in one hand. Bend to that side. Pretend you're a lil organic, frosted pastry in a toaster. Don't bend back or forward because your golden skin will get burned. 
3. As you're bending to the side, don't push the hips to the side either. Everything is stationary, just the torso is compressed. You are not wiggling those hips. 
4. Return to starting position and repeat each side.

CUES
- Squeeze Ass
- Don't Get Burned
- Hips In Place
- Posture is Upright AF
- Ribs Tucked

Side Bends

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

Core Work

GOAL
Hamer those glutes, hamstrings and inner thighs, yum.

DETAILS
1. Set bar to shoulder height.
2. Position hands thumb distance away from where the rough meets the smooth on the barbell.
3. Squeeze shoulders back and get a proud chest.
4. Walk feet forward to be wide and toes slightly out.
5. Unrack.
6. Brace abs, arch back and push your hips back as you lower slow.
7. Squeeze your butt to stand.

CUES - Flat Back
- Brace Abs
- Hips Back

Smith Machine Sumo Squat

GOAL
Lower back, ab and hamstring dominator 

1. Grasp a bar on the floor using an overhand grip. Stand with your torso straight and a shoulder-width stance. The knees should be slightly bent. This is your starting position.
2. Keeping the knees stationary, lower the barbell to over the top of your feet by bending at the waist while keeping your back arched.
3. Continue to the bottom of your hip flexibility without ever compensating through your lumbar in an effort to extend the range of motion. Pause at the bottom and return to the starting position.
4. Repeat for the recommended amount of repetitions.

CUES
- Flat Back 
- Reach Hips Back
- Brace Abs

Stiff Leg Deadlift

GOAL
Strengthen your external rotators for healthy knees, lower back and butt 

DETAILS
1. Lying on your back, bend at the knees, and press the bottom your feet together.
2. Drive your knees toward the floor.
3. Press into the floor with your feet to raise your hips, and squeeze your glutes at the top of the movement.
4. As you press, exhale gently to engage your abs, putting less pressure on your lower back.

CUES
- Squeeze from Glutes
- Tuck Your Pelvis & Chin 
- Push Knees Out

Frog Pumps

Volume

GOAL
Wider stance for more side glutes

DETAILS
1. Begin seated on the ground with a bench directly behind you. Have a loaded barbell over your legs. Having a pad on the bar can greatly reduce the discomfort caused by this exercise.
2. Roll the bar so that it is directly above your hips, and lean back against the bench so that your shoulder blades are near the top of it.
3. Walk feet out wide with toes pointed 45 degrees out. Begin the movement by squeezing your butt. 
4. Push through your heels and tuck your pelvis. Focus more on glute activation and tucking the pelvis rather than how high you can push the bar. 
5. Slowly lower by pushing the hips down and repeat. 

CUES
- Initiate from Glutes
- Tuck Pelvis

Wide Stance Barbell Glute Bridge

7 Days Before Legend Challenge 😈

Mina

Super Saiyon Arm Veins ⚡️

Sweaty bro. It’s been a minute since I’ve done AMRAP… 🪦

Kallie

Boulder Back 🗻

Asher 

Nice and short, good for when life gets busy

Eleonore

Shoulders + Abs 🔥

Testosterone Booster Legs

Sarah

Another One [Arms + Abs]

Regina

Back Blitz

First day back to upper body after overdoing it climbing a week ago. Taking it easy.

Mads

Upper Frame [Shoulders]

Nakayla

The Leg Day You Didn’t See Coming

Arm Day from IG

Deb Livingston

Work Shoulders

3D-Back

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

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

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 ⛽⛽⛽

7 Days Before Legend Challenge 😈

Community

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