Name: Playbook - Morgan Olson - AMRAP Legs 😈
Uploaded: 2023-06-05T19:10:07.852Z
Duration: 50 min
Description: AMRAP Legs 😈

Kallie 

Makala

Alex

The leg definition is on point! The quads are lookin’ real nice.

Mads

As many rounds as possible with rest as needed. Aim for 8 challenging reps at an 8 RPE.

GOAL
Loading the hips and legs while maintaining and more upright chest for less back strain and more glute focus
 1. Begin with a bar loaded on the ground. The feet should be set very wide, near the collars. Bend at the hips to grip the bar. The arms should be directly below the shoulders, inside the legs, and you can use a pronated grip, a mixed grip, or hook grip. Relax the shoulders, which in effect lengthens your arms.
2. Take a breath, and then lower your hips, looking forward with your head with your chest up. Drive through the floor, spreading your feet apart, with your weight on the back half of your feet. Extend through the hips and knees.
3. As the bar passes through the knees, lean back and drive the hips into the bar, pulling your shoulder blades together.
4. Return the weight to the ground by bending at the hips and controlling the weight on the way down

CUES
- Spread the Earth with Your Feet
- Squeeze Glutes
- Retract Spine
- Brace Abs

Sumo Deadlift

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. Keep one arm extended. Lower slowly on one side, 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.
8. Alternate arms. 

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

Alternating Dumbbell Bench Press

AMRAP 12 Min

GOAL
Strengthen your leg drive with minimal spinal fading 

DETAILS
1. Feet position - Put them up high to stretch and work those hamstrings/glutes, or put them lower and closer together to smash those quads. 
2. Begin by pinning your shoulder blades into the pad, getting a proud chest, and setting your feet.
3. Un-rack the weight and lower slowly.
4. Keep the knees driving out slightly. Don't look like Bambi just coming out of the womb.
5. At the bottom, only go low enough where your lower back is still against the back pad.
6. Drive from heels to extend legs and don't lock out the knees fully at the top. We ain't tryna blow a knee.

CUES
- Back Pinned Against the Pad
- Knees Track Out
- Push from Heels

Leg Press

GOAL
Overload the quads. Modify for wider squat if you experience knee problems or lack the mobility. 

DETAILS 
1. Hold a dumbbell at chest height, 1-2' away from your body.
2. Stand tall, shoulders relaxed and contract your abdominals.
3. To squat down, bend your knees and let your hips follow, maintaining even pressure throughout your foot.
4. Maintain a tall posture the entire time.
5. To stand, think about pressing the floor away.

CUES
- Tall chest
- Knees forward

Dumbbell Cannonball Goblet Squat

SUPA-set

GOAL
Ultimate glute builder without loading the spine 

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. 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

Barbell Glute Bridge

GOAL
Low impact fat burner 

DETAILS
1. Set treadmill to a 8-12 incline and a 2.5-3.5 mph. 
2. Begin by walking with a talk chest. 
3. Don’t hold onto the handles. 

CUES
- Exhale 
- Watch Some YouTube

Treadmill incline walk

AMRAP Legs 😈

Arm Ya Glad You Didn’t…🤪

Back Attack 💀

This might be a new favorite for chest! 🔥

Sierra

Dang, those lateral raises really humbled my ass. Amazing workout! Thanks, Momo 😎🤙🏽

Breen

Chest days like these are my absolute favorite!

Chest Sesh

Woooh! Those lunges were incredible! This has got to be one of my favorite leg days yet. Short and sweet and sweaty!

Ayla

Locked in Loaded Legs

Damn that full body but I like it!🔥💪🏻

Louis

Full Body Complex ☕️

Jennifer Ginyard 

The Lat burn today hit real hard 💪🏼

Felix

Hamma Back Day 🔨

Marina

Melody

Juicy Chest Day 🥵

Angelika

Briana

Wow I hate leg day and I loved this work out ! 🔥

Gabs

Massive Leg Pump 💪🏼

Abri Cancelli

Swan

Camille

Big Daddy Arm Pump 😈

Annamaria

Shredded back is an understatement after this one🔥

Charly Barnett

Insane Back Day 🤯

Anna

Sussn

Those pushups had to become to F cuz damn 🫠

Salsa

Pumped Up Chest

Julia

😮‍💨 had me feeling weak after. 😂

Now that's a good burn! Haven't even left the gym yet and I'm already walking funny!

Quick But Taxing Leg Day

Sarah

Nicole

Full Body 💅🏼

Ivana

Arm Shredz ⚡️

Great! Love the conditioning at the end!!!

High demand was right 🥵🥵 but I loved it!!

High Demand Back Day

Sophia

Again with the Bulgarian into Hinges, MoMo?! 💀

Deb Livingston

New Full Body [Leg Focus]

I was not feeling this today but I pushed past and feel great after finishing 😁

Rarielle

Arm Mass Builder ⚡️

I added an AMRAP instead of the heavy bag. This one had me feeling 🔥🔥🔥

Harleen

Pull Day

YES!!! Love the cable shoulder movements.

Didn’t feel challenging enough. I want some HITT or some good cardio too

Big Chest + Shoulders Day

Add a little cardio. But those supersets 🔥🔥🔥

Fightin’ Leg Day 🥊

Wicked Arm Pump 💀

Killer 😤 Pendlay rows got my back feelin 🔥

Back by Popular Demand 👊🏼

Absolutely Smashin’ Chest Werk

Such a good session! I definitely won’t be able to walk tomorrow.

Rebuilding Trunk + Legs

April

Rebecca

Sore Arm Day

Push-ups are hard on the hands but the rest of me is happy.

Super Pump Chest Day 😈

I have to do this one again bc today was one of those days where you do like 20 mins and go nope and & leave 😂

Chelsea

Super Scapula Back Day 🥵

Naomi

Great mix of movements. I know it says kg, but I entered weight as if it was lbs, opps! 
Love that the app keeps record of rep count and weight.

Zeus Leg Work II

High Volume Massive Arm Builder ⚡️

Loved this one! TRX warmup was a nice change up!

Kelly Backes

Yeoooooo I freaking loved this back workout 🏋️‍♀️ 🔥🔥🔥💪🏼💪🏼💪🏼✨✨

Hercules Back Day 🗡️

Chest and Shoulders 💪🏼

Zeus Leg Work

Marcelita

Arms + 6-Pack Builder

Juiced Up Back🧃

Jess

But a new PR 5 reps of 80lb dumbbells 🥳🙌🏼💪🏼

Push Power 😈

Shania

Legs Get Better 😎

Arms + Ab Pump

Chest Attack 🏛️

Pendlay Back Day 😈

That was the best leg workout so far for me 🔥

Legs Get It 😎

Vascular Arm Situation

Beefy Back 🧱

Chest Squeeze 🍋

Nasha

This felt amazing! Definitely one of my favs of all time!

Arms + Abs Shred

Did I almost throw up after using the ski erg maybe...

Lois McGuthrie

Back Smack

Great chest pump and loved ending with abs💪🏽🔥

Stephanie

Chest Express

Bria

Nikki

Back to The Feed 🥵

Kathryn

So pumped it hurts to reach up and take my earbuds out.

jeanette

First time tried a workout from you, finally 😂
Pretty nice sweating lol 
Looking forward for some arm & abs muscle cramp tomorrow hihi 🥳

Manu

Arms and Abs Summer Ready🏝

A little full body action before flight time ✈️

Fan-freaking-tastic! I feel great! Def feel that more in my lower back and I can't believe you actually got me to run.... I don't run lol. Thank you!

Func-tional Back Day 🦾

Mena

Megan Rose

Arm Demolition 💣 2.0

Caught myself going through the motions this morning, reset my brain and focused on mind muscle activation in the chest. Felt sooo much better!!

Push Pump

Insane Back Power

Damn!!! Proud I even finished that one 🥵☠️

Little extra credit during the Masc Makeover Challenge! Who doesn’t like 2 leg days a week 🤷🏼

Mannnnn, that really got me out of my plateau in leg day! Thank you! I was skeptical about the frog pumps but whew! 🤙🏼💪🏼

Change Up Leg Day 🧃

Averi Peterson

Arm Demolition 💣

Back feels great and incorporating more full body helps keep everything fresh!

I go to a small gym so had to do alternatives for some of the workouts, if there are better alts that could be suggested incase equipment isn't free that'd be dope :) otherwise very cool ty!

Ksenia

Full Body Mix [Pull Focus]

Lots of modifications since I work out at home, but ended with a good sweat!

Naima

Bulletproof Chest 😈

Marley

3x10 Leg Day 🥵

🔥🔥💪🏼💪🏼 awesome arm pump

Your workouts are hard but awesome!  I am getting stronger everyday. Thank you!

Gassed Arm Day

Alright, this workout was the bees knees.

Legendary Back Day

After a week off, this was everything I needed!

Curls and Abs for DAYS! Abs and arms are on fire! 💪🏻🔥

August

Lashea Charleville

Rosalba

taya

Avery

Kayla

2nd Workout of the Year 🥈

Steph

That was harder than I thought it would be. Especially those Bulgarian splits oyeeee

AMRAP Legs 😈

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