Name: Playbook - Morgan Olson - Arms & Turtle Shell Abs 🐢
Uploaded: 2024-01-21T02:10:11.557Z
Duration: 80 min
Description: Arms & Turtle Shell Abs 🐢

BRB… gonna go back to the gym to pick up my arms. 🫠

Francesca Nella

Whewww the workout i needed 💪🏽❤️

T.green

Louis

We are going to hit those biceps and triceps extra today! Get ready for that pump!

GOAL
Refining your ab and shoulder stability

DETAILS
1. Starting in a perfect plank position on your elbows, press up to your hands by starting with one arm. 
2. Aim to minimize rocking of the spine and lower back.
3. Squeeze your butt and crunch your abs into your spine.
4. Lower back down gradually to elbows.
 CUES
- Squeeze Butt
- Crunch Abs
- Protract Shoulder Blades

Plank Ups

GOAL
Build ab strength relative to your body weight 

1. Start in supine position.
2. Arms extend overhead.
3. Legs extend and press together.
4. Eliminate space below lumbar spine by contracting the abdominals. 
5. Rock in this position minimizing movement at the hip and shoulder.

CUES
- Point Toes
- Hollow Rock 
- Crunch Belly Button into Spine

Hollow Rock

GOAL
Build ab strength relative to your body weight 

1. Lie down flat on your back and contract the abs, pulling the belly button towards the floor. The arms and legs should be held straight out from the body with hands and toes pointed.
2. Slowly raise shoulders and legs from the ground. The arms and head should be raised along with the shoulders. The lower back must remain in contact with the floor.
3. The goal is to find the lowest position that you can hold the arms and legs, without them touching the floor and without breaking lower back contact (the point at which the lower back begins to arch from the ground).

CUES
- Point Toes
- Hollow Rock 
- Crunch Belly Button into Spine

Hollow Rock Hold

Warm Up

GOAL
Isolate that elbow for bicep life 

DETAILS
1. Begin the rep with a supine and fully stretched arm. 
2. Elbow should be slightly in front of your hip, putting more stress on the bicep. 
3. Contract your bicep to raise the weight to your elbow. Curl slowly and focus on the squeeze. Relax the shoulder and just squeeze blood into your bicep.
4. Keep your chest proud. 

CUES
- Elbows Push Forward
- Relax the Chest
- Shoulder Blades Pinned Back and Done 
- Squeeze at the Top

EZ Bar Cable Curl

GOAL
Tricep sculptor  

DETAILS
1. Stand upright. Hips slightly back, proud chest. 
2. Push elbows forward.  Squeeze the rope down and extend the wrists away from each other. 
3. Keep resistance out of chest by reaching the elbows forward. 

CUES
- Squeeze from Tricep
- Proud Chest
- Hips Back

Rope Pushdown

Ez Bar Cable Curls and Rope Push Down

GOAL
Get some blood flow to your biceps #CurlsForTheGirls

DETAILS
1. Begin the rep with your dumbbell supine aka palm is facing up towards the ceiling. 
2. Fully stretched out like a kitten in the sun, begin curling one arm by contracting the bicep. 
3. Bring the bar just above elbow height and return to a fully stretched position.
4. Keep shoulders blades back and down. 

Pro-Tip: Watch that your shoulder doesn't lift the weight. If you start raising your elbows forward and away from your rib cage, that is a sign your shoulder is being a controlling bitch. Instead, isolate that bicep. 

CUES
- Elbows Close to Body
- Don't Front Raise the Weights
- Initiate from Bicep not Shoulder
- Squeeze
- Full Stretch

Barbell Curl

GOAL
What a beautiful exercise name #minimalism

DETAILS
1. Lock that elbow into place. 
2. Tall chest, stand perpendicular from a cable set at a high height. 
3. Begin with elbow at 90 degrees across the chest. 
4. Squeeze from tricep to extend. 
5. Flex wrist at bottom of rep. 
6. Open your chest through out the movement.
7. Slowly return to right triangle. 

CUES
- Right Triangle 
- Proud Chest
- Flex Wrist
- Squeeze Don’t Swing

Across the Chest Single Arm Tricep Extension

GOAL
Focus on targeting that brachialis to contribute to arm thickness more so than just your biceps #SecretSauce

DETAILS
1. Begin the rep with a neutral/hammer grip and fully stretched arm. 
2. Elbow should be slightly in front of your hip, putting more stress on the bicep. 
3. Contract your bicep to raise the weight to your elbow. Curl slowly and focus on the squeeze. Relax the shoulder and just squeeze blood into your bicep.

Pro-Tip: Elbows don't flale, chest isn't overly activated, and you aren't rotating the weight at all. Straight up, straight down. 

CUES
- Elbows Close to Body
- Relax the Chest
- Shoulder Blades Pinned
- Squeeze at the Top

Rope Curls

Rope curl and tricep extension

GOAL
We’re thickening the density of your abdominal wall for a proper 6-pack. My favorite exercise for abs, ever. 

DETAILS
1. Use a close grip attachment and pick a challenging weight. 
2. Get on your hands and knees and walk back about 6 feet from the machine. 
3. Squeeze your elbows around your head. 
4. Hover over the space ahead of you. 
5. Begin by crunching the belly button into the spine. 
6. Find your balance and isolate the ab crunch. 
7. Avoid pushing the hips back towards your feet as you crunch. 

CUES 
- Hollow Rock
- Hover

Cable Crunch

GOAL
One of my favorite lower ab exercises - use that mind muscle connection to tuck your pelvis and contract the lower abs

1. Lie down on a decline bench with your legs fully extended and arms to the side of your torso with the palms on the floor. Your arms should be stationary for the entire exercise.
2. Move your legs up so that your thighs are perpendicular to the floor and feet are together. This is the starting position.
3. While inhaling, move your legs towards the torso as you roll your pelvis backwards and you raise your hips off the floor. 
4. Hold the contraction for a second and move your legs back to the starting position while exhaling.

CUES
- Crunch Abs into Belly Button 
- Knees Up to Ceiling

Decline Reverse Crunch

Turtle Shell Ab Circuit

GOAL
Calorie burner
 
DETAILS 
1. Push and pull with your shoulder blades. 
2. Brace your abs and push max effort.

CUES
- Welcome Death

Air Dyne

GOAL
Get that static hold for core endurance and strength #PlankMore

DETAILS
1. Feet together, butt squeezed, tuck the ribs down and flex your belly button in. 
2. Actively crunch you abs into your spine and keep the elbows below the shoulders or slightly in front. 
3. Keep it tight and focused. Think about donuts, not how bad it hurts. 

CUES
- Elbows Under Shoulders
- Feet Together
- Extend Legs

Plank

Finisher!!!

Arms & Turtle Shell Abs 🐢

Charlie

I was craving tearing my arms apart….this did the trick😂🔥

Annamaria

Ashley 

Arms and Abs 🔥🔥🔥

Erin

yangBAE

Summer Shredded Arms and Abs 😉

Rascal

Nancy

Arms and Abs Killer 🔥

Angela

Yooooo 🔥🔥🔥 that arm pump is blessed!

Breen

My go-to vacation workout, easy and to the point! Love hitting arms while away!!

Arms & Turtle Shell Abs 🐢

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