Name: Playbook - Morgan Olson - Arms and Abs 🤙
Uploaded: 2024-01-21T02:10:11.903Z
Duration: 80 min
Description: Arms and Abs 🤙

Maurice

Émilie Véronneau

Umm yeah so definitely not coordinated enough for those TRX skull crushers 🤣

Nicole

Slacked off for a little but I’m back in. Thanks for the workout plan I needed it.

DaMia

My veins are starting to pop when I do my arm workouts and I am loving it! Seeing my veins gives me more motivation to keep going!

Sydney

GOAL 
Bicep pump with constant tension 

DETAILS
1. Stand on a band.
2. Create handles out of the band or underhand grip it.
3. Begin by pushing the elbows forward. 
4. Squeeze from your biceps. 
5. Lower slowly and repeat.

CUES
- Proud Chest
- Right Triangle 
- Squeeze from Bicep
- Thumbs Out

Resistance Band Curls

GOAL
Lower ab shredder - lift with the abs, not the hips 

DETAILS
1. Lay with your legs straight up, point your toes like a ballerina and glue your lower back to the floor.
2. Keeping your arms straight by your sides, or under your hips, slowly lower your legs to the floor until your lower back begins to arch. 
3. Mind muscle connect to your abs and crunch your abs to return to the starting position.

CUES
- Hollow Rock 
- Crunch Abs into Spine

Lying Leg Lifts

GOAL
Abs…washboard. Pretty much the works

DETAILS
1. Keep your hands underneath your shoulders, locking the knees and squeezing your glutes.
2. Keep your lower back flat by pulling your belly button into your spine and squeezing your abs.
 CUES
- Crunch Abs into Spine
- Squeeze Azz

High Plank

Warm Up

GOAL
Isolate that elbow for bicep life 

DETAILS
1. Begin the rep with a supine and fully stretched arm. 
2. 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.

CUES
- Squeeze Bicep
- Exhale on the Pull

Preacher Curl Machine

GOAL
Stretch and train at the same time? Yes, please

DETAILS 
1. Lengthen the TRX straps pretty well.
2. Position yourself in a sort of L shape.
3. Elbows stay close to the forehead, go to full stretch, with hips at shoulder height.
4. Press back towards your feet. 

CUES
- Elbow Tight to Head
- Squeeze from Triceps
- Hips High

TRX Skull Crushers

GOAL
This move will elevate every shirt you own. Making those arms irresistible to every human with eyes.

DETAILS
1. Grab a dumbbell in one hand. 
2. Stand tall, ribs tucked. Pretend your elbow is glued just outside your ribcage
3. Actively curl the weight across the chest, keeping the Right Triangle in your elbow. 
4. Think to push the weight back down with your tricep.
5. Repeat. Each rep squeeze that bicep like you're making lemonade. 

CUES
- Elbow Pinned to Rib
- Squeeze That Lemon
- Control Descent
- Wrist Neutral

Across the Chest Curls

Superset

GOAL
Load your elbow and triceps to increase your lockout strength #ElbowStrength

DETAILS

1. Lay flat on a bench, with a dumbbell in each hand.
2. Keep your palms facing each other and bend at the elbows so the dumbbells go toward your head, keeping your hands far enough apart that the dumbbells go to your ears.
3. Wrists are neutral and not getting broken by the weight.
4. You can either finish the rep fully or keep the elbow slightly bent and cycle back into the next rep. They both have their benefit. 

Note: you can do this on the floor if you don’t have a bench. 

CUES
- Elbows by Chin
- DB Comes to Forehead
- Wrists Neutral
- Be a Badass Cuz Most Guys Don't Even Do These

Dumbbell Skull Crushers

GOAL
Isolate the elbows and avoid shoulder movement for better biceps 

DETAILS
1. Lay on an incline bench. 
2. Extend arms and grab the bar. 
3. Begin by pushing your elbows forward.
4. Squeeze from the bicep while keeping the elbow directly below or slightly in front of the shoulder.
5. Lower slowly, pushing the elbow forward as you go down. 

CUES
- Elbow Forward
- Squeeze From Bicep

EZ-Bar Spider Curl

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 the floor 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 and parallel to the floor. 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

Reverse Crunch

Core strength

GOAL
Strengthen the lower abs for supreme injury prevention, lifting strength and pelvic control #PelvicStrong

DETAILS
1. On a dip bar, extend arms and actively press away from it.
2. Create as much space between the ears and shoulders as possible. 
3. Stack your body in a perfectly straight line, abs crunched, butt squeezed, and toes pointed.
4. Begin the rep by lifting the toes up to hip level. 
5. Actively crunch your abs while keeping your hips under your shoulders, don't let the hips tuck back behind your body. 
6. On the descent, control the negative and pray to the ab Gods to power you through at least 10 reps. 

CUES
- Feet Together
- Control Descent
- Exhale on Crunch
- Hips In Line With Body
- Crunch Belly Button In

Dip Bar Leg Raise

GOAL
Build a defined, started upper chest and shoulder to look stronger, more defined with confident posture 

1. For this exercise you will need access to parallel bars. To get yourself into the starting position, hold your body at arms length (arms locked) above the bars.
2. While breathing in, lower yourself slowly with your torso leaning forward around 30 degrees or so and your elbows flared out slightly until you feel a slight stretch in the chest.
3. Once you feel the stretch, use your chest to bring your body back to the starting position as you breathe out. Tip: Remember to squeeze the chest at the top of the movement for a second.
4. Repeat the movement for the prescribed amount of repetitions.

CUES
- Lean Chest Forward
- Right Triangle 
- Retract Shoulder Blades

Dips *Chest Forward*

Finisher

Arms and 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!!

Mads

Arms and Abs 🦾

Amazing workout! Arms and abs are done!! 🔥💪

Mandy

Bunny 🐰❤️

Sandra

Arm and Abs Baby! 😜💪🏼

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

Francesca Nella

Whewww the workout i needed 💪🏽❤️

T.green

Arms & Turtle Shell Abs 🐢

Diana

Vascular Arm Builder 🦾

James

Becca

🔥 Full Throttle Arms

Alaina Loguidice

EPIC Arm Pump

Mika

Mass Builder Arms & Abs 💪🏼

Judith

Steff

Swole Arms & 6-Pack Abs

Ashley

Katherine

Louis

Arms & Abs Burner 🔥🔥🔥

Always a favorite. Every time, without disappointment!

Massive Arm & Ab Pump

Personal Fav Arm Pump

I love clusters. Peanut Clusters. Pecan Clusters. I thought a Cluster Set sounded cute. But they clearly come from the same family as burpees and Bulgarian split squats. BUT my goodness did they work my arms in the best way. Big fan of this workout. I am PUMPED and then some.

August

Cluster Sets for Massive Biceps 🔥

Veridiana

Swapped out cable crunches for the ab roller and dip bar leg raises to do this at home. Feeling the burn 💪🏽💪🏽💪🏽

Stephanie

Jess

Dumbbell Pump 🦾

Arm Isolation 🔥

Always a great arm pump and this one targeted the triceps like crazy!!

HEAVY Arms 🔥🦾

Jenna

Major Supersets 🔥

Iuliia

BIG Arms & Ab Workout 🦾

Deb Livingston

Arms and Abs 😝 💪🏼

Wow! This is totally a burn! 🔥🔥🔥

Arms and Abs 😈

Salsa

Woo hoo!!! This is awesome! I feel great!

Amazing session ready for tomorrow 😊😊

Raine

Arm and Abs 🦾🔥

If it ain't your IG post making me thirsty it's your routines 😜

Good. Had to make due with home equipment but it was a good work out post bike ride

Angelo

Arms and Abs

Amber Lawrence

Arms and Shredded Abs 😈

Dania

I love this workout! My arms feel amazing 🤩

Sophia

Arms and Abs Shredded!

Arms and abs are burning!🔥🔥💪🏻💪🏻

Arms and Abs 😎

Woo hoo!!! Arm pumped is real!! 🔥🔥🔥💪🏻💪🏻💪🏻

Shania

Arms And Abs Shredder! 😏

This was one of the best!!!💪🏻💪🏻🔥✌🏻✌🏻

Still bulking like Buster even after a week off. Arms getting big AF…

Shredded Arms and Abs 😈

Best workout indeed!!🔥💪🏻💪🏻

Loved this one! Got the best pump 💪🏼

Kendra

Best Arms and Abs Workout! 🙌🦾

Love working out with ya'!! 😍😍🤩🤩

Wow. Hardest momo yet. Pump is off the charts!

Elise

Let's go for more... 🏋‍♂️🤸‍♂️

Arms and Abs Summer Ready! 🏝

I can feel my abs burning!🔥🔥💪🏻💪🏻

Joselyne

Arms and Abs 😜

Burning!🔥🔥🔥💪🏻💪🏻💪🏻

Carmine Oceano

Kasey

Always feeling the pump on this one!💪🏻🔥🔥🔥

This workout gave me a great arm and ab pump!💪 I feel so energized to start my day now!❤️

Rebekah

Dominika

Gonna rip the sleeves on my shirt today! New favorite arm pump!

Kelly Backes

Nikki

Great arm workout! Going to feel this tomorrow!🔥🔥🔥

Massive Arm Builder 🦾🔥

Hand slipped! 5 stars🔥🔥🔥 This one is literally saved in my favorites!

Kris

I’m absolutely in love with my body, and I have never once felt this euphoric. Thanks Momo!

This workout is 🔥🔥✌🏻💪🏻💪🏻

Arms + Ab Pump

Robyn

Felt great, biceps def gonna feel it tomorrow!

Arms + Abs

This was a good workout to add to another one. This time, I followed a leg workout from the fighter feed with this one. I feel great!

Arms + 6-Pack Builder

Ever Stokes

Arm + Ab Builder 💪🏼❤️‍🔥

We done!!! I’m going to do this again💪🏻

Took the wife. Divorce proceedings may be filed... she vows to get me back for this bwahaha.

Kate

Vascular Arm Situation

Amazing! I could really feel it hit my arm muscles, gonna be sore tmr for sure 🦾

Alexis

One of the best arm workout!💪🏻💪🏻💪🏻🔥🔥🔥

Fav Arm Day Yet!! 💪🏼

Carolina

My arms were left shaking, just what I needed 💪🏼

Vascularity Maker

Angie

My arms were cactus after the first 2 exercises! Feeling strong (and shakey. Good shakey) 💪💪

Arms and Abs 🤙

Community

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