Name: Playbook - Morgan Olson - Back [Deadlift Edition]
Uploaded: 2024-03-19T19:21:49.667Z
Duration: 65 min
Description: Back [Deadlift Edition]

Alyssa

Anna

Salsa

Annamaria

Jessie

Nasha

Mads

Just what I needed today - sneaky deadlifts 👀😅

Kallie 

🔥🔥👌🏽👌🏽⚡️⚡️⚡️

Lana

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
Scapular depression aka lat work for a wider back and narrow waist 

DETAILS
1. Place a dumbbell standing up on a flat bench.
2. Lie perpendicular to the bench (torso across it as in forming a cross) with only your shoulders lying on the surface.
3. Grasp the dumbbell with both hands and hold it straight over your chest at arms length. Both palms should be pressing against the underside one of the sides of the dumbbell. This will be your starting position, make sure the weight is secure.
4. While keeping your arms straight, lower the weight slowly in an arc behind your head while breathing in until you feel a stretch on the armpit.
5. At that point, bring the dumbbell back to the starting position by depressing your shoulder blades, using the arc through which the weight was lowered and exhale as you perform this movement.
6. Hold the weight on the initial position for a second and repeat the movement. 

CUES
- Initiate with Scapula 
- Squeeze Your Butt
- Slightly Bend Elbows

Dumbbell Pull Overs

4x15-12 🥵

GOAL
Barbell row that challenges your back strength and explosiveness in a deadlift 

DETAILS
1. Have a barbell set with bumper plates. 
2. Get your torso parallel to the floor, arch your back and slightly bend your knees. 
3. Hands are usually wide on this one, a few inches outside your shoulder. 
4. With the bar on the ground, explosively pull the bar to below your nipple line. Essentially your lower body stays in a locked position and the upper rows back. 
5. Return weight to the floor and repeat. 

Pro-Tip- Elbows can come out and away from your rib cage on this one. Don't be afraid to be fast to recruit for muscle fibers. 

CUES
- Chest is Proud
- Shoulders Back & Down
- Flat/Arched Back

Pendlay 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

Heavy Back Pull

GOAL
Thicker back and confident posture 

DETAILS 
1. With your feet hip width, knees soft, and back flat, shift your hips back until your chest is facing the floor.
3. Hold one dumbbell in each arm, reaching toward the floor to start, then pull your arms toward the ceiling - bending at the elbows and shoulder until your elbows are bent to 90 degrees and your upper arm is aligned with your ribs.

CUES 
- Right Triangle
- Proud Chest 
- Shoulder Blade Retraction & Depression

Dumbbell Bent Over Row

GOAL
Wanna look like Wonder Woman with a wide back down to a small, tapered waist? Pull down more. 

DETAILS
1. Get your sternum facing up towards the ceiling #GirlsGoneToTheGym
2. Grip the bar wide, whatever that means for your arm length. 
3. BEGIN the rep with shoulder blade retraction. 
4. Externally rotate aka show your arm pits.
5. Exhale and pull bar to just below your chest. 
6. When pulling, your elbows should be slightly behind the bar/your spine. 
7. Release and control the negative. Repeat. 
Pro- Tip: As you pull down squeeze those armpits. Also don't let elbows go in front of the bar. 

Why do elbows have so much to do with this shit? Because proper elbow mechanics = proper scapula mechanics. Also, breathe. Exhale on pull, inhale at top. 

CUES
- Pull with the Elbows
- Show the Armpits
- Squeeze the Pits
- Shoulder Blades Back and Down
- Proud Chest

Wide Grip Lat Pulldown

Oooof

GOAL
Strengthen the oblique abs for v-lines baby

DETAILS
1. Don't let yourself swing around. Slow and controlled is the name of the game.
2. Jump up and hold onto to a bar. Retract your shoulders and externally rotate that shit. 
3. Rotate hips to side and push hips forward.
4. Begin the rep by crunching the ribs to hips with bent knees. 
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 5 reps each side. 

CUES
- Knees Slightly Apart
- Control Descent
- Exhale on Crunch
- Hips In Line With Body
- Crunch Belly Button In

Hanging Oblique Knee Tucks

GOAL
Ab ripper X 

DETAILS 
1. Pulley is set to shoulder height. 
2. When arms extended, the handle should be in line with the cable. 
3. Begin by bracing your core. 
4. Squeeze glutes. 
5. Rotate from side to center. 
6. Move from core to initiate movement. 

Reps are per side. 

CUES
- Don’t Shrug
- Proud Chest
- Brace Abs

Cable Torso Rotation

Ab Sculpt

GOAL
Cardio with retraction and leg drive. Welp, meet the Erg. 

DETAILS
1. Adjust the footpads to your foot size and adjust the damper depending on distance/desired resistance. The higher the number, the higher the resistance, thus the more meters rowed in a stroke.
2. Starting position, aka the catch has arms straight, upper body is leaning forward with shoulders in front of hips, shins are vertical and heels are raised as needed.
3. The drive - start by pressing with your legs. Once your shoulder pass your hips, arm row can finally be added.
4. The finish - Once knees are extended, upper body is leaning back slightly, and then you pull with your arms. 
5. Shoulders remain low and relaxed.
6. Extend your arms fully BEFORE leaning forward at the hips and breaking at the knees.
Pro-Tip: Timing is everything. Don't pull with the arms early on the drive. 

CUES
- Drive with Legs
- Back Neutral
- Extend Legs
- Pull to Belly Button
- Release Arms

Row Ergometer

Back [Deadlift Edition]

Marina

Coach was right. It hurt lol. But the veins do be poppin’!

Ashley

Ciara

Arm Veins 😈

T-Bar Station

Been having some lower back pain so I’ve had to modify some, but I def feel rejuvenated after taking five days off!

Naima

Good one. Made me happy in the morning.🫶🏻

Sadie

Vascular Shoulders

Good workout to use to get your heart rate up!

Courtney Schrade

I finished my workout being a little bit too hungry.

Gbrla Prds

Monday Legs 🤌🏼

Elina

Arm Annihilator

Kelly Backes

Hailey

Okkkk Back Day

Melody

Gabrielle

Juicy Chesties

Legs are never a favourite of mine, but I loved this little session

Sarah

Get Sore Legs

Billy Stubblebine

Aria

Rarielle

Arm Demolition

Chest Push

Who is Sarah and where do their ideas come from?

Definitely feeling it today 🥵 ready for the next one 🥳

Kris

Push Legs

Damn beefy arms club for days!! Pump is so good on this one

Arm Smash

Full Body Pull 💪🏼

Upper Focus

I really really liked it, good workout 🖤

Full Body Ab Builder

Wattsy

Effective Leg Day 🥵

Your workouts always make me feel PUMPED 💪💪💪

Julia

Upper Pump Sesh

Love it so much, we’re doing the next leg day after!

Full Body Leg Focus

Loved this workout 💪🏽🏋🏽‍♂️😤💦 mahalo coach 🤙🏽

Tishana

Wasn’t able to get through the whole thing this morning but absolutely loved the bit I got done!

Full Body Pump Master 3000

Diesel Arms 😈

Okay I really liked that one even though I was intimidated by it before starting

Don’t Sleep Chest Day ⚡️

Ayla

Leg Time

Full Body Fire ⛽️

Push Power

I couldn’t rly confidently do 3 of the exercises. :(

Never done pin squats before. I like that you’re adding new things!

Fuck this one in particular 🤣🤣🤣
🔥🔥🔥🤌💯🥺

Squat Leg Sesh

It’s been a while, but I just love your workouts. They push me like I need to be pushed.

Chris

Arm Mass Builder ⚡️

Felix

Upside Down Dorito

Chest Werk 💪🏼

Yana

Walking down the stairs after this is wild

Izzy  Rivera

Legs Gonna Shake

I got dirty looks throughout this whole session and I’m just gonna tell myself I made all the insecure cis dudes jealous of the INCREDIBLE pump 😂

Alex

High Volume Arm Pump 🥵

Mela

One of my favorite, love the amount of exercises, keep like that 🖤

Big Back Day

Went light and focused on form with my shoulder injury.

Lauren

Push Power 😈

Great. Thanks. The holiday gave you a good headspace for new programs 😎

Natalie Serna

Isolation Leg Pump

Sore Arm Day

Great workout, one of my favorite so far 🖤

Built Back

Harley

Really tough! Needed to take mods on the military press and on the final deficit push ups. Chest was too tired out!!

Chest Express

Back to the Fighter Feed 😈

First try out of your program. I like it!

Karen

cable crunches felt like not a lot - am i doing something wrong?

Devan

Indigo

Back Builder 🔥💪🏼

Connie

Day 2 Of The Program I Feel Good 💪🏼

summer

Awesome chest pump 😮‍💨 liked the simplicity of this workout

Sore Chest Day

Deb Livingston

Wow the chair squats JESUS the shirt not had me rolling

Laia

Kat Rosario

Pause Squat Work 🍑

My gym finally got a Skii Erg! So happy I don’t have to sub those anymore 😁😁

Back [Deadlift Edition]

Community

More workouts from Morgan Olson