Name: Playbook - Morgan Olson - W2/D3 Back Boulders! 🪨
Uploaded: 2024-01-21T02:10:11.647Z
Duration: 80 min
Description: W2/D3 Back Boulders! 🪨

Is my waist shrinking? Is my upper body growing? I can’t tell what is happening before my eyes. Maybe it’s both! Regardless, it is good

Faith

Bean

yangBAE

Karlisha

Is it possible to feel dead and alive at the same time?

Krist

Gbrla Prds

Nicol

My back is gonna be a big ouch y tomorrow

Gaby

Karen

I like the incorporation of the row machine as cardio on back day. I always make sure to go to the gym on back day and save our at home gym for another focus. 💪🏽🏋🏽‍♀️

Stephanie

Great workout 💪but had to be a bit creative with some of the supersets - my gym is a bit busy to be using more than one machine at once

Lauren

Them close grip pull downs tho…. ☠️

Nicole

That was an intense back day. I really enjoyed, and because it was fun it was easy to push myself.

Jenny

🏋🏻‍♀️ so much fun 🤩 back day is always a favorite of mine, but this workout is especially good 👍🏻

Lisa

I really pushed myself with this one. I’m so proud of the work I put in. These programs are so much fun to follow and they’re easy to follow. I really focused on my form today and the instructions make it incredibly easy to do so. The more workouts I get through the more I want to do!

August

🥵 I had to swap out the pendlay rows for deadstop t-bar rows. But, got it done. Thank you! @momomuscle

Jess

I wasn’t feeling it today but I’m glad I went and killed this workout!🔥🔥🔥

Louis

Definitely feeling good, felt like I could actually do more weight and push myself which was a pleasant surprise.

Ashlee

💪🏽💪🏽 1st time using the row machine at the end... kinda fell in love with it 😍

Annamaria

Ginou Lotus

That row at the end was the perfect end to a strong ass back day! 🌶💪🏼👊🏼

Awesome work out! I substituted the kettle bell swing fir the ergometer and that was killer 🤪

Dustie

Jennifer

Holy volume!!!!! Whew!!!! Only did 3 sets of rower 👊🏻

Christine

😜Still can’t do pull ups so I did a “hang” That’s ok because a few months ago I couldn’t do a “plank.”
This is a process. Trust it.
Really enjoy the straight arm push downs👌
Consistency consistency consistency and keep showing up.
Loving your programs.

Ever Stokes

Amber Lawrence

Concentrated on the movement pattern and really squeezing the targeted muscle and man oh man! My back feels amazing!!!

Shania

Back day baby. 

Max effort on the first 3 row erg sprints. Then 60% effort on the 90 second pulls. Add more rest if needed.

Use a rope for the straight arm push downs.

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

Straight Arm Pushdown

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

Superset

GOAL
Wider back for a tighter waist and strong look

DETAILS 
1. Grab the pull up bar with arms fully extended and externally rotate your shoulders, think of showing your armpits forward. 
2. Begin by retracting your shoulder blades back to initiate the movement and follow through by squeezing your elbows down towards your hips. 
3. Keep your sternum up towards the ceiling and squeeze your armpits hard. 
4. Try to get chin over bar, exhale and lower slowly. 

CUES
- Proud Chest
- Squeeze Armpits
- Show the Armpits

Wide Grip Pull Up

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 
Upper back squeeze - ignore the lower back thickness, that shit only goes away for a photoshoot cut lol

DETAILS
1. Wide grip bar on cable.
2. Stiffen legs and arch spine.
3. Sternum up towards ceiling 
4. Begin by squeezing elbows back towards your spine.
5. Squeeze hard and lower slowly.

CUES
- Proud Chest
- Right Triangle

Cable Wide Grip Row

GOAL
The holy grail of rowing. It focuses on scapula retraction and spinal extension #BangForYourBuck

DETAILS

1. With the and hand resting on a bench, let the dumbbell fall directly below that boulder shoulder of yours. 
2. Stiffen/extend your spine. Rounding of the spine inhibits proper shoulder blade retraction/depression.
3. Square up your shoulders.
4. Initiate the first inch of the movement by squeezing/depressing your armpit. Think of "crunching" your armpit to your hip. 
4. Pull elbow to hip, think like you're starting a lawnmower like the little badass you are.
4.When pulling, keep the right triangle bend in your elbow. 

Pro-Tip: Dumbbell moves in an arc or "C" shape from below shoulder to front of hip.

CUES
- Initiate with Scapula 
- Chest is Squared Up
- Flat Back

Dumbbell Single Arm Lat Row *Heavy*

GOAL
Pull back to strengthen your retraction muscles aka traps, rear delts, erectors

DETAILS
1. Cable band is set to right at shoulder height.
2. Retract scapulas back by pulling with your elbows. 
3. At the end of the rep, your wrists are slightly above your elbows. It's almost a half scarecrow position or like a "Put your hands up" type position.
4. Control the negative and return to the start keeping your shoulder blades retracted. 

Side note: This is a very weak position and harder than just a typical row so don't be afraid to go lighter and more for blood flow.

CUES
- Retract & Depress Shoulder Blades
- Wrists above Elbows
- Proud Chest

Face Pulls

GOAL
Thicker back & improved posture 

1. Grab the close grip bar.
2. Begin by squeezing your shoulder blades back.
3. Slightly lean back. 
4. Pull down the attachment with a proud chest and elbows squeezing down towards the hips. 
5. Keep a proud chest and squeeze at the bottom. Do not round your shoulder blades and pull with your arms.
6. Release slowly and repeat. 

CUES
- Proud Chest
- Initiate with Shoulder Blades

Close Grip Pulldown

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

W2/D3 Back Boulders! 🪨

Naïka Champaïgne

I began this with the New year (bc it begins on Jan 3rd lol)

Im excited to see how far I can go this year

MARIANA

Daniela

W1/D1 New Year Legs 🎊

Lisaura

Izzy

Straight forward intro and can’t wait to start the challenge!

Gina

W1/D1 Photoshoot Fresh Challenge Intro

Doing this after a weekend where I was wrestling has me dead 💪🏽🥵

Wowza.
I had been months without working my shoulders like this!

I had to cut the cardio at the end, I was already maxed out.

W1/D2 Chest and Shoulders 👊

Hoyt

W1/D3 Full Body Conditioning With Arm Focus! 🦾

Not sure how I’m going to massage after that

Dead, completely dead.
I enjoyed it a lot but daaamn it hurts!

W1/D4 Back Thickness Builder! 🏔

I forget mentioned, I did my hike on Saturday

Fatima Elizondo

Playing my flag-football semi-final today 🏈 (hopefully the final too lol)

Alex

Olivia

W1/D5 Hike Day Baby (or Arms if u must) ⛰

Jessica

W2/D1 Lower Body Thunder ⚡️

Efjan

W2/D2 Chest And Shoulder Burner 🔥💦

Good lord, I forgot how much I loved that one. 🔥🔥🔥

Shellane

W2/D4 Arms and Abs Shredder 😎

Oops forgot to mark this as some. Did it Monday!

Went with HIIT Camp friends 
Was awesome
Legs were sore 🤣🤣🤣

Tina McCoy

Stair climber and treadmill on incline for the win!

W2/D5 Hike Day or Full Body ⛰🔥

GD! That air dyne at the end was the kicker. 💪🏻

Saturday afternoon buns🍑❤️‍🔥🖖🏻✅

W3/D1 Leg Day Killer! 😜☠️

Feelin that pump. I’m all chesty today.

#wednesdaypmtrainthursmorningactivation divided into2prts to mix up with my own schedule good day y’all ❤️‍🔥👊🏻

W3/D2 Chest and Shoulder Pump 💥🏋️‍♀️

Bang bang bang. Feeling stronger! 💪🏻

Carmeal Yoshi Johnson

W3/D3 Back Day 😈

Jensen

W3/D4 Bis, Tris, And Core 🦾☄️

Did a 40 mins power Vinyasa & deep stretch

Did one of the surfer workouts for the dump truck 🍑. Holy smacks! 🔥

Packed work day but I managed to get some lifts in and some time on the bike.

W3/D5 Hike Day or Full Body ⛰🔥

Amy cobb

W4/D1 Legs with Deplete Today 💪🏼

Doing this at the beach at Rio de Janeiro 🥵🥵

Love speed bag! 
Shoulders sore 
Light weight still modifying but probably will just keep that up as it pops and grinds on left side 
If i tilt arms back it doesn't but have overdeveloped the front a few times in the past trying to compensate so keeping an eye on that
Got like 200 people at this gym and no one masking so i am not either but trying to stay away from Rona lol 
Uughhhh

W4/D2 Chest and Shoulder Builder 💥

Football Sunday. Gettin in that work before game time! Let’s go Niners. 
💛❤️💛❤️💛❤️💛❤️

W4/D3 Back Builder Burner 🔥

It’s supposed to be upper body but it was just biceps and triceps really. Add some chest and back to break up the arm programming.

Diana

W4/D4 Upper Body Shredder 😈

I needed a long walk with the dog tonight.

W4/D5 Hike Day or Full Body ⛰🔥

Katherine

W5/D1 Last Week Legs + Ab Burner 🔥💪🏼

W5/D2 Chest and Shoulder Shredder 🏋️‍♀️

That was so good! Walkin out feeling stronger and sexier than an hour and a half ago….just sayin.

W2/D3 Back Boulders! 🪨

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