Name: Playbook - Morgan Olson - Back Builder! 🎄
Uploaded: 2021-12-27T19:08:35.149Z
Duration: 80 min
Description: Back Builder! 🎄

Another great work out. I am booshed 😅

Kypton

Alaina

Kate

Émilie Véronneau

Good mix of exercises for each muscle group!

Rachel

Brittany

Taryn Tee Tee

REINA KYAN

Gabriela

Love the video breakdown. Before the videos in the app, I would spend about 30 mins the night before and (a good amount during the workout) looking up each workout and seeing how to reportedly do them correctly. The app makes everything SO simple. I bought the fighter about a year about and the updates make everything even better. Thank you for this.

Malin

Nicole

Feeling stronger everyday on the Fighter routine 🤘🏽 but I feel dead inside after that back workout 💀 lol

Jenny

GOAL
Lower back health which is key to life, lifting, good sex, and getting old #ExtensionsForLifeExtension

DETAILS
1. Hinge at the hip and give everyone that million dollar view they don't deserve. 
2. Hang all the way down and initiate the movement by squeezing your glutes.
3. Squeeze your butt and hamstring and raise to be in line with your legs.
4. Hold for a second at the top and slowly lower all the way down. Repeat. 

Pro-Tip: If you walk into the gym and your back hurts, hang off the end of this and wiggle that spine #SideToSide. Hang at the bottom and warm up by just extending a few inches up then coming back down to a relaxed position. Do a set of 30 and feel those lower lumbar say "hayyyy gurrrrl." 

CUES
- Squeeze Yo Ass
- Hinge At the Hip
- Tuck Your Ribs

Back Extensions

GOAL
My favorite warm up exercise for shoulder joint space and stretching the chest

DETAILS
1. Stand.
2. Swing the arms using momentum.
3. Stretch the chest as the arms open up.
4. Position thumbs back towards each other for external rotation and better stretching.

CUES
- Thumbs Out
- Swing 
- Get Groovy with It

Arm Swings

Warm Up!

GOAL
I feel pull-ups in my biceps," usually indicating you haven't developed proper scapula retraction, lat strength, and mind muscle flexing. So try this as a lighter option to focus on the lat squeeze and minimize arm pulling. Feel pull ups in the right place. Also maybe get your first pull up? #PullUpsAreForGirls

DETAILS
1. Hang from bar set at a height where your knees are bent at 90.
2. Externally rotate your shoulders and retract the shoulder blades. 
3. BEGIN the rep by pulling your elbow to your hip.
4. Focus on pulling with your lats and not your arms, squeeze your arm pit #PinchThePit. 
5. Pull to when chin is over the bar. Control the descent. 
6. Use legs to press up as much or as little as needed. Usually using them more towards the end of the set for more reps. 

CUES
- Pull with the Elbows
- Squeeze Armpit
- Chest Up
- Wear black

Smith Machine Assisted Pull Ups

GOAL
Chest supported row to thicken your back and get a back that slaps  

DETAILS
1. Arch that back, get a proud chest, pin those shoulder blades back and down towards your hips aka don't shrug up.
2. Resist the weight as it pulls your upper body forward. Resisting force = actively flexing your muscles = muscle growth.
3. With arms fully stretched, begin the row by squeezing back with the shoulder blades and squeeze at the top for an added flex. 
4. Right triangle elbow.
5. Exhale and resist the negative. Repeat. 

CUES
- Pinch The Penny in Between Shoulder Blades Back 
- Right Triangle
- Resist the Chest Pad
- Neutral Neck

T-Bar 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. Stiffen/extend your spine. Rounding of the spine inhibits proper shoulder blade retraction/depression.
2. Square up your shoulders.
3. 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.
5. 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

Single Arm Cable Lat Row

Superset

GOAL
Wider back for a tighter waist and strong look

DETAILS 
1. You will start by grabbing the two handles 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

Cable Straight Arm Pushdown

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

Cable Superset

GOAL 
Posture, forearms, core and traps of a tank

1. Holding onto a dumbbell or kettlebell in each hand, stand tall and keep a forward gaze as you walk forward maintaining good posture.
2. Keep the dumbbells or kettlebells 1-2" away from your body.
3. Start to walk forward, while maintaining perfect balance and stability.
4. Avoid rocking side to side. 

CUES
- Proud Chest
- Minimize Rocking

Farmers Carry

1. Wrap hands and wear 14-16 oz gloves.
2. Work through combos depending on experience level.
3. Do 10 repeats of a 1.
4. Then 10 of a 2.
5. Then 10 of a 1-2.
6. Then 10 of a 1-1-2.
7. Repeating and progressing as your experience increases.
8. Use your footwork and head movement to simulate dodging punches.
9. Work on hip connection to bag, neutral wrist, speed, and power.

The Fighter Cheat Sheet: 
* 1 (Jab)
* 2 (Right Cross)
* 1-2 (Jab-Right cross) 
* 1-1-2 (Jab-Jab-Cross) 
* 1-2-3 (Jab-Cross-Left hook) 
* 1-2-3-2 (Jab-Cross-Hook-Cross) 
* 1-2-5-2 (Jab-Cross-Left uppercut-Cross) 
* 1-6-3-2 (Jab-Right uppercut-Left hook-Right hand) 
* 2-3-2 (Right cross-Left hook-Right cross)

Back Builder! 🎄

Community

More workouts from Morgan Olson

Back Builder! 🎄

@media (min-width: 768px){.css-1w2y59c-WorkoutComments{display:none;}}Community

More workouts from Morgan Olson

Community