Name: Playbook - Morgan Olson - Back by Popular Demand 👊🏼
Uploaded: 2023-08-23T03:09:18.470Z
Duration: 60 min
Description: Back by Popular Demand 👊🏼

Killer 😤 Pendlay rows got my back feelin 🔥

Melody

Sussn

Patricia Sessa

Anna

Alex

Mads

Brandon

Back to work lol. It’s a love/hate relationship with them reverse pec deck’s 🤦‍♀️

Nicole

Marina

Levi Kieschnick

GOAL
Shoulder blade isolation, perpendicular with spine support

DETAILS
1. Face to seat (add a towel if you’re a princess or just smart lol). 
2. Grab dumbbells with a flat back, knees slightly bent. 
3. Try to look like an L. 
4. Relax shoulder blades. 
5. Squeeze them back in a wide fashion. 
6. Keep dumbbells out to the side of you. 
7. Squeeze without bobbing the neck/shrugging your posture into oblivion. 
8. Relax, next rep. 

CUES
- Flat Back
- Retract Shoulder Blades
- Exhale

Sleeper Flys

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

Blood Flow

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 smaller hips and waist

DETAILS
1. Set resistance. The heavier = the easier. 
2. Arms straight and wide grip. 
3. Externally rotate your shoulder. Think of showing your arm pits.
4. Begin by retracting your shoulder blades back and down.
5. Squeeze the elbows out and think of tucking them into your pockets. 
6. With a proud chest reach the top, lower slow. 
7. Repeat. 

CUES
- Show the Armpits
- Shoulder Blade Retraction & Depression
- Proud Chest

Assisted Pull Ups

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

Volume

GOAL
Upper back builder 

DETAILS 
1. Set chair height relatively high to keep shoulders in line with shoulders. 
2. Begin by relaxing shoulder blades forward.
3. Squeeze between shoulder blades to fly out. 
4. Depress shoulder blades. 
5. Go slow and controlled. 
6. Slowly return arms, keeping tension in mid back. 

CUES 
- Depress and Retract Shoulder Blades 
- Squeeze from Back 
- Externally Rotate

Reverse Pec Dec

GOAL 
Build some killer obliques with this one. These can help with the "V" that everyone is obsessed with, but can also add a little width to your sides so find the balance you want.

DETAILS
1. Feet are shoulder width apart, posture is perfect and upright. Butt n gut squeezed. 
2. With a dumbbell in one hand. Bend to that side. Pretend you're a lil organic, frosted pastry in a toaster. Don't bend back or forward because your golden skin will get burned. 
3. As you're bending to the side, don't push the hips to the side either. Everything is stationary, just the torso is compressed. You are not wiggling those hips. 
4. Return to starting position and repeat each side.

CUES
- Squeeze Ass
- Don't Get Burned
- Hips In Place
- Posture is Upright AF
- Ribs Tucked

Side Bends

GOAL
Low impact fat burner 

DETAILS
1. Set treadmill to a 8-12 incline and a 2.5-3.5 mph. 
2. Begin by walking with a talk chest. 
3. Don’t hold onto the handles. 

CUES
- Exhale 
- Watch Some YouTube

Treadmill incline walk

Back by Popular Demand 👊🏼

Couldn’t get the best out of the spider curls - it killed me for the last cardio part

Xaris

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

Ashley

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

Nasha

Arm Annihilator

Kelly Backes

Hailey

Okkkk Back Day

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

Salsa

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 💪🏼

Annamaria

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 😈

Alyssa

Back [Deadlift Edition]

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 😂

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.

Kallie 

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 by Popular Demand 👊🏼

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