Name: Playbook - Morgan Olson - Back 🥊🦾
Uploaded: 2024-01-21T02:10:11.635Z
Duration: 80 min
Description: Back 🥊🦾

Kallie 

I always avoided the heavy bag workouts, but recently I’ve been addicted

GOAL
Build up your pressing strength through proper positioning and high volume

DETAILS
1. Set hands right outside of shoulders on the dumbbell rack, couch or bench. 
2. Get in a tight plank position. No sagging your stomach or arching your lower back excessively.
2. Feet together, butt squeezed, ribs tucked and as you descend down into the push up squeeze your shoulder blades back. 
3. At the top of the rep, push away with your shoulder blades to get more movement in your serratus/scapula. 

Pro-Tip: #1 mistake is your elbow position. If your elbows track out, that's a no no. If you lose the Right Triangle in your elbow that's a no no. 

If that happens, it's because you're pressing "too high." Step closer to the bar or bench and touch the bar to below your sports bra with the elbows close to your rib cage. 

CUES
- Plank Position
- Squeeze the Shoulder Blades Back
- Right Triangle
- Bar/Bench Below Nips

Incline Push Ups

GOAL
Thicker back for better posture and a better life

DETAILS 
1. Stiffen up your hamstrings and slightly bend your knees. 
2. Stiffen up your back and get a proud chest. 
3. Try to angle the sternum up towards the ceiling. 
4. Begin by squeezing your shoulder blades together.
5. Finish by pulling the elbows towards the belly button. 
6. Squeeze hard at the peak. Then slowly come back to start. 
7. Keep lower back arched the whole time. 

CUES
- Proud Chest
- Right Triangle 
- Depress & Retract Shoulder Blades

Close Grip Cable Row

Superset

DETAILS
Overload your pulling movement and have a more upright chest aka more glutes without back pain

DETAILS
1. Set up safety bar on the squat rack to where the barbell rests just below the knees. 
2. If needed, stand on plates to get the proper height.
3. Feet under hips. 
4. Flat back, brace abs and drive up with your legs.
5. Squeeze your glutes at the top and shoulders retracted.

CUES 
- Flat Back
- Shoulder Blade Retraction & Depression 
- Proud Chest
- Brace Abs

Rack Pull

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

GOAL
Thicker back for better posture and confidence 

DETAILS 
1. Find this machine. If you don’t have it, do seal rows. 
2. Squeeze back with your shoulder blades.
3. Get your chest proud and depress shoulder blades. 
4. Exhale on the pull. 
5. Release slowly on negative. 
6. Add pauses and pulse reps until failure. 

CUES
- Proud Chest
- Depress & Retract Shoulder Blades

Chest Supported Machine Row

Hit max pull ups. Do assisted if you are still working on yours.

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 
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

1. Wrap your hands and wear 14-16 oz boxing gloves. 
2. Freestyle box on a heavy bag.
3. Use your footwork and head movement to simulate dodging punches.
4. Work on hip connection to bag, neutral wrist, and speed.

The Fighter Cheat Sheet: 
* 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)

Heavy Bag Freestyle 🥊

Back 🥊🦾

Sarah

Mads

Jacki

Big Back Day! 😎

I’m absolutely living for these older workouts right now! Back is absolutely destroyed! 🔥🔥🔥

Kelly Backes

Big BACK Day! ⛰

Loved the lift! Would also love if there was a little plank or cardio worked in to bring movement into the workout!

Deenaalee

Anne

Back Day Baby! 😝

Gbrla Prds

Nicole

Diana

Big Back Boulders ⛰

Alaina Loguidice

Roro

Elena

Renee

Back Builder 😎

DBarnes

Big Back Builder! 😝

i rushed just to get a quick workout in but i’m still feeling pretty great after this one

Ashley

Thick Back Attack 😏

Solid back day. Added in some biceps for a nice pull day

Tyra

Jess

Wide Back Attack

Back Pump 🔥🔥

Robyn

Wings 101

Alaina

EPIC Back Workout 🔥

Chasity

Rayssa

Heavy Back

Noabeth

Back & Biceps 🔥

Back Day from IG 😏

Back Attack 🎁

Back Day

Back Day ✊🏼

Rack Pulls Back Day 🔥

Back & Abs 🦾

Pendlay Row Day 🔥

Back attack

Back BURNER 💪🏼

Back 💪🏼

Big Back Day Baby! 😎

Maurice

Back Day!

Big Back Boulders! 😎

Katherine

Estefany

Back Day Baby! 😎

Huge Back Pump! ⛰

Woo hoo!! I’m glad I did those before it disappeared!🔥🔥✌🏻

Louis

It was great. Having the video guides makes a huge difference

Charlie

Back / Upper Body Pull 👊

Back Builder ⛰

One exercise was repeated through this sequence. Overall makes the exercise way too repetitive and boring. Didn’t feel the back burn I was looking for.

Fucking love your workouts 
It’s muscle paradise

Émilie Véronneau

Back

Maybe it’s just me dealing with a crowded gym all the time. But I love doing supersets. But only if it’s on the same machine. Or it’s a machine and a dumbbell. If it’s 2 different machines, it’s hard to hold it down

Melina

Back Blast 😝

Levi

Back Attack! 😈

It was great! I’ve been missing out on working on those last and today I really did feel them :) it felt so satisfying.

Denise

Back Day! 😈

Made me put in some fucking work 💪🏽

Sophia

Easy to follow workout regiment without complicated exercises

Lois McGuthrie

Loving it. FYI there's a bug in this section, it'll always send me to the first exercise.

Workout is straight to the point — Love it — No wasting time in the gym!

Gracie

POLFLIET

Back Attack 😈

Back Boulders 🏔

I think I just found the courage to go on that one dating mixer tonight.

Salsa

i know I've told you before,  but the app and your programming are 💯

Alex

Back Builder 😝

Leandro Frias

It's always a good day when you get in a MoMo Back Day. 10/10.

Again … challenging and new movements. I like the variety

Megan

Back Day Baby! 🌋

First workout DONE! Thankyou! Videos + explanations are great 😃💪🏻

Redgie

If the gym don’t have that certain equipment what alternative we could replace it with.

Dannelle

Definitely made me feel something I haven’t in a while. And I was surprised by how much I could do given I haven’t worked our consistently in a while

Back Day (upper back thickness) 😎

Found it a bit tricky to get my form right for the superset but will practice it until I get it right. Killer back workout 😎🤙🏽

Back 🥊🦾

Community

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