Name: Playbook - Morgan Olson - Buff Back Status
Uploaded: 2024-01-21T02:10:12.118Z
Duration: 60 min
Description: Buff Back Status

taryn

Those weighted planks are the icing on the cake!

Nicole

Annamaria

Jess

Maia

Jordan

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
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

Lat Pump

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

DETAILS

1. With the opposing knee 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 Lat Row

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
Goddamn this is tough. But honestly we need weight to carve some abs in. Go as heavy as possible for the time allotted. 

DETAILS
1. Get on your hands and knees.
2. Add a weight plate or dumbbells on your mid back.
3. Have someone assist if needed.
4. Get in a perfect plank position.
5. Feet together, squeeze your butt and exhale through the pain.

CUES 
- Squeeze Butt
- Crunch Abs into Spine
- Hollow Rock

Weighted Plank

GOAL
Lower ab shredder - lift with the abs, not the hips 

DETAILS
1. Lay with your legs straight up, point your toes like a ballerina and glue your lower back to the floor.
2. Keeping your arms straight by your sides, or under your hips, slowly lower your legs to the floor until your lower back begins to arch. 
3. Mind muscle connect to your abs and crunch your abs to return to the starting position.

CUES
- Hollow Rock 
- Crunch Abs into Spine

Lying Leg Lifts

Ab Ripper X

Buff Back Status

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

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

Kallie 

Tyra

Wide Back Attack

Back Pump 🔥🔥

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

Back 🥊🦾

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 😎🤙🏽

Buff Back Status

Community

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