Name: Playbook - Morgan Olson - Deload Arms + Abs
Uploaded: 2024-01-21T02:10:11.570Z
Duration: 45 min
Description: Deload Arms + Abs

Jess

Christi

Nicole

Shannon

Erin Tompkins

Jess Lynch

GOAL
Tricep sculptor  

DETAILS
1. Stand upright. Hips slightly back, proud chest. 
2. Push elbows forward.  Squeeze the rope down and extend the wrists away from each other. 
3. Keep resistance out of chest by reaching the elbows forward. 

CUES
- Squeeze from Tricep
- Proud Chest
- Hips Back

Rope Pushdown

GOAL
Focus on targeting that brachialis to contribute to arm thickness more so than just your biceps #SecretSauce

DETAILS
1. Begin the rep with a neutral/hammer grip and fully stretched arm. 
2. Elbow should be slightly in front of your hip, putting more stress on the bicep. 
3. Contract your bicep to raise the weight to your elbow. Curl slowly and focus on the squeeze. Relax the shoulder and just squeeze blood into your bicep.

Pro-Tip: Elbows don't flale, chest isn't overly activated, and you aren't rotating the weight at all. Straight up, straight down. 

CUES
- Elbows Close to Body
- Relax the Chest
- Shoulder Blades Pinned
- Squeeze at the Top

Rope Curls

Superset

GOAL
Concentrate those biceps to ultimate AK-47 status #CODlife

DETAILS
1. With an EZ curl bar in hands with hands just outside shoulder width, stand tall. 
2. Chest is upright. Begin by squeezing from biceps. 
3. Curl to just above 90 degrees. Squeeze. Then fully extend your arms.
4. Think of arcing away from you vs straight up. 

Pro-Tip: Don't ego lift this one. 

CUES
- Kegel Yo Biceps
- Shoulders Back
- Full Stretch

EZ Bar Curl

GOAL
Concentrate those biceps to ultimate AK-47 status #CODlife

DETAILS
1. With an EZ curl bar in hands with hands just inside shoulder width, stand tall. 
2. Chest is upright. Begin by squeezing from biceps. 
3. Curl to just above 90 degrees. Squeeze. Then fully extend your arms.
4. Think of arcing away from you vs straight up. 

Pro-Tip: Don't ego lift this one. 

CUES
- Kegel Yo Biceps
- Shoulders Back
- Full Stretch

Narrow Ez Bar Curl

GOAL
Load your elbow and triceps to increase your lockout strength #ElbowStrength

DETAILS

1. Lay flat on a bench, with a dumbbell in each hand.
2. Keep your palms facing each other and bend at the elbows so the dumbbells go toward your head, keeping your hands far enough apart that the dumbbells go to your ears.
3. Wrists are neutral and not getting broken by the weight.
4. You can either finish the rep fully or keep the elbow slightly bent and cycle back into the next rep. They both have their benefit. 

Note: you can do this on the floor if you don’t have a bench. 

CUES
- Elbows by Chin
- DB Comes to Forehead
- Wrists Neutral
- Be a Badass Cuz Most Guys Don't Even Do These

Dumbbell Skull Crushers

GOAL
We’re thickening the density of your abdominal wall for a proper 6-pack. My favorite exercise for abs, ever. 

DETAILS
1. Use a close grip attachment and pick a challenging weight. 
2. Get on your hands and knees and walk back about 6 feet from the machine. 
3. Squeeze your elbows around your head. 
4. Hover over the space ahead of you. 
5. Begin by crunching the belly button into the spine. 
6. Find your balance and isolate the ab crunch. 
7. Avoid pushing the hips back towards your feet as you crunch. 

CUES 
- Hollow Rock
- Hover

Cable Crunch

GOAL
One of my favorite lower ab exercises - use that mind muscle connection to tuck your pelvis and contract the lower abs

1. Lie down on a decline bench with your legs fully extended and arms to the side of your torso with the palms on the floor. Your arms should be stationary for the entire exercise.
2. Move your legs up so that your thighs are perpendicular to the floor and feet are together. This is the starting position.
3. While inhaling, move your legs towards the torso as you roll your pelvis backwards and you raise your hips off the floor. 
4. Hold the contraction for a second and move your legs back to the starting position while exhaling.

CUES
- Crunch Abs into Belly Button 
- Knees Up to Ceiling

Decline Reverse Crunch

Ab Builder

GOAL
Shoulder and core stability of a tank to prevent injuries and aid in building healthy muscles

DETAILS
- Step 1: Roll onto your elbow.
- Step 2: Straighten the elbow out to 'post up'
- Step 3: Bend the straight leg
- Step 4: Sweep the bent leg underneath the same side hip
- Step 5: Move into a half kneeling position.
- Step 6: Stand up.
- Reverse that order to return to the starting position

CUES
- Move Slow & Deliberate 
- Don’t Look Away From the Weight
- Externally Rotate Shoulder

Kettlebell Turkish Get Up

GOAL
Low impact fat burner 

DETAILS
1. Grab dumbbells around 10-30lbs and stand on treadmill. 
2. Set treadmill to a 8-12 incline and a 2.5-3.0 mph. 
3. Begin by walking with a talk chest. 
4. Stop treadmill before dismounting. 

CUES
- Exhale 
- Proud Chest
- Be Careful lol

Treadmill Incline Walk w DBs

Deload Arms + Abs

Jamie4030!

Sorry, pushed wrong button and can't undo it for some reason...

Charlie

Omg my first attempt at the Turkish getup was actually hilarious. 🤦‍♀️🤣
I'll work on that. 👩‍🎓😇

Rach

Swole Arms

Euan Baker

Workout #2! Love the arm burn. Still working on a pull-up.

Emily

I wanted to slooowly crawl back into myself when I got to the air dyne 🤣

Alex

Full Body Shred + Accessory Work

Ernessa

Fat Burner HIIT Mix Up 🔥

ROMI

I can’t feel them but my calves could cut diamonds. The note to point your toes on the leg curls was clutch to hit the hamstrings.

Deload Arms + Abs

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