Name: Playbook - Morgan Olson - Full Body Ab Builder
Uploaded: 2024-03-31T19:40:59.995Z
Duration: 60 min
Description: Full Body Ab Builder

I really really liked it, good workout 🖤

Anna

Annamaria

Hailey

Ayla

Mads

Absolutely amazing, hit that new PR on sumos 👊🏼

Kallie 

GOAL
Loading the hips and legs while maintaining and more upright chest for less back strain and more glute focus
 1. Begin with a bar loaded on the ground. The feet should be set very wide, near the collars. Bend at the hips to grip the bar. The arms should be directly below the shoulders, inside the legs, and you can use a pronated grip, a mixed grip, or hook grip. Relax the shoulders, which in effect lengthens your arms.
2. Take a breath, and then lower your hips, looking forward with your head with your chest up. Drive through the floor, spreading your feet apart, with your weight on the back half of your feet. Extend through the hips and knees.
3. As the bar passes through the knees, lean back and drive the hips into the bar, pulling your shoulder blades together.
4. Return the weight to the ground by bending at the hips and controlling the weight on the way down

CUES
- Spread the Earth with Your Feet
- Squeeze Glutes
- Retract Spine
- Brace Abs

Sumo Deadlift

DETAILS
1. Retract your shoulder blades down into the bench and back towards your hips. Barbell can be used for leverage to get into this position. Think of trying to get your shoulders and hips to touch each other.
2. Legs are in a squat stance with your heels firmly planted on the ground. Squeeze the ass a little.
3. Grab the bar with the desired width and wrists neutral. 
4. Big breath and unrack the barbell.
5. Bring the barbell over your nips. 
6. Externally rotate and try to break the bar with your hands to activate your lats.
7. Lower the bar to below your sports bra. This is a very important position you have to nail.
8. Bar is BELOW your sports bra, and your elbows are tightly screwed in at a 45 degree angle.
9. With the bar touching your chest, drive up to finish the rep. Pause is optional.
10. Drive straight up or slightly back towards the rack, whichever feels stronger and more natural. 
11. Finish the rep with straight arms, with shoulder blades still retracted.

Barbell Bench Press

GOAL
Ultimate glute builder without loading the spine 

DETAILS
1. Begin seated on the ground with a bench directly behind you. Have a loaded barbell over your legs. Having a pad on the bar can greatly reduce the discomfort caused by this exercise.
2. Roll the bar so that it is directly above your hips, and lean back against the bench so that your shoulder blades are near the top of it.
3. Begin the movement by squeezing your butt. 
4. Push through your heels and tuck your pelvis. Focus more on glute activation and tucking the pelvis rather than how high you can push the bar. 
5. Slowly lower by pushing the hips down and repeat. 

CUES
- Initiate from Glutes
- Tuck Pelvis

Barbell Glute Bridge

GOAL
Burn em brah. This is the optimal exercise for building rounder shoulders to trick people into thinking you have a tinier waist #TrickorTreat

DETAILS
1. Grip can vary. Neutral grip for basic life or internally rotate with the dumbbell slightly in front of your hip to target that rotator cuff (lighter weight).
2. Start at the hip and raise up to the shoulders. The dumbbells should be a few inches in front of your body to move in your scapular plane.
3. Elbows are slightly bent and you're initiating the movement with your shoulders.

Pro-Tip: We're going for blood flow on this. No need to get real heavy, just go lighter and check that ego. 

CUES
- Retract Shoulder Blades
- Elevated Sternum 
- Reach Away 
- Tuck Your Ribs

Dumbbell Lateral Raises

Beefy work

GOAL
Leg pump with wide steps (not longer but wide like a squat)

DETAILS
1. Stand tall shoulders back with dumbbells in hand. 
2. Step one leg forward kinda out width wise. 
3. Lower down slowly keeping chest up and sending hip back slightly. 
4. Lower to where back knees almost touches. 
5. Shin of front leg remains relatively vertical. 
6. Push off front leg to stand with feet together. 
7. Repeat. Reps are total. 

CUES
- Tall Chest 
- Step Wide
- Slow + Controlled

Walking Lunges with DB

GOAL
Hollow rock position for the ultimate wash board abs

DETAILS 
1. Begin on knees in hip width position. 
2. Tuck your pelvis and crunch your belly button in. 
3. Retract shoulder blades. 
4. Begin by rolling out slowly, maintaining the hollow rock position in your trunk. 
5. Keep crunch, squeeze glutes + back tight. 
6. Go to fullest extent where you keep your hollow rock and lower back rounded. 
7. Return by crunching the abs in and pushing away from the ground. 

CUES
- Hollow Rock
- Tuck Pelvis 
- Depress Shoulder Blades

Ab Wheelout

Joints Loaded

Non-stop. Ultimate blood flow to abs for that 6-pack abs.

GOAL
6-pack body weight edition, just make sure to crunch your abs and not sit up with your neck #ProTips

DETAILS
1. Lay on your back with your knees bent.
2. Begin my crunching your abs into your spine with your wrists dragging up your quads.
3. Crunch up to raise your wrists up to the knees.
4. Move slow and work from the abs not momentum.

Wrist to Knees

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

GOAL
Get those V-line obliques by looking like a weirdo #WorthIt

DETAILS
1. Lay on your back. 
2. Bend your knees and place heels far enough where you have a good range of motion on the movement.
3. Crunch your abs into your spine and slightly elevate the shoulders off the ground.
4. Straighten out your arms and begin by touching your ankle with one arm. 
5. Move slow and intentionally aim to contract the obliques. 
6. Repeat on the other side.

Ankle Biters

GOAL
V-lines baby 
 DETAILS
1. On your butt, bend your legs at the knees.
2. Get a proud upright chest. 
3. Twist your torso and punch through with the fist.
4. Hold the contraction for a second and move back to the starting position while breathing out. Repeat on the other sides.

CUES - Proud Chest
- Squeeze Abs
- Exhale on the Punch

Torso Twist

MoMo[Muscle] Ab Burner

Full Body Ab Builder

I’m not at a gym so I subbed the abductor for supine curls 💪🏽💪🏽💪🏽

Naima

Explosive Full Body

I don't wanna admit it but I gave up at the end. My arms are definitely feeling it though.

Wendy

Louis

This one is tough. So much blood flow to the arms, those last few sets were a struggle to finish. I really liked this one.

Haley Sue Robinson

Arm Juicer

Simone

Hell yes! New prs today! That's what I'm talking about! Let's get it!

Felix

Upper Mix

Sarah

Nasha

Standard, Brutal Leg Day

Diana

Arm Veins 😈

Casey Reed

T-Bar Station

Jess

Ashley

Vascular Shoulders

Good workout to use to get your heart rate up!

Courtney Schrade

Monday Legs 🤌🏼

First arm workout for a while and it was a perfect one to get back into a routine

Julia

Salsa

Arm Annihilator

Billy Stubblebine

Okkkk Back Day

My chest and shoulders are trembling after this 🔥

Sofia

Izzy  Rivera

Oh that’s a burner! I really like how this targets the upper chest.

Juicy Chesties

Get Sore Legs

Aria

Rarielle

Arm Demolition

Chest Push

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

Marina

Arm Smash

Sadie

Full Body Pull 💪🏼

Upper Focus

Effective Leg Day 🥵

Your workouts always make me feel PUMPED 💪💪💪

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 ⚡️

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 ⚡️

Upside Down Dorito

Chest Werk 💪🏼

Melody

Yana

Walking down the stairs after this is wild

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 😂

Alex

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.

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 😁😁

I feel so good! Hell yes! Get it! Great start to a Friday!

Full Body Ab Builder

Community

More workouts from Morgan Olson