Name: Playbook - Morgan Olson - Full Body Accessory Work
Uploaded: 2024-01-21T02:10:11.908Z
Duration: 50 min
Description: Full Body Accessory Work

Outdoor run15’#3rdofoctfeelingood❤️‍🔥#fbactivation🙌🏻

yangBAE

Angie

Getting the hang of those Turkish get-ups 🦾

Nicole

Ever Stokes

Daisha

Katherine

Annamaria

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

Dumbbell Turkish Get Up

GOAL 
Posture, forearms, core and traps of a tank

1. Holding onto a dumbbell or kettlebell in each hand, stand tall and keep a forward gaze as you walk forward maintaining good posture.
2. Keep the dumbbells or kettlebells 1-2" away from your body.
3. Start to walk forward, while maintaining perfect balance and stability.
4. Avoid rocking side to side. 

CUES
- Proud Chest
- Minimize Rocking

Farmers Carry

GOAL
Ab ripper X 

DETAILS 
1. Pulley is set to shoulder height. 
2. When arms extended, the handle should be in line with the cable. 
3. Begin by bracing your core. 
4. Squeeze glutes. 
5. Rotate from side to center. 
6. Move from core to initiate movement. 

Reps are per side. 

CUES
- Don’t Shrug
- Proud Chest
- Brace Abs

Cable Torso Rotation

Core + Forearm Work

Do assisted chin ups if needed. Aiming for 5-12 reps.  If you don’t have a pull up bar, do bent over rows with 5-15lbs for 20 reps. 

Push ups aim for 10-20 reps but always go to failure.

GOAL
Thicken that back and improve that posture

DETAILS
1. Holding a TRX strap in each hand, lean back and maintain tension through the strap.
2. Squeeze your butt and begin the movement by squeezing your shoulder blades back.
3. Pull your body toward the handles, bending at the shoulder and elbow until your elbows are bent at 90 degrees and your upper arm is aligned with your ribs.
4. Slowly lower your body back down while keeping your feet in place the entire time.

CUES
- Proud Chest
- Right Triangle
- Initiate From Shoulder Blades

TRX Row

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
A good squat comes from flexible ankles/hips, a strong ass, and a developed core #FoundationalShit

DETAILS

1. Feet under your hips, toes slightly turned out according to your ankle flexibility, and reach your hands forward for balance. 
2. Begin by simultaneously reaching your hips back and bending the knees.
3. As you descend, spread the Earth with your feet aka push those knees out. 
4. When the hips go just below the knees, you can stand up. If you look like a rounded goblin, you gotta stretch mo.
5. Ascend and squeeze that ass at the top of a rep for ultimate booty building.
6. Exhale on the way up

CUES

-Chest up
- Shoulder Blades Pinned
-Knees Push Out
-Weight in Heels

Air Squat

Deplete Circuit

GOAL
Anti-cankle life - I got thick ankles so I need to do extra. 

DETAILS
1. Sit tall with appropriate weight.
2. Hang heels on edge of platform. 
3. Begin by fully stretching the heel down.
4. Pause. Squeeze calves up to raise on tippy toes. 
5. Slowly lower to full stretch. Repeat. 
6. Do pulse reps to hit failure. 

CUES
- Full Stretch
- Exhale on Up

Seated Calf Raise

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

Full Body Accessory Work

Kat Rosario

Mads

Wooh! Going in vacation and needed something to work a little bit of everything, this was killer! Sweating like a mad man!

Sierra

Full Body Metcon 🏋️‍♀️

Oh my god, best one yet!! Love, love, love!

Jess

Full Body Madness 🫡

Angela

Elevated heart rate for over 45min makes my heart happy!

Kari

Full Body Destruction ⚠️

#tuesdaymorning let’s get it done ✅🙌🏻

Tracey

Full Body Strength And Conditioning 😎

Tyra

Rarielle

Full Body Light Pump 🔥

Kris

M usin dead all,deadmill for sled push,m grateful for get wod✅@home#weekendvibes 🔥

Full Body Accessory Work

Community

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