Name: Playbook - Morgan Olson - W1/D3 Full Body Conditioning With Arm Focus! 🦾
Uploaded: 2024-01-21T02:10:11.442Z
Duration: 80 min
Description: W1/D3 Full Body Conditioning With Arm Focus! 🦾

Dustie

Hoyt

Naïka Champaïgne

I never made this before! This was so much fuuuun

MARIANA

Yessika

Jess

Killer! Arms pumped and heart racing. Good one

Jessica

Faith

yangBAE

Cindy

Without a doubt my favorite workout so far

Olivia

Maritza

Joyce

Anything to replace the air dyne? I do my workouts at home and have most of the equipment to do the gym version except an air dyne machine.

Nicole

Gaby

Annie

Sweatier than the sweatiest sweater. I’m winter.

Sophia

Might be dying, might be evolving 🥵💯

Bennett

That was way more intense than I expected. Still not sure I’m doing clean pulls correctly, but it was fun trying something new.

Ilona

This is definitely pushing me to do my best.

Ashlee

Got a good sweat going for this one. I like all the dynamic movements.

Stephanie

Air dyne 🥵☠️☠️😁😁 great burn coach

Molly

Lola

I’m learning so many new arm workouts, this was very helpful.

Maia

Wow! I’m glad at went at 4am for this workout!🔥

Louis

This one so far has been my favorite definitely feeling sore after this 🔥

Banger 🔥❄️

Amber Lawrence

Fuck yes, that was just tough enough to sweat blood but not so tough I felt like I couldn’t muscle my way through!

First time I’ve sweat sweat in a long time 🥵 it’s the added cardio

Shania

Another killer workout. Thank you, Coach Mo!

Cat 🤙🏾

Fantastic. I'm dripping sweat in places I never thought I would.

Audra

Salsa

Went at my pace. This was hardcore. Good workout.

Bekki

Was good. I’m just super out of cardio shape haha

Bethany

Modified to a sandbag workout because I couldn't get to the gym. Holy hell, that was a good one!

Euan Baker

Christine Fuller

Here’s what I love about Momo’s programming (there are many things I love): whatever your skill level, you can make each every one of these programs work for you. On days I’m feeling like jiggly Jell-o I can scale back. Today I was feeling phenomenal and added weight to really push myself. These programs grow with you.

August

🔥Excellent. Still hating on the burpees. When you wake up one day 51 and obese you’ll see what I mean. It’s not too late. So you ignored your health over the years and gained weight. I’ve been on the 100 lbs journey and let me tell you, if your looking to fire up your training check out the Momomuscle  Program. AFAB fam can feel in the right spot with Coach Morgan.
Only you can make it happen ..❤️

🔥Excellent.. But I still hate those burpees 😭😭😭 oh the price you pay for ignoring your own health over the years. Don’t wake up and be obese and 51!!!
Anyone looking to get back in shape and save your own life needs to step up to the plate. So many AFAB fam fall into the trap when settling down. Check out Momomuscle Program for a reality check. If I can do it anyone can👊

Ever Stokes

Definitely feeling each muscle contracting with this. Was a real mentality challenge too for me, took grit

Ginou Lotus

GOAL
Half the burpee, half the suck #cardiofatburner 

DETAILS GOAL
1. Bend over and reach the hands to the ground.
2. Jump the feet back into a plank position.
3. Return to a standing position with feet under your hips.
4. Jump up and clap overhead. Step in, if jumping is too challenging. 
5. Repeat until sweat turns into blood

Pro-tip: Burpees are extremely mentally challenging. You will hit mind failure before you hit muscle failure, so zone in and kill this shit. 

CUES
- Feet Replace Hands
- Quick Jumpe in
- Breathe with a Rhythm

Half Burpee

GOAL
Stop that quad loading lunge and sit back into the hips for glute work and team no knee pain

DETAILS
1. Stance is wide like a squat. 
2. Initiate the movement by taking a step back. Reach your hips back and lower your chest over your knee. Contacting the back leg through only the ball of the foot, descend until your knee nearly touches the ground. 
3. Lower slow, load the hip and then to stand drive from the front leg, not back. 
4. Do desired reps on one side, then switch. 
 CUES
- Hip Loading
- Chest Over Knee
- Sit Hips Backs

Step Back Lunge

GOAL
Work that ankle stability & cardio even if it feels lame 

DETAILS
1. Start standing. 
2. Jumping both feet out and land on your toes. 
3. Simultaneously open the arms above your head. 
4. Return to original position.
5. Repeat.

CUES
- Soft Landing 
- Quick Feet 
- Exhale

Jumping Jacks

Warm Up

GOAL
Get more power than an NFL linebacker 

DETAILS
1. Perfect deadlift position with hips slightly lower aka stiffen spine, squeeze armpits knees bent hips back and shins parallel.
2. Hands are a little wider than shoulder width - use straps if you have them.
3. Begin the pull by driving the legs into the ground. Keeping the chest and shoulders over the bar.
4. Do not pop the hips up - use the legs.
5. Once you reach the hips, extend the legs and ‘jump and shrug.’
6. Bend arms and keep bar close to bottom.

Pro-Tip: This is highly technical and athletic. Start slow - swap for box jumps if needed.
 CUES
- Hips Sit Back
- Use Legs
- Jump, Shrug & Bend Arms

Clean High Pulls

GOAL
Increase hip explosion and shoulder stability for the ultimate athletic physique 

DETAILS
1. Hip-width stance.
2. Grip the center of the kettlebell. 
3. Grasp the weight and begin to stand and squeeze your glutes to explosively open the hips. 
4. Shoulder shrug, followed by a pull under with the arms, keeping the weight close to the body throughout the movement. 
5. Complete at full hip, knee, and arm extension with the kb over the middle of the foot.

CUES
- Hard Pop with Hips 
- Squeeze Butt 
- Flat Back

Kettlebell Snatch

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

Hammer Curls

Superset

GOAL
There are more modifications to this than there are girls on your phone. There's no "one way" to curl, just some key principles. Get some blood flow to your biceps #CurlsForTheGirls

DETAILS
1. Begin the rep with your dumbbell supine aka palm is facing up towards the ceiling. 
2. Fully stretched out like a kitten in the sun, begin curling one arm by contracting the bicep. 
3. Bring the dumbbell just above elbow height and return to a fully stretched position. Hand can turn in at the bottom if pressure on the elbow is uncomfortable.  

Pro-Tip: Watch that your shoulder doesn't lift the weight. If you start raising your elbows forward and away from your rib cage, that is a sign your shoulder is being a controlling bitch. Instead, isolate that bicep. 

CUES
- Elbows Close to Body
- Don't Front Raise the Weights
- Initiate from Bicep not Shoulder
- Squeeze
- Full Stretch

Dumbbell Supine Curls

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 
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
Power, cardio and technique. It’s like a deadlift with a hip extension and curl #efficient

DETAILS
1. Stand tall with dbs in hand. 
2. Lower in a perfect deadlift by pushing hips back, flat back and lower weights below knees. 
3. Begin by squeezing your butt up, keeping the chest about hips. 
4. Stand tall and extend hips open. 
5. Keep weights close to body and pull up to shoulders. 
6. Release front rack and return to starting position slowly.

CUES
- Flat Back
- Proud Chest
- Quick Turnover

Dumbbell Clean

GOAL
Calorie burner.  Shoot for 60% effort. About 2-2.5 miles! 
 
DETAILS 
1. Push and pull with your shoulder blades. 
2. Brace your abs and push max effort.

CUES
- Welcome Death

Air Dyne

W1/D3 Full Body Conditioning With Arm Focus! 🦾

I began this with the New year (bc it begins on Jan 3rd lol)

Im excited to see how far I can go this year

Daniela

W1/D1 New Year Legs 🎊

Lisaura

Izzy

Straight forward intro and can’t wait to start the challenge!

Gina

W1/D1 Photoshoot Fresh Challenge Intro

Doing this after a weekend where I was wrestling has me dead 💪🏽🥵

Wowza.
I had been months without working my shoulders like this!

I had to cut the cardio at the end, I was already maxed out.

W1/D3 Full Body Conditioning With Arm Focus! 🦾

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