Name: Playbook - Morgan Olson - Full Body Fun…
Uploaded: 2024-01-21T02:10:11.926Z
Duration: 60 min
Description: Full Body Fun…

Great for warm ups! I’m just getting started 😀

Britt

Annamaria

Loved this one! Great full body killer. Woof.

Nicole

Only had time for half, but boy it did the job 🥵

Harley

LOVE this workout. Perfect mix of strength, stability work + cardio #LetsGetIt

GOAL
Pump those legs with a compound move

DETAILS
1. Feet under hips
2. Show that chest off with your chest up and ribs tucked
3. Knees slightly out. 
4. Squat with weight in heels. Feels like a mix between a deadlift and squat
5. Lower until weights touch the ground if you have big enough plates. If not, go mid shin. 

Pro tip: Don't stand up fully at the top so you keep constant tension on your quad.

CUES
- Up, Down
- Breathe
- Knees Push Slightly Out
- Weight on Heels
- Flat Back

Trap Bar Deadlift

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

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

Beefy work

GOAL
Shoulder stability + builder 

DETAILS 
1. Sit, shoulders back, proud chest. 
2. Elbows slightly in front of body, squeeze shoulder blades.
3. Press up. 
4. SLOW the way down. Control and make a 90 degree angle. 
5. Press again. 

Pro-tip: keep forearms vertical. 

CUES
- Proud Chest
- Look Up
- Slow + Controlled

Dumbbell Shoulder Press

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

Stacked Upper

Add a kettlebell to the pistol squat if you want more of a challenge. 

If the pistol is too complex, try using a trx machine to complete it. Or swap for goblet squats.

GOAL 
Cardio? Yes. Hip balancing? Yes. Intense face maker? Yes. 

DETAILS
1. Grab a box that allows for you to control this movement. Aiming for a height where your hip and knees are parallel. 
2. Begin on one leg. Straighten the other one. 
3. Find balance. 
4. Sit hip back into a single squat. 
5. Move slow and controlled. Use arms to balance. 
6. Lower softly to box. 
7. Sit for a moment. Get the chest upright. 
8. Drive from your leg to stand. 
9. Repeat. Reps are per side. 

Note: use a trx or higher box if needed. 

CUES 
- Knee Slightly Out
- Hips Back
- Balance

Pistol Squat to Box

GOAL
Power + speed 

DETAILS
1. Stand a few inches in front of the box
2. Slightly bend knees and push out slightly. 
3. Swing arms behind you. 
4. Throw arms up to propel the jump. 
5. Extend hips and knees to accelerate out the bottom. 
6. Land softly on box. 
7. Aim to throw all your momentum up and forward, not down on the box. 
8. Step down, alternating sides. 

CUES
- Throw Arms Up
- Soft Landing
- Exhale

Box jumps

WERK (don’t skip it)

GOAL
Side booty baby 

DETAILS
1. I start sitting back on the chair, then sitting upright, then leaning forward.
2. It’s almost a sort of dropset. 
3. Squeeze from side butt. 

CUES
- Squeeze from Butt
- Tall Chest

Abduction Machine

GOAL
Inner thighs to squeeze watermelons (and pelvic health)

DETAILS
1. Sitting in an upright position with your back against the pad 
2. Pull your legs together as you squeeze the pads inward
3. Once the pads touch, slowly return to starting position

CUES
- Squeeze Slow + Control 
- Don’t Pull a Groin

Adductor machine

Pelvic Accessories

Full Body Fun…

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 ✅🙌🏻

yangBAE

Tracey

Ever Stokes

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 🔥

Émilie Véronneau

Full Body Metcon

More full body workouts = higher blood pump!

sled push↔️ski erg❤️‍🔥🙌🏻

Full Body Strength 😝

Bunny 🐰❤️

#tgif very much needed to boost my mood today ❤️‍🔥

Laura

Full Body Destroyer 💣

Nasha

Judith

Full Body Pump

Loved this workout my whole body was on fire 🔥 🔥🔥🔥😜

Hailey

Full Body Metcon 🙌

Great, especially when your on a time crunch!

Did someone say... Fullbody Conditioning? 🔥

#4 morning wod 
grateful4 pulling dat off what a greatt start of the dayyyyy✌🏻

Erin Tompkins

Full Body Strength and Conditioning! 💣

Lisa

Aoife

Full Body Madness 👹

That was hard!! Lol. Nice full-body a** kicker 😜

Katherine

Full Body Strength ❤️‍🔥

This was a great workout as an add-on day to the #mascmakeover challenge.

Full Body Fryer! 😈

It had me sweating from beginning to end. Great workout. I feel amazing

Melina

Full Body Strength 🏋️‍♀️

Probably the hardest workout for me thus far. Holy. Shit.

Linny

Pain, pain, pain. A reminder that I am alive. Love it!

Gigi Niz

Full Body Strength and Conditioning! 🥇

Lois McGuthrie

Full Body Strength

Maurice

Full Body “Fun”! 🙌

BEATRIZ

Full Body Strength 🤯

Oofff great + day to the #mascmakeover challenge! Feeling good!!

15‘ jump rope🌻
happy lunar new year🐇🐇🐇

Did some extra butt work on top of this!!!!  Ouch! 👍🏻

Kathryn

Full Body Accessory Work

Really enjoyed the use of kettlebell movements here! Love functional movement >>

Haley

Jesus that little workout kicked my ass ☠️

Full Body Friday

First time I can hold and steadily decline on the chin up. Baby steps! Still struggle getting up but improving!

Angie

7mo in the program & i finally did my first EVER pull up 😭 i feel so strong. I could fly to cali & kiss u rn no homo

Full Body Lift 💅🏼

Shelby

First one. 💪 Kicked my butt. Substituted the sled push by using an unplugged treadmill. Let’s go.

Full body Madness

Needed a chill workout today 😌😌 hit the spot 🤙🏽

Salsa

Full Body Reset

Full Body Madness 😜

So you took note of every exercise I hate and you made it into a work out routine, that's cool 🥵

Michelle

Sarah Greene

Vesper

Full Body Push

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

Getting the hang of those Turkish get-ups 🦾

That an slice session…killer. Good workout with some strength training and mobility/stability work.

Full Body Fire

Cardio heavy - burned them calories today! 🔥 ☠️

Full Body Conditioning

Got the sweat dripping. Actually a really great workout!!

Great full body! I feel great after that one

Julia

APPLE

Power-Full Body

Hit a PR on trap deadlift and hit a higher box jump… successful Sunday 🫶🏻

Kallie 

Even on vacation I can't skip my full body Momo

Carmeal

Carolina

Breinne

Raquel

I loved this full body workout, the ab burner at the end had me swearing up a storm!

Full Body Fun…

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