Name: Playbook - Morgan Olson - Full Body Light Pump 🔥
Uploaded: 2022-11-02T21:49:19.333Z
Duration: 45 min
Description: Full Body Light Pump 🔥

Nicole

An awesome birthday pump to ring in the last year of my 20’s 🥳

Sarah

Sophia

These are pretty quick reps with light weight. Go for a pump.

GOAL 
Upper back demolition without any lower back stress

DETAILS
1. On the edge of a bench or couch, have dumbbells in each hand.
2. Scoot to the edge of the seat, lower chest towards knees, let weight rest underneath knees.
3. Slightly retract your shoulder blades. Begin the rep by squeezing back with your shoulder blades.
4. Squeeze the elbows back towards your belly button and pull your chest up to nearly upright.
5. Stop once your elbow is bent at 90 degrees and at your ribs, then slowly lower the dumbbell back.
6. Try to squeeze your shoulder blades at the top of each row.

CUES - Proud Chest
- Elbows to Belly Button 
- Initiate with Shoulder Blades

Seated Bent Over Rows

GOAL
You're only as good as your weakest arm. Unilateral pressing to develop strong pecs, shoulders, and triceps 

DETAILS
1. Start sitting upright on a bench. Dumbbell on each knee with a 90 degree elbow.
2. Use your knee to hike the weights up to your chest height as you lay back on the bench. 
3. Immediately press out of the first rep, that may be the trickiest part.
4. Elbows are 45 degrees angle your body and you got that right triangle in yo elbow. 
5. Control the weight as it descends. Lower elbows to parallel or just below for happy shoulders and strength building.
6. As you're pressing up, squeeze the chest.  
7. Wrist is directly over elbow. And wrist is neutral. 

CUES
- Heels Grounded
- Elbows Just to Parallel
- Shoulder Blades Back and Down
- Wrists Neutral

Dumbbell Bench Press

GOAL
Leg and ab killer 
 1. Hold a dumbbell at chest height, 1-2' away from your body.
1. Stand tall, shoulders relaxed and contract your abdominals.
2. To down, bend your knees and let your hips follow, maintaining even pressure throughout your foot.
3. Maintain a tall posture the entire time.
4. To stand, think about pressing the floor away.

CUES
- Flat Back 
- Reach Hips Back
- Brace Abs 
- Proud Chest

Goblet Squat

Photoshoot Fresh Deplete Circuit 2

GOAL
Lower back, ab and hamstring dominator 

DETAILS
1. Stand with your feet shoulder width apart.
2. Holding two dumbbells by your sides, bend at the hips, keeping your knees soft and feet planted on the floor.
3. With arms straight, reach toward the space between your feet as far as you feel comfortable without rounding through your lower back or losing the feeling of having your feet planted into the floor.
4. To stand, press the floor away.

CUES
- Flat Back 
- Reach Hips Back
- Brace Abs

Dumbbell Stiff Leg Deadlifts

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
Pre-pump your external rotators to strengthen your hips and knees 

DETAILS
1. Place a band slightly above your knees, standing tall and starting with your feet about hip width.
2. On your toes, push your knees out and lower down about 2 inches.
3. Chest is up and step to the side. 
4. Do about 20 steps one direction, then 20 the other. 
5. Do not lean, or step so far that your knee falls inward and maintain tension through the band the entire time.

CUES
- Squeeze from Glutes
- Knees Out
- Stay 2 Inches Bent

Lateral Band Walk

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

Superset

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 Light Pump 🔥

This was probably my favorite arm day! Perfect pump in a short time.

Mads

I see what you did there…30 sec rests!! 😳🥵

Fetch

Got fried in a great time frame! ❤️❤️

Amber Lawrence

Swole Arms

Anna Crabtree

That 8 minute AMRAP really gets the blood pumping 🥵

Michelle

Full Body Shred + Accessory Work

Loved this full body work out. My abs needed an ass kicking 💥

Meranda

Fat Burner HIIT Mix Up 🔥

I’ll probably need to avoid stairs tomorrow…

Zwei

My Buns and legs feel nicely tight. Workout was the perfect amount of challenge for me and left me with sealegs leaving the gym 😂. Ready for the next!

KATIE

Legs Pumper

Perfect mix of challenge and time conscious

Love this one. Tears you up, in a good, quick way 😜

Push Day 💪🏼

Deload Back Day

Shannon

Erin Tompkins

Jess Lynch

Deload Arms + Abs

taylor

Shakey Leg Day

I meant a 5 star so I apologize. My hand taped it and it wouldn’t let me go back

Karlisha

Chest Shredder

That one hurt a bit but made it through. Getting stronger in the back. Thanks Mo!

Jess

Bulletproof Back

Ever

Deload Push

Quick but intense. Pushed myself to bigger limits. Never had air squats hurt so bad - after I already killed my quads lol.

Sara

Salsa

Deload Legs

A perfect workout if you’re trying to get one in before jetting out to a meeting.

This does the job on a short schedule! Keeping this one for a rainy day 💪🏽🔥

Toni El Bey 

naomi

Chasity

My first work out after having a few weeks off with COVID. Feels great to be back at the gym!

Full Body Light Pump 🔥

Community

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