Name: Playbook - Morgan Olson - Full Body Light Pump 🔥
Uploaded: 2024-01-21T02:10:11.528Z
Duration: 45 min
Description: Full Body Light Pump 🔥

Angela

Tyra

Rarielle

Dorothea

Lindsay

Sarah

yangBAE

Nicole

Krist

Rosalba

Kicked our ass after 2 weeks of not being consistent but thankful for this, thank you!

Jamee

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

DETAILS
1. Stand 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

Standing 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 Light Pump 🔥

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 🫡

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

Kari

Full Body Destruction ⚠️

#tuesdaymorning let’s get it done ✅🙌🏻

Tracey

Ever Stokes

Full Body Strength And Conditioning 😎

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 🤙🏽

Annamaria

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

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

Britt

Full Body Fun…

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 Light Pump 🔥

Community

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