Name: Playbook - Morgan Olson - Full Body Madness 😜
Uploaded: 2024-01-21T02:10:11.884Z
Duration: 80 min
Description: Full Body Madness 😜

Bunny 🐰❤️

yangBAE

First day back and this workout was hard but just what i needed. I didnt have a sled so i did weighted walking lunges 💙🤙🏽

18Islena01

Michelle

I am so out of breath. I haven't worked out since the pandemic hit and man can I feel it, lol.

Kypton

Today was my first day…. And I’m literally dead 😵 but was awesome 😅

Adalyn

Sweaty. Dripping. Mess. 🔥 A fun sweaty mix of cardio and weights. My stamina has improved immensely since the beginning of this challenge.

August

KALIN

Shay

Ilona

Katherine

This was definitely one of my favorites! Thanks

Asher

I can't feel my arms but just what I needed after a long week :)

Nina

This was my first workout with you. The absolute best yet. The workout is great and the app is very easy and helpful. Thank you!

Dora Emonet

Bennett

I love everything about this! You even include substitutes! This program is dope 💪

Julia

I don't know since it was pretty cool and good workouts 
Altough i get some troubles changing the exercices with the video slides during a set and this the timer. Maybe i'm some kind of low learner or maybe finding some more friendly user interface in the future ...

Anyway i'm so glad for all the job you did and so much more for the community side of having some lesbian fit stuff .
You rock 🔥

Marion

Jude (he/him)

Brittany

Ashlee

Joselyne

First time I really broke a sweat in a while

Unique

Right arm prevented me from doing many of the exercises. Pt today.

Gracie

Man, it kicked my ass but I loved it!! Can’t wait for the next workout!

Summer

This was a killer for the first time around, but love the burn

Jessie

Jubel

Grecia

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
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

GOAL
Protect that rotator cuff and test your core strength #AbLife

DETAILS
1. Start in a high plank with your feet slightly wider than hip width apart.
2. Keep your lower back stable as you raise one hand to tap the opposite shoulder.
3. Minimize rocking for ultimate ab work and keep your shoulder blades rounded forward for more rotator cuff gains.
4. Repeat on the opposite side.

CUES
- Protract Shoulders
- Squeeze Butt
- Crunch Abs into Spine

Shoulder Taps

Warm Up

GOAL
Quad, lower back, and core cutter

DETAILS
1. Stand with your feet slightly wider than hip-width apart, holding a pair of light dumbbells down by your sides. Clean the dumbbells up to your shoulders so that one end of each dumbbell rests on top of each shoulder. Balance the dumbbells on your shoulder by holding on to dumbbells with elbows facing forward. This will be your starting position.
2. Keeping your head facing forward, your back straight, and your chest high, squat down by bending your hips back while allowing knees to come forward slightly, keeping your back straight and knees pointed in the same direction as your feet. Descend until your thighs are at parallel, or just past parallel to floor.
3. To return to the starting position, extend your knees and hips until your legs are straight. Repeat for the recommended number of reps.

CUES
- Tall Chest
- Brace Abs
- Knees Out

Double Dumbbell Front Squat

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
You want to load your hip, not execute with momentum - maximal control on this one

DETAILS
1. Set a box to the proper height. When you step your foot on the box, your hips are just below your knee. Setting it too high creates hip shifting and pushing off with the back leg. Don't do that. 
2. Grab dumbbells in each hand. 
3. Place your foot on the box, push knee slightly out, and keep it over ankle. 
4. Begin movement by centering your chest over your knee (balances your center of gravity). 
5. As you drive up through your heel, raise your chest and extend the knee. DON’T push off with your back leg. 
6. Stand tall and return slow and controlled by leaning the chest forward to counterbalance your weight. Chest over knee = ultimate hip loading = booty gains. 
7. On the return, drag your back foot against the box for stability. 

CUES

- Hip Loading
- Drive Through the Heels
- Knee Over Ankle 
- Knee Pushes Out
- Relax the Back Leg

Dumbbell Step Up

Superset

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 
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
Increase hip explosion and shoulder stability for the ultimate athletic physique 

DETAILS
1. Hip-width stance.
2. Grip the center of the dumbbell. 
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. Dumbbell is received at the bottom of an overhead. 
6. Complete at full hip, knee, and arm extension with the dumbbell over the middle of the foot.

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

Dumbbell Snatch

GOAL
The benefits remain endless. Lockout strength, mass on booty, dimple reducer, and awkward eye contact opportunities

DETAILS
1. Lying on your back, put a dumbbell on your hips, and place your hands evenly on either side of the DB.
2.  Bend at the knees, and plant your feet into the floor.
3. Press into the floor with your feet to raise your hips, and squeeze your glutes at the to initiate the movement.
4. Exhale gently to engage your abs, putting less pressure on your lower back.

CUES
- Initiate with Squeeze of Booty
- Drive from Heels
- Knees Over Ankles

Banded Dumbbell Glute Bridge

Goal
Leg drive, power & cardio

Details
1. Add weight plates to a sled. 
2. Begin by digging the feet, keeping the hips in line with shoulders. 
3. Exhale and dig. 
4. Push. 

Cues
- Hips Down
- Core Tight

Substitute: for the plate push or 7 jumping squats and 5 burpees.

Sled push

Full Body Madness 😜

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

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 😝

#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 😜

Nicole

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

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

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

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 Madness 😜

Community

More workouts from Morgan Olson