Name: Playbook - Morgan Olson - Full Body Shred + Accessory Work
Uploaded: 2024-01-21T02:10:11.459Z
Duration: 45 min
Description: Full Body Shred + Accessory Work

Workout #2! Love the arm burn. Still working on a pull-up.

Emily

I wanted to slooowly crawl back into myself when I got to the air dyne 🤣

Alex

Wow. I hated most of that but I’m really glad I did it 🖤⛓️

Steph

Shawna Black

Kelly

Anna Crabtree

That 8 minute AMRAP really gets the blood pumping 🥵

Sora

Michelle

Great workout if you’re coming back from a longer break! I moved house recently, wanted and get back to lifting, and wanted something full body that got the blood moving. This delivers.

Sarah

Dang girl you got my heart racing in all the right ways 😆

Salsa

Nicole

Do assisted chin ups if needed. Aiming for 5-12 reps.  If you don’t have a pull up bar, do bent over rows with 5-15lbs for 20 reps. 

Push ups aim for 10-20 reps but always go to failure.

GOAL
Just in case you are hanging from the edge of a cliff and have to heave your cute lil ass up #MissionImpossibleScene1 #Biceps

DETAILS
1. Begin the rep by activating your scapula and raising sternum towards ceiling. That is the start position.
2. Squeeze from biceps to raise.
3. Keep your sternum raised up to the ceiling.
4. Control the negative and repeat.

Pro-Tip: Your lower body can be strict and pointed or you can cross your legs. Play around with it and see what's comfortable. 

CUES
- Squeeze Your Biceps 
- Chest is Pointing Up Towards the Bar

Chin Up

GOAL
Build up your pressing strength through proper positioning and high volume

DETAILS
1. Set hands right outside of shoulders on the dumbbell rack, couch or bench. 
2. Get in a tight plank position. No sagging your stomach or arching your lower back excessively.
2. Feet together, butt squeezed, ribs tucked and as you descend down into the push up squeeze your shoulder blades back. 
3. At the top of the rep, push away with your shoulder blades to get more movement in your serratus/scapula. 

Pro-Tip: #1 mistake is your elbow position. If your elbows track out, that's a no no. If you lose the Right Triangle in your elbow that's a no no. 

If that happens, it's because you're pressing "too high." Step closer to the bar or bench and touch the bar to below your sports bra with the elbows close to your rib cage. 

CUES
- Plank Position
- Squeeze the Shoulder Blades Back
- Right Triangle
- Bar/Bench Below Nips

Incline Push Ups

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

Photoshoot Fresh Deplete Circuit

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
Cardio life, aim for a soft landing. Swap for 1 regular squats with 5 high knees jumping is too much impact per rep. 

DETAILS
1. In squat position, squat with driving the knees out. 
2. Accelerate out of the bottom right of the squat and jump. 
3. Extend knees fully. Squeeze your butt. 
4. Land softly. 
5. Repeat. 

CUES
- Tall Jump
- Soft Landing
- Exhale on Jump

Jumping Squats

GOAL
Leg burner and calorie burner 

DETAILS
1. Turf, plate & push. 
2. Hips down and dig with your feet. 
3. Swap for sled push if you don’t have this or another conditioning piece such as 10 min boxing, row, or sprint intervals. 

CUES
- Hips Down
- Dig

Plate Push

Plate Push and jump squat

Try to get as many rounds as possible in 8 mins with these two workouts. 

1: Air Dyne 15 cals 
2: KB swings 15 reps

GOAL
Calorie burner
 
DETAILS 
1. Push and pull with your shoulder blades. 
2. Brace your abs and push max effort.

CUES
- Welcome Death

Air Dyne

GOAL
Build invaluable power, conditioning and hip strength 

1. Hip-width stance, begin with kettlebell in hands. 
2. Begin by pushing the hips back and start the upward swing by aggressively squeezeing your butt.
3. Stabilize the line of swing and aim for shoulder height.
4. Keep the arms slightly relaxed and let bell swing down, keeping the weight as close to your groin as possible.
5. Hinge the chest forward and repeat movement. 
6. Hips descend back and down, but above the knees

CUES
- Flat Back
- Brace Abs 
- Proud Chest

Kettlebell Swing

AMRAP ( As Many Round As Possible) 8 mins

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

GOAL
We’re thickening the density of your abdominal wall for a proper 6-pack. My favorite exercise for abs, ever. 

DETAILS
1. Use a close grip attachment and pick a challenging weight. 
2. Get on your hands and knees and walk back about 6 feet from the machine. 
3. Squeeze your elbows around your head. 
4. Hover over the space ahead of you. 
5. Begin by crunching the belly button into the spine. 
6. Find your balance and isolate the ab crunch. 
7. Avoid pushing the hips back towards your feet as you crunch. 

CUES 
- Hollow Rock
- Hover

Cable Crunch

Superset

Full Body Shred + Accessory Work

Jamie4030!

Sorry, pushed wrong button and can't undo it for some reason...

Charlie

Omg my first attempt at the Turkish getup was actually hilarious. 🤦‍♀️🤣
I'll work on that. 👩‍🎓😇

Rach

Swole Arms

Ernessa

Jess

Fat Burner HIIT Mix Up 🔥

ROMI

I can’t feel them but my calves could cut diamonds. The note to point your toes on the leg curls was clutch to hit the hamstrings.

Full Body Shred + Accessory Work

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