Name: Playbook - Morgan Olson - Func-tional Back Day 🦾
Uploaded: 2026-06-04T14:17:23.834Z
Duration: 60 min
Description: Func-tional Back Day 🦾

A little full body action before flight time ✈️

Mads

Anna

Fan-freaking-tastic! I feel great! Def feel that more in my lower back and I can't believe you actually got me to run.... I don't run lol. Thank you!

Felix

Challenging workout! If running 12 min is too challenging, swap for incline walk: 2-3 mph at 8 incline.

Swap chin ups for 8 assisted chin ups if needed. 

8 reps of rotational row each side: go heavy. Aiming for failure at rep 7/8.

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
Lat squeeze with thoracic rotation 

DETAILS
1. Set a cable to a low setting. 
2. Get an athletic stance, opposite foot ahead of the arm rowing. 
3. Full stretch forward then dig the elbow down towards your hip. 
4. Repeat and rotate the shoulder blades as you row. 

CUES
- Pinch Armpit
- Pull to Belly Button
- Right Triangle

Rotational Cable Row

12 Min AMRAP

DETAILS
Overload your pulling movement and have a more upright chest aka more glutes without back pain

DETAILS
1. Set up safety bar on the squat rack to where the barbell rests just below the knees. 
2. If needed, stand on plates to get the proper height.
3. Feet under hips. 
4. Flat back, brace abs and drive up with your legs.
5. Squeeze your glutes at the top and shoulders retracted.

CUES 
- Flat Back
- Shoulder Blade Retraction & Depression 
- Proud Chest
- Brace Abs

Rack Pull

GOAL 
Sculpted upper back 
 DETAILS  1. To begin, lie down on an incline bench with the chest and stomach pressing against the incline. Have the dumbbells in each hand with the palms facing each other (neutral grip).
2. Extend the arms in front of you so that they are perpendicular to the angle of the bench. The legs should be stationary while applying pressure with the ball of your toes. This is the starting position.
3. Maintaining the slight bend of the elbows, move the weights out and away from each other (to the side) in an arc motion while exhaling. Tip: Try to squeeze your shoulder blades together to get the best results from this exercise.
4. The arms should be elevated until they are parallel to the floor.
5. Feel the contraction and slowly lower the weights back down to the starting position while inhaling.

CUES
- Retract & Depress Shoulder Blades

Seated Dumbbell Rear Delt Flys

Rack Pull and Rear Delt seated flys

GOAL
Thicker back for better posture and a better life

DETAILS 
1. Stiffen up your hamstrings and slightly bend your knees. 
2. Stiffen up your back and get a proud chest. 
3. Try to angle the sternum up towards the ceiling. 
4. Begin by squeezing your shoulder blades together.
5. Finish by pulling the elbows towards the belly button. 
6. Squeeze hard at the peak. Then slowly come back to start. 
7. Keep lower back arched the whole time. 

CUES
- Proud Chest
- Right Triangle 
- Depress & Retract Shoulder Blades

Close Grip Cable Row

GOAL
Calorie burner 

DETAILS
1. Either run on a hill, outside or on the treadmill.
2. Work on figure 4 form.
3. 90-degree bend in elbows.
4. Land on the balls of your feet. 
5. Avoid heel striking.

CUES
- Hand Goes from Face Cheek to Butt Cheek
- Pull the Heel to Butt
- Hamstring Curl Not Quad Extension

Run 6 mph

Func-tional Back Day 🦾

Kallie

Another One [Arms + Abs]

Regina

Back Blitz

Upper Frame [Shoulders]

The Leg Day You Didn’t See Coming

Shelley

Arm Day from IG

Asher 

Deb Livingston

Work Shoulders

3D-Back

Mina

Marina

Sore n Simple Legs 🥵

Arm Slayer 🗡️

massive pump. increased weight on multiple exercises and found a new base. love seeing progress.

Zander

Back + Biceps [BUILD]

did back squats instead and paired it with a 1.5 mile run for abs and calves/ankles.

Leg Engagement

I’d love some shorter workouts on the fighter feed. I find they always take me longer than the estimated time and finding it hard to fit the whole workout in amongst full time work, looking after dogs etc.

Arms [Situation]

Salsa

Squeeze Ur Blades

Melody

6-Pack + Shoulders

Marta

Testosterone Booster Legs

Make it a Habit [Arm Day]

That was a ton of fun and an EPIC workout!!

Mandy

Scapular Execution [Back + Down]

I skipped stuff cuz I’m full of cheesecake

Shay

Chest + Abs [New Warm Up…]

Nice and short. My fave exercise for calves too

Eleonore

Alex

Leg [Glute Vibes]

Biceps + Lower Abs

That was AMAZING! It was a ton of fun and my back is dead!

Dead Stop [Back]

love seeing a chest pump, so euphoric. the cable crunches were insane

Heavy n Pressed Chest

Motivation was at an all time low this am, but discipline prevailed. 💪🏼

Glute/Back/Abs [Legs]

Dumbbell 💀 crushers Gabe me a run for my tris

Arms [the look day]

love - had limited time today to get through it but did as much as time allowed. so good.

Steel-Plated Chest

Eléna

Simply Back Day

did not wanna workout today, but glad i did!

Nikki

Leg [Quad Vibes]

Back Widen Squeeze yo SHIT

the ab section was beautiful - loved it. this whole workout was deep asF. burnville.

A-Typical Chest Day

what the… BRUH I AM WEAK. bout crawled out the gym. this was so good. so hard.

Leg [Base Vibes]

New fave - such a good arm pump 💪🏼🔥

Arm Day: Pump & Destroy

excellent - workout felt powerful. finished up with 10 min on stair master.

This was tough but huge power 🔥🔥🔥🔥

Valeria

Loved the variation in this - and the ab work for summer prep 😏🔥

Chest Cheat Code 🔥

Loadout: Lower Body

My back definitely looks and feels the best!

Louis

Double XX Back

shoulders and arms are dead in the best way

Still crushing it, added an incline walk to the end for fun.

Ruby

Ground Zero [Legs]

Natalia

Emerson

Arms [From IG]

X-Rated Back

These new workouts have been 🔥🔥🔥

Proud [Chest] + V-Lines

Added a bug set of abs to the end and 16 min incline treadmill. I plan on not being able to walk tomorrow.

You outdid yourself with this one. So much fun and just what I needed for my tight hips.

[Activation] Leg Day

This heartache really took its toll time to get back it 💪🏽

Love when I take time for an intentional workout and this one was perfect!

Not bad for a post break up work out 🧰 is ⛽⛽⛽

Shoulder from IG

I don't think she is watching anymore but back day best day

She’s Watching Back Day 🥵

Momo… split and hinge? 🔥😭 loved and hated it deeply and absolutely needed this beasty workout.

Func-tional Back Day 🦾

Community

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