Name: Playbook - Morgan Olson - Func-tional Back Day 🦾
Uploaded: 2023-06-06T20:04:19.256Z
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 🦾

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Back Attack 💀

This might be a new favorite for chest! 🔥

Sierra

Dang, those lateral raises really humbled my ass. Amazing workout! Thanks, Momo 😎🤙🏽

Breen

Chest days like these are my absolute favorite!

Chest Sesh

Woooh! Those lunges were incredible! This has got to be one of my favorite leg days yet. Short and sweet and sweaty!

Ayla

Locked in Loaded Legs

Damn that full body but I like it!🔥💪🏻

Louis

Kallie 

Full Body Complex ☕️

Jennifer Ginyard 

The Lat burn today hit real hard 💪🏼

Hamma Back Day 🔨

Marina

Melody

Juicy Chest Day 🥵

Angelika

Briana

Wow I hate leg day and I loved this work out ! 🔥

Gabs

Massive Leg Pump 💪🏼

Abri Cancelli

Swan

Camille

Big Daddy Arm Pump 😈

Annamaria

Shredded back is an understatement after this one🔥

Charly Barnett

Insane Back Day 🤯

Sussn

Those pushups had to become to F cuz damn 🫠

Salsa

Pumped Up Chest

Julia

😮‍💨 had me feeling weak after. 😂

Now that's a good burn! Haven't even left the gym yet and I'm already walking funny!

Quick But Taxing Leg Day

Sarah

Nicole

Full Body 💅🏼

Ivana

Arm Shredz ⚡️

Great! Love the conditioning at the end!!!

High demand was right 🥵🥵 but I loved it!!

High Demand Back Day

Sophia

Again with the Bulgarian into Hinges, MoMo?! 💀

Deb Livingston

New Full Body [Leg Focus]

I was not feeling this today but I pushed past and feel great after finishing 😁

Rarielle

Arm Mass Builder ⚡️

I added an AMRAP instead of the heavy bag. This one had me feeling 🔥🔥🔥

Harleen

Pull Day

YES!!! Love the cable shoulder movements.

Didn’t feel challenging enough. I want some HITT or some good cardio too

Big Chest + Shoulders Day

Add a little cardio. But those supersets 🔥🔥🔥

Fightin’ Leg Day 🥊

Wicked Arm Pump 💀

Killer 😤 Pendlay rows got my back feelin 🔥

Back by Popular Demand 👊🏼

Absolutely Smashin’ Chest Werk

Such a good session! I definitely won’t be able to walk tomorrow.

Rebuilding Trunk + Legs

April

Rebecca

Sore Arm Day

Push-ups are hard on the hands but the rest of me is happy.

Super Pump Chest Day 😈

I have to do this one again bc today was one of those days where you do like 20 mins and go nope and & leave 😂

Chelsea

Super Scapula Back Day 🥵

Naomi

Great mix of movements. I know it says kg, but I entered weight as if it was lbs, opps! 
Love that the app keeps record of rep count and weight.

Zeus Leg Work II

High Volume Massive Arm Builder ⚡️

Loved this one! TRX warmup was a nice change up!

Kelly Backes

Yeoooooo I freaking loved this back workout 🏋️‍♀️ 🔥🔥🔥💪🏼💪🏼💪🏼✨✨

Hercules Back Day 🗡️

Chest and Shoulders 💪🏼

Zeus Leg Work

Marcelita

Arms + 6-Pack Builder

Juiced Up Back🧃

Jess

But a new PR 5 reps of 80lb dumbbells 🥳🙌🏼💪🏼

Push Power 😈

Shania

Legs Get Better 😎

Arms + Ab Pump

Chest Attack 🏛️

Pendlay Back Day 😈

That was the best leg workout so far for me 🔥

Legs Get It 😎

Vascular Arm Situation

Beefy Back 🧱

Chest Squeeze 🍋

Nasha

This felt amazing! Definitely one of my favs of all time!

Alex

Arms + Abs Shred

Did I almost throw up after using the ski erg maybe...

Lois McGuthrie

Back Smack

Great chest pump and loved ending with abs💪🏽🔥

Stephanie

Chest Express

Bria

Nikki

Back to The Feed 🥵

Kathryn

So pumped it hurts to reach up and take my earbuds out.

jeanette

First time tried a workout from you, finally 😂
Pretty nice sweating lol 
Looking forward for some arm & abs muscle cramp tomorrow hihi 🥳

Manu

Arms and Abs Summer Ready🏝

Mena

Makala

AMRAP Legs 😈

Megan Rose

Arm Demolition 💣 2.0

Caught myself going through the motions this morning, reset my brain and focused on mind muscle activation in the chest. Felt sooo much better!!

Push Pump

Insane Back Power

Damn!!! Proud I even finished that one 🥵☠️

Little extra credit during the Masc Makeover Challenge! Who doesn’t like 2 leg days a week 🤷🏼

Mannnnn, that really got me out of my plateau in leg day! Thank you! I was skeptical about the frog pumps but whew! 🤙🏼💪🏼

Change Up Leg Day 🧃

Averi Peterson

Arm Demolition 💣

Back feels great and incorporating more full body helps keep everything fresh!

I go to a small gym so had to do alternatives for some of the workouts, if there are better alts that could be suggested incase equipment isn't free that'd be dope :) otherwise very cool ty!

Ksenia

Full Body Mix [Pull Focus]

Lots of modifications since I work out at home, but ended with a good sweat!

Naima

Bulletproof Chest 😈

Marley

3x10 Leg Day 🥵

🔥🔥💪🏼💪🏼 awesome arm pump

Your workouts are hard but awesome!  I am getting stronger everyday. Thank you!

Gassed Arm Day

Alright, this workout was the bees knees.

Legendary Back Day

After a week off, this was everything I needed!

Curls and Abs for DAYS! Abs and arms are on fire! 💪🏻🔥

August

Lashea Charleville

Rosalba

taya

Avery

Kayla

2nd Workout of the Year 🥈

Steph

That was harder than I thought it would be. Especially those Bulgarian splits oyeeee

Func-tional Back Day 🦾

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