Name: Playbook - Morgan Olson - Juiced Up Back🧃
Uploaded: 2023-11-15T03:31:24.913Z
Duration: 50 min
Description: Juiced Up Back🧃

Salsa

This one really showed me how much I’ve developed in my back this past year

Julia

Anna

These fucking 5 sets ughhh. It’s a mental one today! 💪

Nasha

Stephanie

Naima

Sussn

This was a good one! Feeling the burn for sure! 🔥

Ashley

Rarielle

Nicole

Loved the addition of the landmine wipers! Def becoming a fav exercise.

Mads

Short n sweet today. Focus on go heavy for the chest supported with a healthy squeeze. Squeeze from abs on the landmine wipers.

GOAL 
Build a defined, started upper chest and shoulder to look stronger, more defined with confident posture 

DETAILS
1. Lock in dumbbells overhead on an incline bench. 
2. Be sure to keep full control of the dumbbells at all times. Then breathe out and push the dumbbells up with your chest.
3. Lock your arms at the top, hold for a second, and then start slowly lowering the weight. Tip Ideally, lowering the weights should take about twice as long as raising them.
4. Repeat the movement for the prescribed amount of repetitions.
5. When you are done, place the dumbbells back on your thighs and then on the floor. This is the safest manner to release the dumbbells.

CUES
- Proud Chest 
- Squeeze from Chest

Incline Dumbbell Bench Press

GOAL
The holy grail of rowing. It focuses on scapula retraction and spinal extension #BangForYourBuck

DETAILS

1. With the opposing knee and hand resting on a bench, let the dumbbell fall directly below that boulder shoulder of yours. 
2. Stiffen/extend your spine. Rounding of the spine inhibits proper shoulder blade retraction/depression.
3. Square up your shoulders.
4. Initiate the first inch of the movement by squeezing/depressing your armpit. Think of "crunching" your armpit to your hip. 
4. Pull elbow to hip, think like you're starting a lawnmower like the little badass you are.
4.When pulling, keep the right triangle bend in your elbow. 

Pro-Tip: Dumbbell moves in an arc or "C" shape from below shoulder to front of hip.

CUES
- Initiate with Scapula 
- Chest is Squared Up
- Flat Back

Dumbbell Lat Row

12 Min in Heaven

GOAL
Thicker back for better posture and confidence 

DETAILS 
1. Find this machine. If you don’t have it, do seal rows. 
2. Squeeze back with your shoulder blades.
3. Get your chest proud and depress shoulder blades. 
4. Exhale on the pull. 
5. Release slowly on negative. 
6. Add pauses and pulse reps until failure. 

CUES
- Proud Chest
- Depress & Retract Shoulder Blades

Chest Supported Machine Row

GOAL
Carve those v-lines in babyyy

DETAILS
1. Standing tall, hold the end of a barbell in both hands at chest height, and keep your arms straight.
2. Brace your core as you slowly move your arms to the left or right, toward your hips.

CUES
- Crunch Abs into Spine
- Proud Chest
- Move from Core

Landmine Windshield Wipers

5 Rounds of Fun

GOAL
Wider back for smaller hips and waist

DETAILS
1. Set resistance. The heavier = the easier. 
2. Arms straight and wide grip. 
3. Externally rotate your shoulder. Think of showing your arm pits.
4. Begin by retracting your shoulder blades back and down.
5. Squeeze the elbows out and think of tucking them into your pockets. 
6. With a proud chest reach the top, lower slow. 
7. Repeat. 

CUES
- Show the Armpits
- Shoulder Blade Retraction & Depression
- Proud Chest

Assisted Pull Ups

GOAL
Lower abs, traps, shoulder stability and core

DETAILS
1. Press up and extend arms on a dip bar. 
2. Point toes. 
3. Raise legs by crunching the belly button into abs. 
4. Create a hollow rock position. 
5. Lower slowly. 

CUES
- Hollow Rock
- Crunch Abs
- These Are Hard

Leg Lift on Dip Bars

Back n Abs

GOAL
Wider back for a tighter waist and strong look

DETAILS 
1. You will start by grabbing the wide bar from the top pulley of a pulldown machine and using a wider than shoulder-width pronated (palms down) grip. Step backwards two feet or so.
2. Bend your torso forward at the waist by around 30-degrees with your arms fully extended in front of you and a slight bend at the elbows. If your arms are not fully extended then you need to step a bit more backwards until they are. Once your arms are fully extended and your torso is slightly bent at the waist, tighten the lats and then you are ready to begin.
3. While keeping the arms straight, pull the bar down by contracting the lats until your hands are next to the side of the thighs. Breathe out as you perform this step.
4. While keeping the arms straight, go back to the starting position while breathing in.

CUES
- Proud Chest
- Squeeze Armpits

Rope Straight Arm Pushdown

GOAL
Isolate that elbow for bicep life 

DETAILS
1. Begin the rep with a supine and fully stretched arm. 
2. Elbow should be slightly in front of your hip, putting more stress on the bicep. 
3. Contract your bicep to raise the weight to your elbow. Curl slowly and focus on the squeeze. Relax the shoulder and just squeeze blood into your bicep.
4. Keep your chest proud. 

CUES
- Elbows Push Forward
- Relax the Chest
- Shoulder Blades Pinned Back and Done 
- Squeeze at the Top

EZ Bar Cable Curl

GOAL
Get Egyptian strength glistening through your triceps, abs and shoulders #BadJoke
 DETAILS
1. Get in a plank position, but on your elbows. Place elbows directly under shoulders. 
2. Squeeze your ass and crunch your abs into your spine. 
3. Begin by pressing up to hands. Can lift the hips first to initiate movement.
4. Lower slowly.
5. Note - to make this easier, position elbows in front of shoulders. 

CUES
- Squeeze Butt
- Crunch Abs into Spine
- Lower Slow

Sphinx Push Up

🧃

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 6.0mph [Swap for Incline Walk if Needed]

Juiced Up Back🧃

Great workout unfortunately I couldn't do the spider curls because the benches of my gym are really high and it's uncomfortable. So I just did regular curls.

Wendy

Couldn’t get the best out of the spider curls - it killed me for the last cardio part

Xaris

Marina

Arm Veins 😈

T-Bar Station

Been having some lower back pain so I’ve had to modify some, but I def feel rejuvenated after taking five days off!

Good one. Made me happy in the morning.🫶🏻

Sadie

Vascular Shoulders

Good workout to use to get your heart rate up!

Courtney Schrade

I finished my workout being a little bit too hungry.

Gbrla Prds

Monday Legs 🤌🏼

Elina

Arm Annihilator

Kelly Backes

Hailey

Okkkk Back Day

Melody

Gabrielle

Juicy Chesties

Billy Stubblebine

Legs are never a favourite of mine, but I loved this little session

Get Sore Legs

Aria

Arm Demolition

Chest Push

Who is Sarah and where do their ideas come from?

Definitely feeling it today 🥵 ready for the next one 🥳

Kris

Push Legs

Damn beefy arms club for days!! Pump is so good on this one

Arm Smash

Full Body Pull 💪🏼

Annamaria

Upper Focus

I really really liked it, good workout 🖤

Full Body Ab Builder

Wattsy

Effective Leg Day 🥵

Your workouts always make me feel PUMPED 💪💪💪

Upper Pump Sesh

Love it so much, we’re doing the next leg day after!

Full Body Leg Focus

Loved this workout 💪🏽🏋🏽‍♂️😤💦 mahalo coach 🤙🏽

Tishana

Wasn’t able to get through the whole thing this morning but absolutely loved the bit I got done!

Full Body Pump Master 3000

Diesel Arms 😈

Alyssa

Back [Deadlift Edition]

Okay I really liked that one even though I was intimidated by it before starting

Don’t Sleep Chest Day ⚡️

Ayla

Leg Time

Full Body Fire ⛽️

Push Power

I couldn’t rly confidently do 3 of the exercises. :(

Never done pin squats before. I like that you’re adding new things!

Fuck this one in particular 🤣🤣🤣
🔥🔥🔥🤌💯🥺

Squat Leg Sesh

It’s been a while, but I just love your workouts. They push me like I need to be pushed.

Chris

Arm Mass Builder ⚡️

Felix

Upside Down Dorito

Chest Werk 💪🏼

Yana

Walking down the stairs after this is wild

Izzy  Rivera

Legs Gonna Shake

I got dirty looks throughout this whole session and I’m just gonna tell myself I made all the insecure cis dudes jealous of the INCREDIBLE pump 😂

Alex

High Volume Arm Pump 🥵

Mela

One of my favorite, love the amount of exercises, keep like that 🖤

Big Back Day

Went light and focused on form with my shoulder injury.

Kallie 

Lauren

Push Power 😈

Great. Thanks. The holiday gave you a good headspace for new programs 😎

Natalie Serna

Isolation Leg Pump

Sore Arm Day

Sarah

Great workout, one of my favorite so far 🖤

Built Back

Harley

Really tough! Needed to take mods on the military press and on the final deficit push ups. Chest was too tired out!!

Chest Express

Back to the Fighter Feed 😈

First try out of your program. I like it!

Karen

cable crunches felt like not a lot - am i doing something wrong?

Devan

Indigo

Back Builder 🔥💪🏼

Connie

Day 2 Of The Program I Feel Good 💪🏼

summer

Awesome chest pump 😮‍💨 liked the simplicity of this workout

Sore Chest Day

Deb Livingston

Wow the chair squats JESUS the shirt not had me rolling

Laia

Kat Rosario

Pause Squat Work 🍑

My gym finally got a Skii Erg! So happy I don’t have to sub those anymore 😁😁

Juiced Up Back🧃

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