Name: Playbook - Morgan Olson - Leg + Core Madness 🥵
Uploaded: 2024-01-21T02:10:11.668Z
Duration: 30 min
Description: Leg + Core Madness 🥵

Stacey

Brenda

GOAL
Retract the back side of your body for better posture and muscles

DETAILS
1. Lay on stomach with palms facing down. 
2. Begin by squeezing from your glutes and raising arms up. 
3. Lift arms and legs as high as you can, initiating from spine and glutes. 
4. Lower hand height if you’re shrugging up. 

CUES
- Squeeze from Glutes
- Exhale on Up

Supermans

GOAL
Build ab strength relative to your body weight 

1. Start in supine position.
2. Arms extend overhead.
3. Legs extend and press together.
4. Eliminate space below lumbar spine by contracting the abdominals. 
5. Rock in this position minimizing movement at the hip and shoulder.

CUES
- Point Toes
- Hollow Rock 
- Crunch Belly Button into Spine

Hollow Rock

Circuit

4 rounds 
30 shoulder taps 
25 air squats 
20 split lunges each leg 
15 plank ups
1 min running in place

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

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
Stop that quad loading lunge and sit back into the hips for glute work and team no knee pain

DETAILS
1. Stance is wide like a squat. 
2. Initiate the movement by taking a step back. Reach your hips back and lower your chest over your knee. Contacting the back leg through only the ball of the foot, descend until your knee nearly touches the ground. 
3. Lower slow, load the hip and then to stand drive from the front leg, not back. 
4. Do desired reps on one side, then switch. 
 CUES
- Hip Loading
- Chest Over Knee
- Sit Hips Backs

Step Back Lunge

GOAL
Refining your ab and shoulder stability

DETAILS
1. Starting in a perfect plank position on your elbows, press up to your hands by starting with one arm. 
2. Aim to minimize rocking of the spine and lower back.
3. Squeeze your butt and crunch your abs into your spine.
4. Lower back down gradually to elbows.
 CUES
- Squeeze Butt
- Crunch Abs
- Protract Shoulder Blades

Plank Ups

GOAL
Speed racer x cardio

DETAILS
1. With a tall chest, run in place. 
2. Try to hit a ‘figure-4’ with your legs. 
3. Pull knees up and heels slightly towards butt. 
4. With an open palm, swing your arms from your butt cheek to face cheek. 
5. Swing from your shoulder blades. 
6. Exhale and keep your reaction time quick. 

CUES
- Tall Posture
- Exhale
- Knees Up
- Cheek to Cheek

Running in Place

Leg + Core Madness 🥵

Santiago

Emily

I definitely felt the burn on this. With it being no equipment I thought it would be easy but it definitely wasn’t. This was a good pain and I loved every bit of it!

Tamera

Get Those Reps In ⚡️

Alex

Killer workout. 
But I had to do alternatives to most of the upper body workouts and mine is so weak. 
But amazing workout! 💪🏻✌🏻

Myriam

Had to make a bunch of modifications for my wife and I because we are just starting out and not very strong. Tripod push-ups were impossible lol

Maddy

Full Body Baby ❤️‍🔥

Great! Faster than I thought it would be, but the burn is great!

James

Olivia

My abs have been annihilated that’s for sure 😮‍💨

Hayley Armstrong

Ab Annihilation 💀

Great for a day when you’re slammed with things to do, but need to get a quick core pump!

Christine

Nice! Found watching the worm pushups slightly hypnotic 😵‍💫 until I went - oh yeah Rach, you actually have to DO them! 🤣

Rach

Good little home workout. Thank you for having some workouts to fit each and every day 👍

Julia

Upper Body + Core  🚀

Benchmark Test 🏆

Great workout when you can’t make it to the gym!

Ashley

This was an awesome workout. Good day to burn!

Legendary Leg Day 🦿

Elise

Alexis

I couldn’t even do one close grip push up-suggestions or how to modify would be helpful for those of us just starting out. I ended up kneeling

Miriam

Upper Body Burner ⛽️

I love that I can make any workout work throughout my busy week. Thank you, Coach. You’ve got the best programs that I know of

Had to make some modifications but a good workout

A lil bit of Everything 🖤

Wth I can't believe how useless my legs are now

Anna

Leg Destroyer 💣

i had to take many breaks (because of my bad knees) but that was so. good. 🔥

The best leg burn!! Momo you are amazing!

Kristina

Leg Demolition (you're gonna hate me for this one) 😈

Coming back from 5 days off after being sick and this almost killed me but was just what I needed 💪🏻

Rachel Hanna

Never underestimate the power of these full body weight wo! 🤣

Full Body for the Bros + Babes ❤️‍🔥

Booty Gains 🍑

Awful 🔥 But I do this multiple times a week. Quick and great and sweaty!

Harry

Dorothea

Killer Core 💀

Upper Body Day 🦾

Fully Bodyodyody 💣

Hailey

Sarah

Full Bod Burner 🔥

Emma

100 Rep Workout 💯

Whew! That an burner is the real deal!😤

i’m just starting to workout, and as mentioned in the beginning videos amount is not the key the technique is, i tried my best not to overdo it with my spine problems, thank you so much for the workout

Leg + Core Madness 🥵

Community

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