Name: Playbook - Morgan Olson - Leg Demolition (you're gonna hate me for this one) 😈
Uploaded: 2024-01-21T02:10:11.679Z
Duration: 30 min
Description: Leg Demolition (you're gonna hate me for this one) 😈

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

Ashley

The best leg burn!! Momo you are amazing!

Kristina

Brenda

Alexis

Aiya

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
No, it doesn't include bae with a cup of coffee and waffles in her hand. But, do these often and they will produce the same amount of happiness #BootyAF

DETAILS
1. Get an upright, proud chest and feet in squat position. 
2.  Slightly bend your knees and push em out a little, aka external rotation to active your glute medius. Nail that setup.
3. Stiffen up your back and brace your abs. Flat back, you know what that is. 
4. PUSH THOSE HIPS BAAACK. Feel the stretch and pressure in the back of your legs. Yep, those are your hammies. Say good morning to them.
5. Hinge at the hip. Depth is dependent on your ability to maintain a flat back. 
6.  Stand and squeeze that azz. 

CUES
- Flat Back 
- Shoulder Blades Pinned
- Brace Abs
- Reach Hips Back
- Squeeze Your Butt

Bodyweight Good Mornings

SS 1

GOAL
The benefits remain endless. Lockout strength, mass on booty, dimple reducer, and awkward eye contact opportunities

DETAILS
1. Lying on your back either on a bench or on the floor.
2. Bend at the knees, and plant your feet into the floor.
3. Press into the floor with your feet to raise your hips, and squeeze your glutes at the to initiate the movement.
4. Exhale gently to engage your abs, putting less pressure on your lower back.

CUES
- Initiate with Squeeze of Booty
- Drive from Heels
- Knees Over Ankles

Bodyweight Glute Bridge

GOAL
Puts more focus on hamstring and glute, loads your hip joint, and works your shitty coordination and balance #AlsoBooty

DETAILS
1. Stance is hip width apart and your back is turned towards a bench.
2. Reach your back leg on the bench. With the back toe face down, jump the front leg a good distance ahead of you, almost as far as you can reach.
3. Begin by pushing the hips back and down
4. Knee is slightly behind ankle.
5. Knee pushes out. It is not inside your ankle/hip.
6. Ascend up with a titled chest over the knee and the hip remains back. 

CUES
- Step Far Forward for Booty
- Hips Back
- Chest Over Knee
- Knee Out
- Step Closer for Quads
- Feet Shoulder Width Apart

Bulgarian Split Squat

GOAL
Pump those quads like a basketball needing air. Note: if you have pain in your knees, do hip loading squats to a box. 

DETAILS
1. Proud chest, feet under hips. 
2. Begin descent by pushing hips back and knees forward at the same time to maintain at upright chest. 
3. Lower slowly, keeping chest up. 
4. Squeeze quads to stand. 

Pro-tip: don’t lock out knees at the top. 

CUES
- Proud Chest 
- Pump Quads 
- Toes Forward
- Weight in Middle of Foot

Bodyweight Suitcase Deadlift

GOAL
Leg pump with wide steps (not longer but wide like a squat)

DETAILS
1. Stand tall shoulders back. 
2. Step one leg forward kinda out width wise. 
3. Lower down slowly keeping chest up and sending hip back slightly. 
4. Lower to where back knees almost touches. 
5. Shin of front leg remains relatively vertical. 
6. Push off front leg to stand with feet together. 
7. Repeat. Reps are total. 

CUES
- Tall Chest 
- Step Wide
- Slow + Controlled

Walking Lunges (Non-stop)😈

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

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!

This was an awesome workout. Good day to burn!

Legendary Leg Day 🦿

Elise

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 💣

Stacey

Leg + Core Madness 🥵

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

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