Name: Playbook - Morgan Olson - Leg Ripper
Uploaded: 2026-06-04T14:17:22.305Z
Duration: 60 min
Description: Leg Ripper

Roscoe

sandrine

Kallie

Absolute fire. 🔥 Adjusts for what I have available at home, but I loved this workout.

We’re hitting mobility, hip loading + glute activation all in one. 

Notes: Swap the landline RDL for dumbbell RDL if you are unfamiliar.

Swap belt squats for goblet squats if your gym doesn’t have them.

GOAL
Pre-exhaust those legs before heavy squats and/or build the ‘tear drop’ look without too many tears of pain #JkItHurts

DETAILS
1. Begin in a seated position on the leg extension machine. Knees are just off the edge of the seat.
2. Weight pad is resting above ankles.
3. Use the quadriceps to extend your legs fully as you exhale. 
4. Inhale on the negative and go down slowly if you a real savage. 
5. Pulse reps can be added. 

CUES
- Squeeze from Quads
- Slow Negative
- Hold Hips Down

Leg Extensions [add 5 pulse reps at bottom]

GOAL
Hammer those hamstrings + test your joint alignment with maximal coordination needed 

DETAILS
1. Set a Landmine bar up.
2. Place a 4 inch box underneath to shorten range. 
3. Grab the end. 
4. Hinge at hip with knee slightly bent. 
5. Lower slightly leaning into the weight. 
6. Stand and squeeze. 
7. Reps are per leg. 

Pro-Tip: do single leg rdl with a barbell if you don’t have a Landmine. 

CUES
- Hips Back
- Flat Back

Landmine Single Leg RDL

GOAL
Lower back health which is key to life, lifting, good sex, and getting old #ExtensionsForLifeExtension

DETAILS
1. Hinge at the hip and give everyone that million dollar view they don't deserve. 
2. Hang all the way down and initiate the movement by squeezing your glutes.
3. Squeeze your butt and hamstring and raise to be in line with your legs.
4. Hold for a second at the top and slowly lower all the way down. Repeat. 
5. Drop the weight and burn out with bodyweight. 

Pro-Tip: If you walk into the gym and your back hurts, hang off the end of this and wiggle that spine #SideToSide. Hang at the bottom and warm up by just extending a few inches up then coming back down to a relaxed position. Do a set of 30 and feel those lower lumbar say "hayyyy gurrrrl." 

CUES
- Squeeze Yo Ass
- Hinge At the Hip
- Tuck Your Ribs

Weighted Back Extension

GOAL
Lower back health which is key to life, lifting, good sex, and getting old #ExtensionsForLifeExtension

DETAILS
1. Hinge at the hip and give everyone that million dollar view they don't deserve. 
2. Hang all the way down and initiate the movement by squeezing your glutes.
3. Squeeze your butt and hamstring and raise to be in line with your legs.
4. Hold for a second at the top and slowly lower all the way down. Repeat. 

Pro-Tip: If you walk into the gym and your back hurts, hang off the end of this and wiggle that spine #SideToSide. Hang at the bottom and warm up by just extending a few inches up then coming back down to a relaxed position. Do a set of 30 and feel those lower lumbar say "hayyyy gurrrrl." 

CUES
- Squeeze Yo Ass
- Hinge At the Hip
- Tuck Your Ribs

Back Extensions

Drop set those legs

Because sometimes your spine just needs a day off.

GOAL
Crush legs. Spare your spine. Look like you do weighted hikes for fun.

DETAILS
	1.	Strap the belt around your hips like it owes you money.
	2.	Hook into the machine like you’re about to bungee jump with trust issues.
	3.	Feet shoulder-width. Knees slightly unlocked. Emotionally too, if needed.
	4.	Sink down like you’re avoiding someone at the gym.
	5.	Drive through your heels. 
	6.	Squeeze glutes. Stand tall. Pretend it was easy.
	7.	Reset. Don’t think. Just vibe and descend again.

CUES
– Chest up like you saw your ex walk in
– Knees out like you’re airing out opinions
– Hips low, not standards
– Push the floor like it insulted your playlist

Belt Squat

GOAL
Uneven glutes can cause a plethora of problems including back or knee pain. Straighten those glutes unilaterally for the healthiest thing since celery juice 
 DETAILS
1. Lying on a bench or your back, bend at the knees, and plant your feet into the floor.
2. Pigeon the non-working leg on your other one.
3. Press through with the working leg by squeezing your glutes to raise the hips to neutral.
4. Focus on squeezing your butt hard, not just how high you can get your lower back.

CUES - Squeeze from Butt
- Slow & Controlled

Single Leg Glute Bridge

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Mandy

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Shay

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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.

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New fave - such a good arm pump 💪🏼🔥

Arm Day: Pump & Destroy

Anna

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.

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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.

Leg Ripper

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