Name: Playbook - Morgan Olson - Legendary Back Day (my fav)
Uploaded: 2024-01-21T02:10:12.185Z
Duration: 70 min
Description: Legendary Back Day (my fav)

GOAL
Power + speed 

DETAILS
1. Stand a few inches in front of the box
2. Slightly bend knees and push out slightly. 
3. Swing arms behind you. 
4. Throw arms up to propel the jump. 
5. Extend hips and knees to accelerate out the bottom. 
6. Land softly on box. 
7. Aim to throw all your momentum up and forward, not down on the box. 
8. Step down, alternating sides. 

CUES
- Throw Arms Up
- Soft Landing
- Exhale

Box jumps

GOAL
Increase coordination, flush lymph, strengthen your fast twitch muscle fibers, and increase speed #SoAthletic

DETAILS
1. Feet together.
2. Grab rope with wrists slightly in front of hips.
3. Thumbs face away from the body, shoulders are relaxed, and chin is neutral.
4. Hop low and quickly on your toes will whipping the rope with your wrists. 
5. Let the rope rotate around your body and jump as the wrists slap down.

Pro-Tip: The more relaxed you are, the longer you can keep your natural rhythm.
Pro-Tip II: Drop the rope. Jump low and fast and slap your hands on the front of your thighs. Double tap them to practice double unders. This simulates the timing and coronation needed to jump rope. After warming up with this, carry the same rhythm but just add the rope. 

CUES
- Hips In Place
- Posture is Upright AF
-Ribs Tucked

Jump Rope

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

CNS Warm Up

GOAL
Attack that back, use the bench to lift more weight to give the lower back a rest

DETAILS
1. Straddle a bench with a barbell over it.
2. Add necessary weight *using a rack helps* 
3. Straddle bench and squeeze the bench with thighs
4. Hinge over and push your hips back.
5. Flat back, brace abs and begin by pulling the bar to your belly button. 
6. As the weight is heavy, use the bench to rest the bar and reset your position.
7. Squeeze from your shoulder blades each rep.
 CUES
- Proud Chest
- Flat Back
- Brace Abs
- Shoulder Blade Retraction & Depression

Bench Barbell Row

GOAL
Wider back for a tighter waist and strong look

DETAILS 
1. Grab the pull up bar with arms fully extended and externally rotate your shoulders, think of showing your armpits forward. 
2. Begin by retracting your shoulder blades back to initiate the movement and follow through by squeezing your elbows down towards your hips. 
3. Keep your sternum up towards the ceiling and squeeze your armpits hard. 
4. Try to get chin over bar, exhale and lower slowly. 

CUES
- Proud Chest
- Squeeze Armpits
- Show the Armpits

Wide Grip Pull Up

GOAL
Shoulder and core stability of a tank to prevent injuries and aid in building healthy muscles

DETAILS
- Step 1: Roll onto your elbow.
- Step 2: Straighten the elbow out to 'post up'
- Step 3: Bend the straight leg
- Step 4: Sweep the bent leg underneath the same side hip
- Step 5: Move into a half kneeling position.
- Step 6: Stand up.
- Reverse that order to return to the starting position

CUES
- Move Slow & Deliberate 
- Don’t Look Away From the Weight
- Externally Rotate Shoulder

Kettlebell Turkish Get Up

GOAL
Core killer + hip loading for booty 

DETAILS
1. Get in sumo stance with legs, toes straight forward or slightly turned out. 
2. Begin on one side and grab a dumbbell on the other side. 
3. Start the descent by pushing your hips back, knee out. 
4. Chest can come over the knee for balance. 
5. Pause at bottom of squat. 
6. Slide over and drive from the bottom of the other squat position. 
7. Drive from mid-foot to stand. 
8. Repeat on one side, keeping tempo in check and pushing hips back. 
9. Reps are total. 

CUES
- Hips Back
- Core Engaged + Stable
- Pause
- Stay Low

Sliding Lateral Squat

Stability

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 those shoulder blades to get a stacked back 

DETAILS
1. Set cable to just above head. 
2. Crossover and grab opposite empty cables. 
3. Round shoulder blades. 
4.  Begin by depressing and retracting them back and down. 
5. Squeeze your back to finish with a slight bend in your arms. 

CUES
- Move from Shoulder Blades
- Round to Proud Chest 
- Squeeze Hard

Cobra Cable Crossover

GOAL
There are more modifications to this than there are girls on your phone. There's no "one way" to curl, just some key principles. Get some blood flow to your biceps #CurlsForTheGirls

DETAILS
1. Begin the rep with your dumbbell supine aka palm is facing up towards the ceiling. 
2. Fully stretched out like a kitten in the sun, begin curling one arm by contracting the bicep. 
3. Bring the dumbbell just above elbow height and return to a fully stretched position. Hand can turn in at the bottom if pressure on the elbow is uncomfortable.  

Pro-Tip: Watch that your shoulder doesn't lift the weight. If you start raising your elbows forward and away from your rib cage, that is a sign your shoulder is being a controlling bitch. Instead, isolate that bicep. 

CUES
- Elbows Close to Body
- Don't Front Raise the Weights
- Initiate from Bicep not Shoulder
- Squeeze
- Full Stretch

Dumbbell Supine Curls

Upper Finisher

Legendary Back Day (my fav)

Sarah

Mads

Jacki

Big Back Day! 😎

I’m absolutely living for these older workouts right now! Back is absolutely destroyed! 🔥🔥🔥

Kelly Backes

Big BACK Day! ⛰

Loved the lift! Would also love if there was a little plank or cardio worked in to bring movement into the workout!

Deenaalee

Anne

Back Day Baby! 😝

Gbrla Prds

Nicole

Diana

Big Back Boulders ⛰

Alaina Loguidice

Roro

Elena

Renee

Back Builder 😎

DBarnes

Big Back Builder! 😝

i rushed just to get a quick workout in but i’m still feeling pretty great after this one

Ashley

Thick Back Attack 😏

Solid back day. Added in some biceps for a nice pull day

Kallie 

Tyra

Jess

Wide Back Attack

Back Pump 🔥🔥

I always avoided the heavy bag workouts, but recently I’ve been addicted

Back 🥊🦾

Robyn

Wings 101

Alaina

EPIC Back Workout 🔥

Chasity

Rayssa

Heavy Back

Noabeth

Back & Biceps 🔥

Back Day from IG 😏

Back Attack 🎁

Back Day

Back Day ✊🏼

Rack Pulls Back Day 🔥

Back & Abs 🦾

Pendlay Row Day 🔥

Back attack

Back BURNER 💪🏼

Back 💪🏼

Big Back Day Baby! 😎

Maurice

Back Day!

Big Back Boulders! 😎

Katherine

Estefany

Back Day Baby! 😎

Huge Back Pump! ⛰

Woo hoo!! I’m glad I did those before it disappeared!🔥🔥✌🏻

Louis

It was great. Having the video guides makes a huge difference

Charlie

Back / Upper Body Pull 👊

Back Builder ⛰

One exercise was repeated through this sequence. Overall makes the exercise way too repetitive and boring. Didn’t feel the back burn I was looking for.

Fucking love your workouts 
It’s muscle paradise

Émilie Véronneau

Back

Maybe it’s just me dealing with a crowded gym all the time. But I love doing supersets. But only if it’s on the same machine. Or it’s a machine and a dumbbell. If it’s 2 different machines, it’s hard to hold it down

Melina

Back Blast 😝

Levi

Back Attack! 😈

It was great! I’ve been missing out on working on those last and today I really did feel them :) it felt so satisfying.

Denise

Back Day! 😈

Made me put in some fucking work 💪🏽

Sophia

Easy to follow workout regiment without complicated exercises

Lois McGuthrie

Loving it. FYI there's a bug in this section, it'll always send me to the first exercise.

Workout is straight to the point — Love it — No wasting time in the gym!

Gracie

POLFLIET

Back Attack 😈

Back Boulders 🏔

I think I just found the courage to go on that one dating mixer tonight.

Salsa

i know I've told you before,  but the app and your programming are 💯

Alex

Back Builder 😝

Leandro Frias

It's always a good day when you get in a MoMo Back Day. 10/10.

Again … challenging and new movements. I like the variety

Megan

Back Day Baby! 🌋

First workout DONE! Thankyou! Videos + explanations are great 😃💪🏻

Redgie

If the gym don’t have that certain equipment what alternative we could replace it with.

Dannelle

Definitely made me feel something I haven’t in a while. And I was surprised by how much I could do given I haven’t worked our consistently in a while

Back Day (upper back thickness) 😎

Found it a bit tricky to get my form right for the superset but will practice it until I get it right. Killer back workout 😎🤙🏽

Legendary Back Day (my fav)

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