Name: Playbook - Morgan Olson - Legs Get Better 😎
Uploaded: 2026-06-04T14:17:23.777Z
Duration: 60 min
Description: Legs Get Better 😎

Shania

Annamaria

Sarah

Julia

I love the inclusion of back exercises during leg day lately! Takes the mind off my burning quads/hamstrings!!

Mads

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
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
Wanna look like Wonder Woman with a wide back down to a small, tapered waist? Pull down more. 

DETAILS
1. Get your sternum facing up towards the ceiling #GirlsGoneToTheGym
2. Grip the bar wide, whatever that means for your arm length. 
3. BEGIN the rep with shoulder blade retraction. 
4. Externally rotate aka show your arm pits.
5. Exhale and pull bar to just below your chest. 
6. When pulling, your elbows should be slightly behind the bar/your spine. 
7. Release and control the negative. Repeat. 
Pro- Tip: As you pull down squeeze those armpits. Also don't let elbows go in front of the bar. 

Why do elbows have so much to do with this shit? Because proper elbow mechanics = proper scapula mechanics. Also, breathe. Exhale on pull, inhale at top. 

CUES
- Pull with the Elbows
- Show the Armpits
- Squeeze the Pits
- Shoulder Blades Back and Down
- Proud Chest

Wide Grip Lat Pulldown

CNS Warm Up

GOAL
Loading the hips and legs while maintaining and more upright chest for less back strain and more glute focus
 1. Begin with a bar loaded on the ground. The feet should be set very wide, near the collars. Bend at the hips to grip the bar. The arms should be directly below the shoulders, inside the legs, and you can use a pronated grip, a mixed grip, or hook grip. Relax the shoulders, which in effect lengthens your arms.
2. Take a breath, and then lower your hips, looking forward with your head with your chest up. Drive through the floor, spreading your feet apart, with your weight on the back half of your feet. Extend through the hips and knees.
3. As the bar passes through the knees, lean back and drive the hips into the bar, pulling your shoulder blades together.
4. Return the weight to the ground by bending at the hips and controlling the weight on the way down

CUES
- Spread the Earth with Your Feet
- Squeeze Glutes
- Retract Spine
- Brace Abs

Sumo Deadlift

GOAL 
Upper back demolition without any lower back stress

DETAILS
1. Set bench to 45 degree incline. 
2. Waddle over it with two DBs.
3. Slightly retract your shoulder blades. Begin the rep by squeezing back with your shoulder blades.
4. Squeeze the elbows back towards your belly button and pull your chest up to nearly upright.
5. Stop once your elbow is bent at 90 degrees and at your ribs, then slowly lower the dumbbell back.
6. Try to squeeze your shoulder blades at the top of each row.

CUES - Proud Chest
- Elbows to Belly Button 
- Initiate with Shoulder Blades

Seal Rows

AMRAP Baby

GOAL
Absolute torture but that under butt gets cheeked up 

DETAILS
1. Use a bench or split squat device to station one leg on. 
2. Step squat width apart and not too long length wise. 
3. With dumbbells in each hand, descent into a split squat. 
4. Hip back. Drive up. 
5. Then hinge over into a staggered stance deadlift. 
6. Keep back flat, avoid rotation, push hips back, + squeeze butt to rise. 
7. Squat + hinge = one rep. 

CUES
- Hips Back
- Stable Feet
- Knee Out 
- I’m Sorry

Bulgarian Squat to Hinge

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

Kettlebell Sliding Lateral Squat

GOAL
Lower ab shredder - lift with the abs, not the hips 

DETAILS
1. Lay with your legs straight up, point your toes like a ballerina and glue your lower back to the floor.
2. Keeping your arms straight by your sides, or under your hips, slowly lower your legs to the floor until your lower back begins to arch. 
3. Mind muscle connect to your abs and crunch your abs to return to the starting position.

CUES
- Hollow Rock 
- Crunch Abs into Spine

Lying Leg Lifts

GOAL
One of my favorite lower ab exercises - use that mind muscle connection to tuck your pelvis and contract the lower abs

1. Lie down on the floor with your legs fully extended and arms to the side of your torso with the palms on the floor. Your arms should be stationary for the entire exercise.
2. Move your legs up so that your thighs are perpendicular to the floor and feet are together and parallel to the floor. This is the starting position.
3. While inhaling, move your legs towards the torso as you roll your pelvis backwards and you raise your hips off the floor. 
4. Hold the contraction for a second and move your legs back to the starting position while exhaling.

CUES
- Crunch Abs into Belly Button 
- Knees Up to Ceiling

Reverse Crunch

Isolation Station

GOAL
Side booty baby 

DETAILS
1. I start sitting back on the chair, then sitting upright, then leaning forward.
2. It’s almost a sort of dropset. 
3. Squeeze from side butt. 

CUES
- Squeeze from Butt
- Tall Chest

Abduction Machine

GOAL
Inner thighs to squeeze watermelons (and pelvic health)

DETAILS
1. Sitting in an upright position with your back against the pad 
2. Pull your legs together as you squeeze the pads inward
3. Once the pads touch, slowly return to starting position

CUES
- Squeeze Slow + Control 
- Don’t Pull a Groin

Adductor machine

Pelvic Accessories

Legs Get Better 😎

Kallie

Another One [Arms + Abs]

Regina

Back Blitz

Upper Frame [Shoulders]

The Leg Day You Didn’t See Coming

Shelley

Arm Day from IG

Asher 

Deb Livingston

Work Shoulders

3D-Back

Mina

Marina

Sore n Simple Legs 🥵

Arm Slayer 🗡️

massive pump. increased weight on multiple exercises and found a new base. love seeing progress.

Zander

Back + Biceps [BUILD]

did back squats instead and paired it with a 1.5 mile run for abs and calves/ankles.

Leg Engagement

I’d love some shorter workouts on the fighter feed. I find they always take me longer than the estimated time and finding it hard to fit the whole workout in amongst full time work, looking after dogs etc.

Arms [Situation]

Salsa

Squeeze Ur Blades

Melody

6-Pack + Shoulders

Marta

Testosterone Booster Legs

Make it a Habit [Arm Day]

That was a ton of fun and an EPIC workout!!

Mandy

Scapular Execution [Back + Down]

I skipped stuff cuz I’m full of cheesecake

Shay

Chest + Abs [New Warm Up…]

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.

Leg [Base Vibes]

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.

[Activation] Leg Day

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.

Legs Get Better 😎

Community

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