Name: Playbook - Morgan Olson - Lower + Core Smash 🥵
Uploaded: 2024-01-21T02:10:12.195Z
Duration: 60 min
Description: Lower + Core Smash 🥵

Brijhae

Katherine

That was quite the little burner. Didn’t expect it! Wow this was a good one.

Nicole

Shelly Cronin

Daisha

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
Quad, lower back, and core cutter

DETAILS
1. Stand with your feet slightly wider than hip-width apart, holding a pair of light dumbbells down by your sides. Clean the dumbbells up to your shoulders so that one end of each dumbbell rests on top of each shoulder. Balance the dumbbells on your shoulder by holding on to dumbbells with elbows facing forward. This will be your starting position.
2. Keeping your head facing forward, your back straight, and your chest high, squat down by bending your hips back while allowing knees to come forward slightly, keeping your back straight and knees pointed in the same direction as your feet. Descend until your thighs are at parallel, or just past parallel to floor.
3. To return to the starting position, extend your knees and hips until your legs are straight. Repeat for the recommended number of reps.

CUES
- Tall Chest
- Brace Abs
- Knees Out

Double Dumbbell Front Squat

GOAL
You want to load your hip, not execute with momentum - maximal control on this one

DETAILS
1. Set a box to the proper height. When you step your foot on the box, your hips are just below your knee. Setting it too high creates hip shifting and pushing off with the back leg. Don't do that. 
2. Grab dumbbells in each hand. 
3. Place your foot on the box, push knee slightly out, and keep it over ankle. 
4. Begin movement by centering your chest over your knee (balances your center of gravity). 
5. As you drive up through your heel, raise your chest and extend the knee. DON’T push off with your back leg. 
6. Stand tall and return slow and controlled by leaning the chest forward to counterbalance your weight. Chest over knee = ultimate hip loading = booty gains. 
7. On the return, drag your back foot against the box for stability. 

CUES

- Hip Loading
- Drive Through the Heels
- Knee Over Ankle 
- Knee Pushes Out
- Relax the Back Leg

Dumbbell Step Up

GOAL
Athletic advantage, injury prevention and oblique shredder

DETAILS
1. Set up a cable above shoulder height. 
2. Grab the end with both arms extended. 
3. Start with shoulders, hips, and feet square/straight forward. 
4. Rotate the torso away from the anchor point, keeping the hips square. 
5. Then, chop that wood by rotating torso towards your hip and slightly towards the ground.
6. Squeeze abs & exhale. Return slowly to start position. Repeat. 

Pro-Tips: Ribs are tucked and you compress/crunch your abs a little. Back foot pivots as you chop. Hips can rotate or stay stationary, whichever gives you a better ab squeeze. 

CUES
- Squeeze Butt
- Rotate Torso
- Tuck Ribs
- Crunch Ribs to Hip Slightly
- Straight Arms Whole Time

Wood Chop

Superset

GOAL 
Posture, forearms, core and traps of a tank

1. Holding onto a dumbbell or kettlebell in each hand, stand tall and keep a forward gaze as you walk forward maintaining good posture.
2. Keep the dumbbells or kettlebells 1-2" away from your body.
3. Start to walk forward, while maintaining perfect balance and stability.
4. Avoid rocking side to side. 

CUES
- Proud Chest
- Minimize Rocking

Farmers Carry

GOAL
Goddamn this is tough. But honestly we need weight to carve some abs in. Go as heavy as possible for the time allotted. 

DETAILS
1. Get on your hands and knees.
2. Add a weight plate or dumbbells on your mid back.
3. Have someone assist if needed.
4. Get in a perfect plank position.
5. Feet together, squeeze your butt and exhale through the pain.

CUES 
- Squeeze Butt
- Crunch Abs into Spine
- Hollow Rock

Weighted Plank

Goal
Leg drive, power & cardio

Details
1. Add weight plates to a sled. 
2. Begin by digging the feet, keeping the hips in line with shoulders. 
3. Exhale and dig. 
4. Push. 

Cues
- Hips Down
- Core Tight

Substitute: for the plate push or 7 jumping squats and 5 burpees.

Sled push

Lower + Core Smash 🥵

Intense but loved and hated it every second of it.

Isamar

Yesenia

I’ll get a kb class later today ✌🏻#tuesday🐝🧡👍🏼

yangBAE

Quad Killer

Paula

Natasha

Quad, Glutes & Calves

Mads

Abby

Legs Demolition

Chasity

Rayssa

Posterior Chain Demolition

Sarah

Lindsay

Christian

Glute/Hamstring Focus

Kallie 

You’ve made me love leg days so much I do them twice a week…

Yana

Ryan

Heavy Legs 🦵🏼

I love that there’s calves workouts sprinkled in here

Vanessa

Bunny 🐰❤️

Hamstrings, Glutes & Calves ✊🏼

Indigo

Leg Burner!

Devan

Dominika

Leg Day Baby! Power Moves!  💥🏋️‍♀️

Leg Day Baby 🔥

Killer workout 🔥can’t feel my legs 🥵

Kick Boxing Leg Day 🥊🥋

AMANDA

Diana

Maurice

Legs 🔥🔥🔥

Leg Destroyer! 😈

Leg Day Killer! 😈

Heavy Leg Day Builder 👊

Chelsea

Why does leg day always make me wanna vomit 🤮

Legs

I needed this!!!! Keep serving five star level shit! 💪🏽

T.green

Didn’t make it to the jumping part of jumping lunges haha. Good burn!

Alaina Loguidice

Strong Legs All Day! 🏋️‍♀️

my fave so far. I was able to modify it to get around a shoulder injury

Heavy Leg Day! 😈

Leg Day Baby! 🇺🇸

Gabby

Janie

Glutes and Hams! 😆 🍑

Steff

Linny

Lower Body Strength! Glutes On Fire

Amazing. Struggling to walk home though 😂

Emily

Haley

LEG DAY BABY! 😈

Judith

Did I fucking deadlift outside during a thunderstorm? Yes, yes I fucking did.

Salsa

Lower Body Blaster 💥

I died a little but feeling great🙌🏼

Bekki

Thiccc Leg Day! 😝

Love to start the week by rolling down the stairs bcs my legs gave way 😎 (its a monday here)

Yvoone Tia

Leg Day Baby!

Lauren

Huge Leg Day Pump!

Exactly what I needed on Monday morning 👊🏻✅

Lower Body Builder

Emma

Lower Body Pump! 😝

It went well the workout was perfect and just made me realize how long I haven’t been in my gym I didn’t know where any of the machines were anymore

Soto

Lower Body Blast! 😎

Ashley Gonzalez

Gracie

Huge Leg Day! 🏋️‍♀️

Andreia

Robyn

Legs On Fire! 🔥 🔥🔥

So intense on the legs, gassed by the time I finished the sumos

M3000

Powerful Leg Day! 😆😅

Lower Body Strength 🦿

Sweaty like a wildabeast, according to my gf

Explosive Leg Day! 🧨

Great workout, but the front squats nearly killed me😂

Lisa

Krissa

Naima

Huge Leg Day! 😝

Christine

Sometimes I can’t finish it but I do my best!

Julianne

Kelly Gamache

Lower Body Builder 🏋️‍♀️

Lilia  Bustamante

taryn

Gaby

Lower Body Killer! Quad Focused 🏋️‍♀️

Used to hate leg day but now I look forward to it! I love seeing how much weight I can move with muh leggies and I make my way through the program.

August

Back on our regular schedule after a couple days off 💪🏼

Fighter Leg Day ❤️‍🔥

Just the right level of “Bambi legs” post workout 🦌

Zwei

Massive Leg Pump 💪🏼

Did it yesterday but it didn’t show as complete. Oh well!

Leg Smasher 💪🏼

Definitely a good back to the gym leg workout!

Lindsey

Lyric

Talk about shakey like work out going to be feeling this in the morning 💪💪🦵🦵

Ashley

Shakey Leg Day

Ever Stokes

Glute Builder 💪🏼

Those damn Bulgarian Splits suck  🤣🤣🤣

Tina McCoy

Gassed Leg Day 😒

Gonna be feelin them hammies mañana baby!

Leg Shaker

Quick and effective. Substituted leg press for bridges cuz I do not have a leg press machine at home

Lower + Core Smash 🥵

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