Name: Playbook - Morgan Olson - W2/D1 Lower Body Thunder ⚡️
Uploaded: 2024-01-21T02:10:11.572Z
Duration: 80 min
Description: W2/D1 Lower Body Thunder ⚡️

Naïka Champaïgne

Jessica

That felt personal 🥵🫠 got me some shaky ass legs now lol

Alex

Brown chicken brown cow. I feel sexy after that one.

Faith

yangBAE

The best leg workout but I probably shouldn’t have ran 3miles prior tho. Ugh

Shellane

ReAnna

Sam Figiel

Gbrla Prds

Michelle

Gracie

Dominika

Tak fra København, Momo! (Thanks from Copenhagen!)

Who loves leg day? Shit up legs, you’re fine 😝

Nicole

Bennett

I can feel my squats getting stronger. Loving this challenge!

This was a rough leg day with the cardio. Our step up box is a bit high at our gym and definitely got a good sweat on. Going to feel this one going up the steps tomorrow. 🦵🦵🦵

Stephanie

🔥🔥🔥won’t be able to walk tomorrow

Four

Kicked my fuckin ass! My gym doesn't have the equipment for the sissy squat, how can I modify that exercise?

Shonda

Woo I liked this 🦵🏽 day except for lunges but we got em done 💪🏽

Annamaria

The lunges nearly crushed me😅 But at least the ab workouts were better than last week

Lisa

Like I soaked my legs in gasoline and lit a match, burns so good.

Salsa

Louis

This workout kicked my ass (literally) but my goodness did I feel accomplished afterwards. I’m sore in the best way. I avoided leg day for years. Morgan keeps it fresh and (dare I say) fun.

August

This workout got me out of my comfort zone. Worked out my ass for the first time in a hot minute haha. Good workout.

Bekki

That was killer, but when I got to post online threw IG it tells me error? I can’t post my workout thru the app

Dustie

Christine

Cat 🤙🏾

Jenny

I hope I can feel my legs tomorrow.😂 workout was great and felt like it worked out all the right muscles. I love leg day!

Maia

Ever Stokes

This was a killer ! Definitely wish my gym had the sissy squat machine!

Legs are shaking… that’s a good sign 😊

Ashlee

Never have I been so scared Of face planting the floor while doing the back extension: Killer leg workout.

Sophie

Aoife

Megan

Stuck in the basement , send help lol can’t walk up the stairs

Jennifer Ginyard 

I love to hate the leg raises at the end.

Amber Lawrence

Okay just gonna say, I was excited… then seen it was legs… went from excited to sour 😂 but went in and crushed it anyways. Welcome leg pain 🔥

Shania

Almost chickened out of that leg day this morning, glad I got up and grabbed the day by the jugular! 💪🏼💪🏼💪🏼

Crush the leg day! Swap the dip bar leg lifts for lying leg lifts if needed.

On the smith machine squats - go slow on the way down and focus on the pump. Make sure you walk your feet out enough too. Sit the hips back, not so much knees forward. 

Cut the sissy squats and lunges if the volume is too much.

GOAL
Strengthen your external rotators for healthy knees, lower back and butt 

DETAILS
1. Lying on your back, bend at the knees, and press the bottom your feet together.
2. Drive your knees toward the floor.
3. Press into the floor with your feet to raise your hips, and squeeze your glutes at the top of the movement.
4. As you press, exhale gently to engage your abs, putting less pressure on your lower back.

CUES
- Squeeze from Glutes
- Tuck Your Pelvis & Chin 
- Push Knees Out

Frog Pumps

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
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

Leg Warm Up 🔥

GOAL
Hamer those glutes, hamstrings and inner thighs, yum.

DETAILS
1. Set bar to shoulder height.
2. Position hands thumb distance away from where the rough meets the smooth on the barbell.
3. Squeeze shoulders back and get a proud chest.
4. Walk feet forward squat width with toes straight or slightly turned out. 
5. Unrack.
6. Brace abs, arch back and push your hips back as you lower slow.
7. Squeeze your butt to stand.

CUES - Flat Back
- Brace Abs
- Hips Back

Smith Machine Squat

GOAL
Ultimate glute builder without loading the spine 

DETAILS
1. Begin seated on the ground with a bench directly behind you. Have a loaded barbell over your legs. Having a pad on the bar can greatly reduce the discomfort caused by this exercise and a band just above your knees. 
2. Roll the bar so that it is directly above your hips, and lean back against the bench so that your shoulder blades are near the top of it.
3. Begin the movement by squeezing your butt. 
4. Push through your heels and tuck your pelvis. Focus more on glute activation and tucking the pelvis rather than how high you can push the bar. 
5. Push your knees out hard the whole time, avoiding the tendency for the band to pull your knees together. 
6. Slowly lower by pushing the hips down and knees out. Repeat. 

CUES
- Initiate from Glutes
- Tuck Pelvis
- Knees Push Out

Banded Barbell Glute Bridge

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

Superset

GOAL
Quad incineration. Do weighted then drop set to bodyweight 

DETAILS
1. Standing upright, with feet at shoulder width and toes flexed up.
2. Hold a plate in front of you, slowly lower by pushing your hips back. 
3. Keep your chest as upright as possible, hold for a second.
4. Squeeze your quads to stand.
5. Stay slightly leaned back and squeeze quads and butt at top.

CUES - Proud Chest
- Exhale as You Stand

Weighted Sissy Squats

GOAL
V important: release the tension at the bottom by resting on your back knee for 1 full second and keeping your chest over your knee. 

DETAILS
1. Start with one knee on the floor and lean your chest over your knee.
2. Starting with your hips and knees bent at 90 degrees and feet shoulder width apart. 
3. Press the floor away and stand straight up, keeping your feet in place.
4. Hold a dumbbell at your sides, keeping your arms straight the entire time.
5. Complete reps on one side. Then repeat on the other. 

CUES
- Chest Over Knee
- Brace Abs
- Mind-Muscle Connect

Dumbbell Split Lunge

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

GOAL
Sculpt those hamstrings without lower back pressure, aka isolation exercise #HamTings

DETAILS
1. Tuck your pelvis into the hip pad. 
2. Point your toes like a ballerina. The weight will just feel heavier, you're welcome. If you flex your toes, you tryna lift with your calves...don't do that. 
3. Get in a full length leg stretch then curl the weight by squeezeing from your hamstrings with a controlled negative.
4. Exhale on the curl, inhale on the negative

CUES
- Slow Negative
- Stay Focused 
- Relax the Toes
- Tempo is Life

MODIFICATIONS
One legged - say bye-bye-bye to those imbalances. Add in quarter reps, pulses, and holds for the ultimate life-altering experience.

Lying Leg Curls

GOAL
Strengthen the lower abs for supreme injury prevention, lifting strength and pelvic control #PelvicStrong

DETAILS
1. On a dip bar, extend arms and actively press away from it.
2. Create as much space between the ears and shoulders as possible. 
3. Stack your body in a perfectly straight line, abs crunched, butt squeezed, and toes pointed.
4. Begin the rep by lifting the toes up to hip level. 
5. Actively crunch your abs while keeping your hips under your shoulders, don't let the hips tuck back behind your body. 
6. On the descent, control the negative and pray to the ab Gods to power you through at least 10 reps. 

CUES
- Feet Together
- Control Descent
- Exhale on Crunch
- Hips In Line With Body
- Crunch Belly Button In

Dip Bar Leg Raise

W2/D1 Lower Body Thunder ⚡️

I began this with the New year (bc it begins on Jan 3rd lol)

Im excited to see how far I can go this year

MARIANA

Daniela

W1/D1 New Year Legs 🎊

Lisaura

Izzy

Straight forward intro and can’t wait to start the challenge!

Gina

W1/D1 Photoshoot Fresh Challenge Intro

Doing this after a weekend where I was wrestling has me dead 💪🏽🥵

Wowza.
I had been months without working my shoulders like this!

I had to cut the cardio at the end, I was already maxed out.

W2/D1 Lower Body Thunder ⚡️

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