Name: Playbook - Morgan Olson - Lower Lift
Uploaded: 2026-06-04T14:17:22.230Z
Duration: 65 min
Description: Lower Lift

Luana

Ouuuuchhhhh. This was it frfr!👏🏽👏🏽👏🏽

Roscoe

Back after couple of weeks off!! Great to be back again! Locking in!🔥🔥

Louis

This was a good one to mix it up for leg day.

Ashley

Deb Livingston

Great workout, but today was a bad day and it was a disappointing day at the gym. :(
I’ll try again tomorrow.

Mina

We LOOOOVE a leg day 😉 lmao, just head down and get it done. 

Swap the belt squat for a barbell back squat or dumbbell goblet squat if you don’t have the equipment. Lmk how it goes xx

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
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
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.
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. Slowly lower by pushing the hips down and repeat. 

CUES
- Initiate from Glutes
- Tuck Pelvis

Barbell Glute Bridge

Leg Pump

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
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
Anti-cankle life - I got thick ankles so I need to do extra. 

DETAILS
1. Sit tall with appropriate weight.
2. Hang heels on edge of platform. 
3. Begin by fully stretching the heel down.
4. Pause. Squeeze calves up to raise on tippy toes. 
5. Slowly lower to full stretch. Repeat. 
6. Do pulse reps to hit failure. 

CUES
- Full Stretch
- Exhale on Up

Seated Calf Raise

Sculpt It

GOAL
Cardio with retraction and leg drive. Welp, meet the Erg. 

DETAILS
1. Adjust the footpads to your foot size and adjust the damper depending on distance/desired resistance. The higher the number, the higher the resistance, thus the more meters rowed in a stroke.
2. Starting position, aka the catch has arms straight, upper body is leaning forward with shoulders in front of hips, shins are vertical and heels are raised as needed.
3. The drive - start by pressing with your legs. Once your shoulder pass your hips, arm row can finally be added.
4. The finish - Once knees are extended, upper body is leaning back slightly, and then you pull with your arms. 
5. Shoulders remain low and relaxed.
6. Extend your arms fully BEFORE leaning forward at the hips and breaking at the knees.
Pro-Tip: Timing is everything. Don't pull with the arms early on the drive. 

CUES
- Drive with Legs
- Back Neutral
- Extend Legs
- Pull to Belly Button
- Release Arms

Row Ergometer

Lower Lift

Kallie

Another One [Arms + Abs]

Regina

Back Blitz

Mads

Upper Frame [Shoulders]

The Leg Day You Didn’t See Coming

Shelley

Arm Day from IG

Asher 

Work Shoulders

3D-Back

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!

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.

Lower Lift

Community

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