Name: Playbook - Morgan Olson - Painful Leg Day [u got this]
Uploaded: 2026-06-04T14:17:23.100Z
Duration: 55 min
Description: Painful Leg Day [u got this]

Y’all, this one is no joke. Almost face planted stepping down from a curb afterwards. Never been more thankful that I live in a one story house and my office has an elevator.

Deb Livingston

Absolutely destroyed my quads, left me shaking

Sarah

Bruh I thought I’d slowly coming back from my mini vacation. Then bam leg day!😂

Louis

Luana

Anna

Just squats to get you worked. 3-4 of the sets should be 9 RPE.

GOAL
Compound movement that hits it all

DETAILS
1. Place barbell on your back and create a shelf by squeezing your shoulder blades back and down.
2. Proud chest, with feet shoulder width.
3. Start by reaching the hips back and pushing the knees out.
4. Lower slowly and until the hips break parallel. 
5. Stand by driving the knees into the floor and squeezing your glutes.

CUES
- Proud Chest
- Brace Abs
- Knees Out

Barbell Squat

GOAL
Quad overload with lower back support

DETAILS 
1. Make your stomach big by breathing into the belly. 
2. Feet are shoulder stance distance. 
3. Big breathe. 
4. Lower down with shins relatively perpendicular. 
5. Hold on to the handles. 
6. Lower slow. 
7. Drive legs to stand. 

CUES
- Big Breath
- Slow Squat

Hack Squat

GOAL
Just tryna get those ankles for defined 

DETAILS 
1. Usually after a leg press, position heels off the edge of the platform. 
2. Keep the knees slightly bent and let heels stretch to its fullest potential. 
3. Begin by squeezing your calves and extending through the toes. 
4. Slowly lower. Pause and repeat. 

CUES
- Don’t Bounce
- Full Stretch

Calf Raise on Leg Press

Ouch

GOAL
If you have good knees, welcome to a quad cryer. If you don’t, swap for leg extensions #Burner

DETAILS
1. Stand on a raised object. 
2. Toes down, knees push forward. 
3. Stay upright + SQUEEZE from quads. 
4. Slow on negative. 


CUES
- Upright Chest 
- Knees Forward
- Slow Negative

Cannonball Squat (add plate weight if desired)

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

Painful Leg Day [u got this]

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

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

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.

Painful Leg Day [u got this]

Community

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