Name: Playbook - Morgan Olson - Pumped Shoulder Work 💰
Uploaded: 2023-12-12T07:34:57.677Z
Duration: 65 min
Description: Pumped Shoulder Work 💰

Felix

Tishana

Sussn

My arms and shoulders are on 🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥!!!!

August

Annamaria

Nasha

April

Rachel Flores

Casey Reed

Cassie

Salsa

Naima

Anna

Robby

Went ALL THE WAY to failure today. Feeling it tomorrow will be fun!

Mads

Julia

Jules

Would’ve loved another shoulder focused exercise either instead of or in addition to the chest/shoulder exercise

Michelle

Kallie 

Abri

Shoulders are feeling strong with this one!

Ashley

Melody

GOAL
Strong like bull [not recommended if you have neck issues/over dominant traps or bad posture. Swap for incline dumbbell press]

DETAILS
1. Proud chest, hands placed outside shoulder width. 
2. Get the forearm vertical by tucking your elbows and depressing your shoulder blades.  
3. Stiffen upper body. 
4. Drive with elbows up. 
5. As you press up, drive your head through the bar when it passes your forehead. 
6. Externally rotate aka show the armpits at the top. 
7. Exhale and lower slowly back to your chest. 
8. Complete 4 strict press and then 4 with a dip and drive. 

CUES
- Proud Chest
- Tuck Elbows
- Externally Rotate

Military Press to Push Press (4+4)

GOAL
You're only as good as your weakest arm. Unilateral pressing to develop strong pecs, shoulders, and triceps 

DETAILS
1. Start sitting upright on a bench. Dumbbell on each knee with a 90 degree elbow.
2. Use your knee to hike the weights up to your chest height as you lay back on the bench. 
3. Immediately press out of the first rep, that may be the trickiest part.
4. Elbows are 45 degrees angle your body and you got that right triangle in yo elbow. 
5. Control the weight as it descends. Lower elbows to parallel or just below for happy shoulders and strength building.
6. As you're pressing up, squeeze the chest.  
7. Wrist is directly over elbow. And wrist is neutral. 

CUES
- Heels Grounded
- Elbows Just to Parallel
- Shoulder Blades Back and Down
- Wrists Neutral

Dumbbell Bench Press

DETAILS
1. Stand tall, squeeze butt, tuck ribs. 
2. Externally rotate with dumbbells in hand, aka thumbs away from your body. 
3. Reach away from your body, moving from the shoulders. 
4. Don’t shrug. 
5. Come to top, avoiding a break in the posture. 
6. Lower slowly and repeat. 

CUES
- Proud Chest
- Thumbs Out

Dumbbell Around the World

Steel Chest

GOAL
Isolate the chest for confident posture #Hot

DETAILS
1. Set cables to shoulder height.
2. Begin by taking a lunge stance. 
3. Proud chest, slightly bend elbows, and externally rotate your shoulders.
4. Start with arms bent and elbows at a 45 degree angle from your chest. 
5. Squeeze from your chest to press. Not shrugging. 
6. Slowly release and lower back. Keeping elbows slightly bent and the tension in the chest.
7. Squeeze the chest to press the handles in line with your shoulders. 
7. Don’t overpower with your shoulders. Aka don’t shrug. 

CUES
- Proud Chest
- Sternum Up
- Externally Rotate
- Squeeze from Your Chest

Chest Cable Press

GOAL
Build + sculpt those shoulders

DETAILS 
1. Stand tall, squeeze butt, tuck ribs. 
2. Lateral raise up from shoulders, don’t shrug. 
3. Adduct weights in, moving from the shoulders. Try to protract slightly aka a rounding the shoulders. 
4. Abduct the weight out. 
5. If you’re shrugging thru the movement, lighten the weight. 
6. Go back to the beginning. 

CUES
- Protract Shoulder
- Arms Slightly Bent
- Slow + Controlled

Dumbbell Square Raises

Pump Work

GOAL
Overload the chest with an extra stretch and weight 

DETAILS
1. Place hands on a couple of weight plates.
2. Add a weight plate to your back or do bodyweight.
3. Begin in the bottom of you push up.
4. Tighten up your body, squeeze your butt and crunch your abs.
5. Press up in one motion. 
6. Exhale and return to the ground to rest your chest. Repeat. 
 Note: If this is too difficult, do bodyweight worm push ups on the deficit.

CUES
- Squeeze Butt
- Strong Press
- Exhale 
- Externally Rotate  
- Neck in Line with Spine

Deficit Weighted Push Up

Non-stop. Ultimate blood flow to abs for that 6-pack abs.

GOAL
6-pack body weight edition, just make sure to crunch your abs and not sit up with your neck #ProTips

DETAILS
1. Lay on your back with your knees bent.
2. Begin my crunching your abs into your spine with your wrists dragging up your quads.
3. Crunch up to raise your wrists up to the knees.
4. Move slow and work from the abs not momentum.

Wrist to Knees

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
Get those V-line obliques by looking like a weirdo #WorthIt

DETAILS
1. Lay on your back. 
2. Bend your knees and place heels far enough where you have a good range of motion on the movement.
3. Crunch your abs into your spine and slightly elevate the shoulders off the ground.
4. Straighten out your arms and begin by touching your ankle with one arm. 
5. Move slow and intentionally aim to contract the obliques. 
6. Repeat on the other side.

Ankle Biters

GOAL
V-lines baby 
 DETAILS
1. On your butt, bend your legs at the knees.
2. Get a proud upright chest. 
3. Twist your torso and punch through with the fist.
4. Hold the contraction for a second and move back to the starting position while breathing out. Repeat on the other sides.

CUES - Proud Chest
- Squeeze Abs
- Exhale on the Punch

Torso Twist

MoMo[Muscle] Ab Burner

GOAL
Calorie burner 

DETAILS
1. Either run on a hill, outside or on the treadmill.
2. Work on figure 4 form.
3. 90-degree bend in elbows.
4. Land on the balls of your feet. 
5. Avoid heel striking.

CUES
- Hand Goes from Face Cheek to Butt Cheek
- Pull the Heel to Butt
- Hamstring Curl Not Quad Extension

Pumped Shoulder Work 💰

Couldn’t get the best out of the spider curls - it killed me for the last cardio part

Xaris

Marina

Coach was right. It hurt lol. But the veins do be poppin’!

Arm Veins 😈

T-Bar Station

Been having some lower back pain so I’ve had to modify some, but I def feel rejuvenated after taking five days off!

Good one. Made me happy in the morning.🫶🏻

Sadie

Vascular Shoulders

Good workout to use to get your heart rate up!

Courtney Schrade

I finished my workout being a little bit too hungry.

Gbrla Prds

Monday Legs 🤌🏼

Elina

Arm Annihilator

Kelly Backes

Hailey

Okkkk Back Day

Gabrielle

Juicy Chesties

Legs are never a favourite of mine, but I loved this little session

Sarah

Get Sore Legs

Billy Stubblebine

Aria

Rarielle

Arm Demolition

Chest Push

Who is Sarah and where do their ideas come from?

Definitely feeling it today 🥵 ready for the next one 🥳

Kris

Push Legs

Damn beefy arms club for days!! Pump is so good on this one

Arm Smash

Full Body Pull 💪🏼

Upper Focus

I really really liked it, good workout 🖤

Full Body Ab Builder

Wattsy

Effective Leg Day 🥵

Your workouts always make me feel PUMPED 💪💪💪

Upper Pump Sesh

Love it so much, we’re doing the next leg day after!

Full Body Leg Focus

Loved this workout 💪🏽🏋🏽‍♂️😤💦 mahalo coach 🤙🏽

Wasn’t able to get through the whole thing this morning but absolutely loved the bit I got done!

Full Body Pump Master 3000

Diesel Arms 😈

Alyssa

Back [Deadlift Edition]

Okay I really liked that one even though I was intimidated by it before starting

Don’t Sleep Chest Day ⚡️

Ayla

Leg Time

Full Body Fire ⛽️

Push Power

I couldn’t rly confidently do 3 of the exercises. :(

Never done pin squats before. I like that you’re adding new things!

Fuck this one in particular 🤣🤣🤣
🔥🔥🔥🤌💯🥺

Squat Leg Sesh

It’s been a while, but I just love your workouts. They push me like I need to be pushed.

Chris

Arm Mass Builder ⚡️

Upside Down Dorito

Chest Werk 💪🏼

Yana

Walking down the stairs after this is wild

Izzy  Rivera

Legs Gonna Shake

I got dirty looks throughout this whole session and I’m just gonna tell myself I made all the insecure cis dudes jealous of the INCREDIBLE pump 😂

Alex

High Volume Arm Pump 🥵

Mela

One of my favorite, love the amount of exercises, keep like that 🖤

Big Back Day

Went light and focused on form with my shoulder injury.

Lauren

Push Power 😈

Great. Thanks. The holiday gave you a good headspace for new programs 😎

Natalie Serna

Isolation Leg Pump

Sore Arm Day

Great workout, one of my favorite so far 🖤

Built Back

Harley

Really tough! Needed to take mods on the military press and on the final deficit push ups. Chest was too tired out!!

Chest Express

Back to the Fighter Feed 😈

First try out of your program. I like it!

Karen

cable crunches felt like not a lot - am i doing something wrong?

Devan

Indigo

Back Builder 🔥💪🏼

Connie

Day 2 Of The Program I Feel Good 💪🏼

summer

Awesome chest pump 😮‍💨 liked the simplicity of this workout

Sore Chest Day

Deb Livingston

Wow the chair squats JESUS the shirt not had me rolling

Laia

Kat Rosario

Pause Squat Work 🍑

My gym finally got a Skii Erg! So happy I don’t have to sub those anymore 😁😁

Pumped Shoulder Work 💰

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