Name: Playbook - Morgan Olson - Shoulder Sculptor
Uploaded: 2026-06-04T14:17:21.985Z
Duration: 65 min
Description: Shoulder Sculptor

This one definitely left me burnin. The upright rows felt odd to me, 5 reps just didn’t feel like enough, I felt like I was doing it right but I’ve never done them with momentum. 🤷🏻‍♀️

Differences between 4a and 4c not 100% clear. Otherwise great!

Sussn

You're the best thing that ever happened to me

Kath

Zander

Really great.  I hate those kettle bell get ups!

Shelley

Turkish Get Ups fire up everything from your core to rotator cuff—so your shoulder blade learns to move with your ribcage, not against it. 
Cat/Cow resets breathing and spinal articulation.

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

GOAL
Thoracic mobility + improve posture 

DETAILS
1. Begin on your hands and knees
2. Round your back, tuck your chin + squeeze your glutes 
3. Arch your back, look up + retract your shoulder blades 

CUES
- Focus on the Shoulder Blades
- Push Away from Floor
- Squeeze Shoulder Blades Back + Down

Cat Cow [slow reps]

A-Block: Shoulder Stability + Core Integration

Isolate pec fibers and reinforce scapular rhythm.

GOAL
Isolate the chest for confident posture and a striated chest

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 handles touching together and squeeze your chest as hard as possible. 
5. Slowly release and lower back. Keeping elbows slightly bent and the tension in the chest.
6. Squeeze the handles back together. 
7. Don’t overpower with your shoulders. Aka don’t shrug. 

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

Cable Chest Flys

GOAL
Develop that pressing strength aka chest, shoulders, triceps, and abs. Wow yep, abs #AbsinEverything

DETAILS
1. Keep a straight line from head to toe, abs tight and knees straight.
2. Gradually bring your chest to the floor, then press the floor away to return to your starting position.
3. Don't drop your neck, you aren't bobbing for apples. You are dominating some good shit. 

Pro-Tip: Elbow mechanics is key, keep them either close to the ribs or a few inches away from your ribs. 

CUES
- Plank Position
- Elbows Go Back
- Feet Together
- Elbow 45 degrees Away from Body

Push Up

Relax your traps. Set your shoulders. Brace your core.
This cue sequence builds more than muscle—it prevents burnout, too.

[Mechanics]: Push Ups

B-Block: Chest Activation + Control

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

This block is all about front + side delt hypertrophy, built on control. Sitting reduces momentum and cheats.

GOAL
Burn em brah. This is the optimal exercise for building rounder shoulders to trick people into thinking you have a tinier waist #TrickorTreat

DETAILS
1. Grip can vary. Neutral grip for basic life or internally rotate with the dumbbell slightly in front of your hip to target that rotator cuff (lighter weight).
2. Start at the hip and raise up to the shoulders. The dumbbells should be a few inches in front of your body to move in your scapular plane.
3. Elbows are slightly bent and you're initiating the movement with your shoulders.

Pro-Tip: We're going for blood flow on this. I like to use a lil momentum to achieve heavier weights. Just be sure to squeeze + hit a strong top position. 

CUES
- Retract Shoulder Blades

- Elevated Sternum 

- Reach Away 

- Tuck Your Ribs

Seated Dumbbell Lateral Raises

GOAL
Front shoulder isolation for epic striations 

DETAILS
1. Seated with palms up towards the ceiling. 
2. Raise the dumbbells by squeezing the front of your shoulder. 
3. Keep chest proud and shoulder blades pinned back.
4. Lean forward slightly to put more tension on the shoulders. 
5. Lower slowly. 

CUES
- Proud Chest
- Scoop Up
- Squeeze Don’t Swing

Seated Front Raise

GOAL
Get some shape to your upper body and improve your shoulder function 

DETAILS
1. Sit yo ass down. 
2. Scoot to the end of the seat, feet together and lower weights below knees. 
3. Relax shoulder blades fully while keeping back slightly retracted. 
4. Drive elbows up, squeeze lateral deltoids + traps. 
5. Squeeze at top with a proud chest. 
6. Lower SLOW. Release tension at bottom and repeat. 
Pro-Tip: I prefer not wrapping my thumb around the bar aka less internal rotation.

CUES
- Relax at Bottom
- Proud Chest at Top
- Lower Slow

Seated Upright Row

D-Block: Shoulder Builder Stack

This combo finishes the delts and traps—burnout style. Lateral raises keep your shoulders broad, and shrugs lock in scapular elevation [for better posture and pull strength].

GOAL
Burn em brah. This is the optimal exercise for building rounder shoulders to trick people into thinking you have a tinier waist #TrickorTreat

DETAILS
1. Grip can vary. Neutral grip for basic life or internally rotate with the dumbbell slightly in front of your hip to target that rotator cuff (lighter weight).
2. Start at the hip and raise up to the shoulders. The dumbbells should be a few inches in front of your body to move in your scapular plane.
3. Elbows are slightly bent and you're initiating the movement with your shoulders.

Pro-Tip: We're going for blood flow on this. No need to get real heavy, just go lighter and check that ego. 

CUES
- Retract Shoulder Blades
- Elevated Sternum 
- Reach Away 
- Tuck Your Ribs

Dumbbell Lateral Raises

GOAL
Strong scapular function and upper back

DETAILS
1. Stand tall with a dumbbell on each hand (palms facing your torso), arms extended on the sides.
2. Lift the dumbbells by elevating the shoulders as high as possible while you exhale. Hold the contraction at the top for a second. Tip: The arms should remain extended at all times. Refrain from using the biceps to help lift the dumbbells. Only the shoulders should be moving up and down.
3. Lower the dumbbells back to the original position.
4. Repeat for the recommended amount of repetitions.

CUES - Squeeze Shoulders up to Ears
- Mind Muscle Connect

Dumbbell Shrugs

E-Block: Finisher & Postural Reinforcement

Shoulder Sculptor

Kallie

Another One [Arms + Abs]

Regina

Back Blitz

Mads

Upper Frame [Shoulders]

The Leg Day You Didn’t See Coming

Arm Day from IG

Asher 

Deb Livingston

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.

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!

Louis

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.

Shoulder Sculptor

Community

More workouts from Morgan Olson