Name: Playbook - Morgan Olson - Shoulder Shred + a Jog 🥵
Uploaded: 2026-06-04T14:17:23.588Z
Duration: 55 min
Description: Shoulder Shred + a Jog 🥵

Anna

Keep up the good work, coach. These workouts are getting better! Thank you 🙏

Julia

Rarielle

Sussn

Banoo

Naima

That pec shred was INTENSE! My shirts are all fitting so much better, the non-scale victories are the best!

Mads

Biggest flex of the day was being able to do slow and controlled hanging leg raises

Kallie

GOAL
Death. Jk…power, fat burning cardio + you may or may not see the light #Ouch

DETAILS
1. Grab the handles of the ski erg and set resistance dial between 7-10. 
2. Start your stokes by using your hips and legs to drive the power. 
3. First position squat position, get on toes, tall reach.  
4. Second, drive down into a squat with a follow from your arms. 
5. Focus on using the hips. 
6. Drive up, throw your hips back and down and follow with arms. 

Swap for row erg, air dyne or sprints if your gym doesn’t have this. 

CUES
- Breathe
- Strong Core
- Tip Toes 
- Leg Drive

Ski Erg

GOAL 
Boulder upper back and scapular health

DETAILS
1. Stand tall.
2. Grab the ends of resistance bands with your thumbs pointing away from each other.
3. Begin by slowly pinching between your shoulder blades and depressing your shoulders. 
4. Keep thumbs out and avoid shrugging.
 CUES
- Depress & Retract Shoulder Blades 
- Thumbs Out
- Slow

Resistance Band Pull Aparts

GOAL
Power + speed 

DETAILS
1. Stand a few inches in front of the box
2. Slightly bend knees and push out slightly. 
3. Swing arms behind you. 
4. Throw arms up to propel the jump. 
5. Extend hips and knees to accelerate out the bottom. 
6. Land softly on box. 
7. Aim to throw all your momentum up and forward, not down on the box. 
8. Step down, alternating sides. 

CUES
- Throw Arms Up
- Soft Landing
- Exhale

Box jumps

GOAL
Wake up with rotation + power #CNS

1. Set cable to lowest height. 
2. Get in a staggered stance (ex left foot fwd, right arm row)
3. Bend knees to feel grounded. 
4. Rotate opposite arm forward and back while rowing back. 
5. Think of pulling as hard and quick as you can. 
6. Rotate through the upper back. 

CUES
- Staggered Feet
- Rotate
- Exhale
- Power 
- Tuck Chin

Lawnmower Row

CNS Warm Up 2

GOAL 
Build a defined, started upper chest and shoulder to look stronger, more defined with confident posture 

DETAILS
1. Lock in dumbbells overhead on an incline bench. 
2. Be sure to keep full control of the dumbbells at all times. Then breathe out and push the dumbbells up with your chest.
3. Lock your arms at the top, hold for a second, and then start slowly lowering the weight. Tip Ideally, lowering the weights should take about twice as long as raising them.
4. Repeat the movement for the prescribed amount of repetitions.
5. When you are done, place the dumbbells back on your thighs and then on the floor. This is the safest manner to release the dumbbells.

CUES
- Proud Chest 
- Squeeze from Chest

Incline Dumbbell Bench Press

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

DETAILS
1. Don't let yourself swing around. Slow and controlled is the name of the game.
2. Jump up and hold onto to a bar. Retract your shoulders and externally rotate that shit. 
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

Hanging Leg Raise

Brute Strength

Alternating bench press: 5 left arm, 5 right, 5 left, 5 reps right, 5 left, 5 right. Set is complete.

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. Keep one arm extended. Lower slowly on one side, 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.
8. Alternate arms. 

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

Alternating Dumbbell Bench Press (15 each arm)

GOAL
Tricep crusher in a pressing movement 

DETAILS
1. Lay on a bench. 
2. Squeeze shoulder blades back and down.
3. Bring the weights together and at the top. 
4. Push them together, squeeze your chest as hard as you can. 
5. Lower slowly by pushing elbows down towards our hips. 
6. Squeeze your triceps to press up 

CUES
- Lower Weights Below Nipple Line
- Elbows Close to Ribs
- Elbows Towards Hips

Hex Press

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

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. Knees are slightly bent, hand grip can vary but usually right inside the shoulder is optimal. 
2. With the weight at your hips, begin pulling by leading with your elbows. Get the elbows up towards your ears and the weight will follow.
3. Keep the weight close to your body. 
4. As you pull, you can shrug up to target the traps as well. 
Pro-Tip: I prefer not wrapping my thumb around the bar aka less internal rotation.

CUES
- Shrug Up 
- Squeeze Up
- Knees Slightly Bent
- Chest Up

Dumbbell Upright Row

Pec Shred

GOAL
Lateral shoulders with better angle 

DETAILS
1. Set up a low cable with handle. 
2. Pick 5-10lbs, lean and grab the pole. 
3. Depress shoulder blades and relax. 
4. Squeeze shoulder to lift handle to shoulder height.
5. Lower slowly. 
6. Repeat. 

CUES
- Proud Chest
- Retract & Depress Shoulder Blades

Leaning Cable Lateral Raise

GOAL
V-line maker 

DETAILS
1. Start in a perfect side plank. Feet stacked on top of each other & elbow under shoulder. 
2. Squeeze your butt hard and create tension in your obliques. 
3. Slowly drop your hip towards the ground and squeeze oblique to raise up to neutral.
4. Repeat. Be sure to lower slow & squeeze, not just bounce and relax. 

Reps are per side.

CUES
- Slow
- Squeeze
- Palm Down for Stability

Side Plank Hip Drop

GOAL
Get that static hold for core endurance and strength #PlankMore

DETAILS
1. Feet together, butt squeezed, tuck the ribs down and flex your belly button in. 
2. Actively crunch you abs into your spine and keep the elbows below the shoulders or slightly in front. 
3. Keep it tight and focused. Think about donuts, not how bad it hurts. 

CUES
- Elbows Under Shoulders
- Feet Together
- Extend Legs

Plank

Finisher

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

Jog (6 speed rest as needed)

Shoulder Shred + a Jog 🥵

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Shelley

Arm Day from IG

Asher 

Deb Livingston

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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!

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 Shred + a Jog 🥵

Community

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