Name: Playbook - Morgan Olson - Steel-Plated Chest
Uploaded: 2026-06-04T14:17:21.571Z
Duration: 70 min
Description: Steel-Plated Chest

Salsa

Melody

love - had limited time today to get through it but did as much as time allowed. so good.

Zander

Kallie

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

GOAL
Build a chest that fights back and bulletproof those serratus muscles your body forgot existed
#PushWithPurpose

DETAILS
1. Use parallet bars if you have for a deeper negative. 
2. Lower yourself slow, squeezing your shoulder blades as you go down. 
3. Press up hard, and at the TOP, push even further. Round your upper back, push the ground away from you like it personally offended you. That extra push is the protraction.
4. You should feel your shoulder blades spread apart at the top, round the lower back as well to hit a hollow rock position 
5. Reset the shoulder blades on the way down, let them squeeze back together naturally as your chest opens up.
6. Exhale on the push and protraction, inhale on the way down.

CUES
- Round Shoulder Blades at Top 
- Round Lower Back at Top 
- Hollow Rock at Top

PRO-TIP
Slow it down to a 3 count on the way down and hold that protraction at the top for 2 seconds.

Serratus Push Up

GOAL
Build up your pressing strength through proper positioning and high volume

DETAILS
1. Set hands right outside of shoulders on the dumbbell rack, couch or bench. 
2. Get in a tight plank position. No sagging your stomach or arching your lower back excessively.
2. Feet together, butt squeezed, ribs tucked and as you descend down into the push up squeeze your shoulder blades back. 
3. At the top of the rep, push away with your shoulder blades to get more movement in your serratus/scapula. 

Pro-Tip: #1 mistake is your elbow position. If your elbows track out, that's a no no. If you lose the Right Triangle in your elbow that's a no no. 

If that happens, it's because you're pressing "too high." Step closer to the bar or bench and touch the bar to below your sports bra with the elbows close to your rib cage. 

CUES
- Plank Position
- Squeeze the Shoulder Blades Back
- Right Triangle
- Bar/Bench Below Nips

Incline Push Ups

GOAL
Wider back for a tighter waist and strong look

DETAILS 
1. Grab the pull up bar with arms fully extended and externally rotate your shoulders, think of showing your armpits forward. 
2. Begin by retracting your shoulder blades back to initiate the movement and follow through by squeezing your elbows down towards your hips. 
3. Keep your sternum up towards the ceiling and squeeze your armpits hard. 
4. Try to get chin over bar, exhale and lower slowly. 

CUES
- Proud Chest
- Squeeze Armpits
- Show the Armpits

Wide Grip Pull Up

Standard

Go VERY light on the raises. Like 1-3kg lol. I used 2.5 and just did lots of quick reps.

GOAL
Shoulder stability + builder 

DETAILS 
1. Sit, shoulders back, proud chest. 
2. Elbows slightly in front of body, squeeze shoulder blades.
3. Press up. 
4. SLOW the way down. Control and make a 90 degree angle. 
5. Press again. 

Pro-tip: keep forearms vertical. 

CUES
- Proud Chest
- Look Up
- Slow + Controlled

Dumbbell Shoulder 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

Dumbbell Lateral Raises

GOAL
Isolate the front deltoid and build those babies to have density to create a rounded, sculpted look 

DETAILS

1. Start with the dumbbells at the hip and raise to eye level. 
2. Keep shoulder blades retracted with a proud chest. 
3. Slow and controlled. Really think about flexing the shoulder and not overpowering with the pec or trap. #Contract

Pro-Tip: I recommend doing single arm raises in an alternating fashion. 

CUES
- Proud Chest
- Don't Shrug Up
- Breathe
- Grunt

Alternating Underhand Dumbbell Front Raise

Steel Upper Pecs

GOAL
Refine your mid-trap and rear delts for healthier shoulders than Dr. Oz

DETAILS
1. Hinging at the hip or what have you, get your spine rigid and neutral. Chin tucked.
2. Begin by squeezing your shoulder blades down towards your hips. 
3. Contract the shoulder blades together and squeeze to full range to extend the weight. 
4. Fly away birdy. Slow and controlled.
Pro-Tip: Don't relax your chest if you have a support, think of resisting the pad or your knees and pulling everything back to tighten your erectors, scaps, and mid back up. 

CUES
- Rigid, Extended Spine
- Pinch Shoulders Back & Down
- Chest Angled Up

Bent Over Rear Delt Flys

GOAL
Pull back to strengthen your retraction muscles aka traps, rear delts, erectors

DETAILS
1. Cable band is set to right at shoulder height.
2. Retract scapulas back by pulling with your elbows. 
3. At the end of the rep, your wrists are slightly above your elbows. It's almost a half scarecrow position or like a "Put your hands up" type position.
4. Control the negative and return to the start keeping your shoulder blades retracted. 

Side note: This is a very weak position and harder than just a typical row so don't be afraid to go lighter and more for blood flow.

CUES
- Retract & Depress Shoulder Blades
- Wrists above Elbows
- Proud Chest

Face Pulls

Rear Delts

GOAL
Squeeze from the chest for better isolation and pump 

DETAILS 
1. Set cable handles at shoulder height. 
2. Hinge over and stiffen the back. 
3. Begin by squeezing the handles together and feeling tension in your chest. 
4. Slowly open the arc and squeeze your chest to bring the handles back together. 
5. Try to keep the shoulder blades pinned together and externally rotate your shoulders. 

Aka proud chest and show the armpits.

CUES
- Proud Chest
- Shoulder Blade Depression & Retraction
- Squeeze Chest

Bent Over Chest Flys

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 that bar 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

Barbell Upright Row

Chest Splitter

GOAL
Hollow rock position for the ultimate wash board abs

DETAILS 
1. Begin on knees in hip width position. 
2. Tuck your pelvis and crunch your belly button in. 
3. Retract shoulder blades. 
4. Begin by rolling out slowly, maintaining the hollow rock position in your trunk. 
5. Keep crunch, squeeze glutes + back tight. 
6. Go to fullest extent where you keep your hollow rock and lower back rounded. 
7. Return by crunching the abs in and pushing away from the ground. 

CUES
- Hollow Rock
- Tuck Pelvis 
- Depress Shoulder Blades

Ab Wheelout

GOAL
Build ab strength relative to your body weight 

1. Start in supine position.
2. Arms extend overhead.
3. Legs extend and press together.
4. Eliminate space below lumbar spine by contracting the abdominals. 
5. Rock in this position minimizing movement at the hip and shoulder.

CUES
- Point Toes
- Hollow Rock 
- Crunch Belly Button into Spine

Hollow Rock

6-pack operator

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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.

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]

Squeeze Ur Blades

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]

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.

Steel-Plated Chest

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