Name: Playbook - Morgan Olson - Super Scapula Back Day 🥵
Uploaded: 2026-06-04T14:17:23.741Z
Duration: 60 min
Description: Super Scapula Back Day 🥵

I have to do this one again bc today was one of those days where you do like 20 mins and go nope and & leave 😂

Annamaria

Anna

Chelso

Those cobra cable crossovers are super good to work some different muscles. I always appreciate your ability to put up some great workouts

Julia

Rarielle

Those cobra crossovers are deceiving my difficult. Liked this workout this week - focused on exercises I don’t do often, like the cobras and the reverse pec deck.

Nicole

Marcelita

All in the scapulas today 🥵 Aim for a proud chest, depress those shoulder blades + ‘crunch’ your armpit to your hip xx

Try to increase weight on kettlebell row.

GOAL
Upper back builder 

DETAILS 
1. Set chair height relatively high to keep shoulders in line with shoulders. 
2. Begin by relaxing shoulder blades forward.
3. Squeeze between shoulder blades to fly out. 
4. Depress shoulder blades. 
5. Go slow and controlled. 
6. Slowly return arms, keeping tension in mid back. 

CUES 
- Depress and Retract Shoulder Blades 
- Squeeze from Back 
- Externally Rotate

Reverse Pec Dec

GOAL
That lat squeeze for a v-taper look

1. In a wide stance hinge over with a flat back. 
2. Depress your shoulder blades to flex your lat. Do this by squeezing your armpit to your hip. 
3. Pull elbow to your hip. 
4. Squeeze your lat, return weight. 
5. Alternate each side. 

Reps are total. 

CUES
- Flat Back
- Depress Shoulder Blades
- Squeeze Armpit

KB renegade rows

Pumped Start

GOAL
Wider back for smaller hips and waist

DETAILS
1. Set resistance. The heavier = the easier. 
2. Arms straight and wide grip. 
3. Externally rotate your shoulder. Think of showing your arm pits.
4. Begin by retracting your shoulder blades back and down.
5. Squeeze the elbows out and think of tucking them into your pockets. 
6. With a proud chest reach the top, lower slow. 
7. Repeat. 

CUES
- Show the Armpits
- Shoulder Blade Retraction & Depression
- Proud Chest

Assisted Pull Ups

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

Volume

GOAL
Lat attack for a stronger back and tighter waist

DETAILS
1. Kneeling with a cable on high. 
2. Grab with arm and opposite knee is up. 
3. Full stretch and begin by pulling the elbow towards your hip.
4. Think about depressing your shoulder blades not just pulling.
5. Pull elbow towards belly button. 
6. Release slowly. 
7. Repeat with either a proud chest or slightly bent forward. 

CUES
- Squeeze Armpit
- Right Triangle

Kneeling Cable Row

GOAL
Wider back for a tighter waist and strong look

DETAILS 
1. You will start by grabbing the wide bar from the top pulley of a pulldown machine and using a wider than shoulder-width pronated (palms down) grip. Step backwards two feet or so.
2. Bend your torso forward at the waist by around 30-degrees with your arms fully extended in front of you and a slight bend at the elbows. If your arms are not fully extended then you need to step a bit more backwards until they are. Once your arms are fully extended and your torso is slightly bent at the waist, tighten the lats and then you are ready to begin.
3. While keeping the arms straight, pull the bar down by contracting the lats until your hands are next to the side of the thighs. Breathe out as you perform this step.
4. While keeping the arms straight, go back to the starting position while breathing in.

CUES
- Proud Chest
- Squeeze Armpits

Rope Straight Arm Pushdown

Squeeze

GOAL
Isolate those shoulder blades to get a stacked back 

DETAILS
1. Set cable to just above head. 
2. Crossover and grab opposite empty cables. 
3. Round shoulder blades. 
4.  Begin by depressing and retracting them back and down. 
5. Squeeze your back to finish with a slight bend in your arms. 

CUES
- Move from Shoulder Blades
- Round to Proud Chest 
- Squeeze Hard

Cobra Cable Crossover

GOAL 
Full stretch of abs with a mind muscle connection to your 6-pack

DETAILS
1. Lay with your back on a physioball. 
2. Walk back to hang off the ball more.
3. Fully stretch your abdominals and mind muscle connect to your abs.
4. Sit up towards the ceiling, not just forward.
5. Exhale on the contraction.
6. Slowly lower to fully stretch. Repeat.

CUES
- Hollow Rock
- Crunch Abs into Spine 
- Sit Up Not Just Forward

Sit Ups on Ball

Retract

Super Scapula Back Day 🥵

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 

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.

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.

Super Scapula Back Day 🥵

Community

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