Name: Playbook - Morgan Olson - Upper Frame [Shoulders]
Uploaded: 2026-06-04T14:17:21.197Z
Duration: 75 min
Description: Upper Frame [Shoulders]

Mads

Strong mechanics, externally rotate + proud chest. 

We’re adding in extra shrugs to build you traps + shoulders. 

Pause at the bottom of almost every reps. 

Over exaggerate + squeeze for maximal muscle activation.

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
Boulder shoulders

DETAILS
1. Set a smith machine to just below hips.
2. Unrack with hands wider than shoulder width.
3. Stand tall and soften the knees slightly.
4. Brace abs. 
5. Squeeze traps up towards ears.
6. Keep elbows locked out straight and do not bend/rebend knees. 
7. Squeeze hard at the top and lower. Repeat. 

CUES 
- Push Stomach Out
- Wider Grip
- Squeeze Up to Ears
- Don’t Jut Neck Forward

Smith Machine Shrugs

Shoulder Mechanics

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
Strong scapular function and upper back

DETAILS
1. Stand erect with a plate in each hand (palms facing your torso), arms extended on the sides.
2. Lift the plates by elevating the shoulders as high as possible while you exhale. Hold the contraction at the top for a second.
3. Slightly bend the elbows back. Lower the plates back to the original position.
4. Repeat for the recommended amount of repetitions.

Note: use dumbbells if you don’t have plates. 

CUES - Squeeze Shoulders up to Ears
- Mind Muscle Connect

Plate Shrug

A-Frame

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 and just to look shredded

DETAILS
1 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.
2. Elbows are bent at 90 degrees  you're initiating the movement with your shoulders.
3. Proud chest and lower slowly. 

Pro-Tip: use momentum to overload our the muscle with a little heavier weight 

CUES
- Retract Shoulder Blades
- Elevated Sternum 
- Reach Away

Bent Arm Lateral Raise

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

Heavy, still.

Dropset the last two sets of the wide grip chest press +8-10 reps.

GOAL
Target that outer chest and finally fill out a t-shirt the way it was meant to be filled out #WideLoadIncoming

DETAILS
1. Grab the wide grip handles, if your machine only has one set, scoot your hands to the ends. You want that wider angle to open up the chest.

2. Set the seat height so the handles are in line with your nipples. Non negotiable. Too high and your front delts are stealing the show.

3. Pin your shoulder blades into the pad like they owe you money. Slight arch in the upper back is fine [you’re not a pancake]. 

4. Press out wide and focus on squeezing the outer edges of your chest together. Think about pushing your hands apart, not just forward.

5. Control it back slow. The stretch at the bottom is where the magic happens — don’t just let it crash back like you gave up on life.

6. Exhale on the press, inhale on the return.

CUES
- Elbows Stay Wide
- Squeeze the Outer Chest
- Slow Negative
- Shoulders Pinned Back

PRO-TIP
Drop the weight and add a 2-second pause at the full stretch position, say hello to muscle fibers you forgot you had. Single arm wide press if you’re feeling unhinged and want to humble yourself on a Tuesday.

Wide Chest Machine Press

GOAL
Athletic advantage, injury prevention and oblique shredder

DETAILS
1. Set up a cable to the lowest height [note you can also set to shoulder height or above for other angles]. 
2. Grab the end with both arms extended. 
3. Start with shoulders, hips, and feet square/straight forward. 
4. Rotate the torso away from the anchor point, keeping the hips square. 
5. Then, chop that wood by rotating torso towards your hip and slightly towards the ground.
6. Squeeze abs & exhale. Return slowly to start position. Repeat. 

Pro-Tips: Ribs are tucked and you compress/crunch your abs a little. Back foot pivots as you chop. Hips can rotate or stay stationary, whichever gives you a better ab squeeze. 

CUES
- Squeeze Butt
- Rotate Torso
- Tuck Ribs
- Crunch Ribs to Hip Slightly
- Straight Arms Whole Time

Wood Chop

Isolation

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
We’re thickening the density of your abdominal wall for a proper 6-pack. My favorite exercise for abs, ever. 

DETAILS
1. Use a close grip attachment and pick a challenging weight. 
2. Get on your hands and knees and walk back about 6 feet from the machine. 
3. Squeeze your elbows around your head. 
4. Hover over the space ahead of you. 
5. Begin by crunching the belly button into the spine. 
6. Find your balance and isolate the ab crunch. 
7. Avoid pushing the hips back towards your feet as you crunch. 

CUES 
- Hollow Rock
- Hover

Cable Crunch

Reps Station

Upper Frame [Shoulders]

Kallie

Another One [Arms + Abs]

Regina

Back Blitz

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

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.

Upper Frame [Shoulders]

Community

More workouts from Morgan Olson