Name: Playbook - Morgan Olson - W1/D1 Booty Pump 🔥
Uploaded: 2024-01-21T02:10:11.217Z
Duration: 70 min
Description: W1/D1 Booty Pump 🔥

Whoa!  Ok Coach Momo. I see you!  That was so good.

Reiynne

Had to skip the superset at the end bc I was running out of time but damn this was a delicious burn!

Maddy

Everything hurts but glad I did this today

Joyce Ann

Ashley

Kalena

Shannon

Switched to surfer from fighter. Feels better!

Anna

Ingrid

Brenda

Made me way over from photo shoot 2.0 🫠😅🥵 legs are ☠️

Marcí

Coming over from Photo 2.0! Booty for dayzzzzz! 🍑

Tanya Stone

Kali Carl

Kelly

This will set your glutes and quads on FIRE :)

Cheryl

Super cool. Was quite challenging esp the calves bit….. but thoroughly enjoyed

Nandini

Amber

This is my second time going through the dumbbell surfer and the first day of the first week is still🔥!

Kris

Fanny

Made a couple of adjustments, the kneeling calf extension felt painful on my ankles, any substitutes I could make?

Naima

Coming from Diesel Season and holy crap! That was a great leg workout!

AC Michel

Amanda

Awesome thankyou so much love you for helping people reach there goals at home life me who doesn't go to the gym . Thankyou.

Reggie

This is my first day of my first momo program! I usually avoid booty workouts because they bore me soooo much, but this one was 🔥🔥🔥. My calves are really weak tho, so I had to reduce the squat to calf raise reps to 10 since last time I pushed them too far I was in pain 24/7 for over a week and couldn't workout, so I'd rather add reps slowly overtime as they get stronger until I can do the 60 reps and more! Can't wait to see my progress!

Maya

Rebekah

45 trillion calf raises later and im deaddd

Brittany

trying this out after 4 months of the db fighters 💪

Ilona

Definitely has me sweating on the floor 💯😅

Dani

Maritza

Melissa

Jessica Hoernemann

Feel great to get the booty burning! Thanks for a great workout!

Nicole Lee

Mattie

Pamela

Hard. I have a lot of work to do to get where I want to be. This workout kicked my ass.

Andi

Amazing and definitely felt it! I was unsure what a good starting weight would be but I think I got the hang of it after a few sets.

Erin

love you but you’re pure evil adding jump rope after that workout

Carissa Thorne

Faith

This is my favorite program. Starting my 4th or 5th round.

Leigh-Anne

Have done all the fighter modes and this was freaking tough!

Sarah

So hard 😭 but good! I know I’ll be sore tomorrow!

Eliza

Heather

Don't know if I'll be able to walk tomorrow but right now I'm feeling great.

Jade

DB Version "Legs" 

Benchmark Test 😈😈 
- A1: Lateral Walk - 2x1 min 
- A2: Banded Air squat 2 x10
- A3: Banded Abduction 2x10 
- A4: Banded Kickback 2x10 (1 min rest) 

Leg pump superset
 - B1: Glute Bridges - 4x20 
 - B2: Kneeling Leg Extensions - 4x F (30 sec)

- C2: Stiff Leg DB Deadlifts - 4x15, 12, 10, 15 (90 sec)

- D1: Suitcase deadlift - 3x20
- D2: Calf Raises in Squat - 3xF (50 sec)

E1: Jump Rope - 3x 1 min
E2: V- Ups 3x15 (40 sec)

Alright - we’re testing and retreating that strength and endurance. 

Benchmark is max plank hold, max push ups on incline *don’t rest at the top!* and max squats in one minute. 

Keep great form and exhale!

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

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
A good squat comes from flexible ankles/hips, a strong ass, and a developed core #FoundationalShit

DETAILS

1. Feet under your hips, toes slightly turned out according to your ankle flexibility, and reach your hands forward for balance. 
2. Begin by simultaneously reaching your hips back and bending the knees.
3. As you descend, spread the Earth with your feet aka push those knees out. 
4. When the hips go just below the knees, you can stand up. If you look like a rounded goblin, you gotta stretch mo.
5. Ascend and squeeze that ass at the top of a rep for ultimate booty building.
6. Exhale on the way up

CUES

-Chest up
- Shoulder Blades Pinned
-Knees Push Out
-Weight in Heels

Air Squat

Benchmark Test

GOAL
Look like Frankenstein, booty like JLo

DETAILS
1. With a band above your knees, stand tall and begin the movement by squeezing your glute. 
2. Side walk for an even amount of steps on both sides. 
3. Avoid moving from the quad, instead mind muscle connect and squeeze from your glute. 

CUES
- Proud Chest 
- Squeeze from Glutes

Straight Legged Lateral Walk

Banded Air Squat

GOAL
Side booty for...welp side booty and the healthiest knees since you were a newborn 

DETAILS
1. Place a band above your knees. 
2. Stand upright with a proud chest and slightly hinge over by pushing the hip back a few inches.
3. Begin by squeezing one leg out to the side.
4. Slowly initiate the movement by squeezing, not swinging.
5. Lower slow and repeat. 
6. Switch sides. 

Note: sometimes the stable leg gets tired, it’s okay, we’re also working your ability or stabilize and resist tension. 

CUES
- Mind Muscle Connect
- Initiate from Glute
- Slow & Controlled

Banded Glute Abduction

GOAL
Glute max development for no lower back pain and more activation cuz booty 

DETAILS
1. Place a band above your knees. 
2. Stand upright with a proud chest and slightly hinge over by pushing the hip back a few inches.
3. Begin by squeezing one leg back .
4. Slowly initiate the movement by squeezing, not swinging.
5. Lower slow and repeat. 
6. Switch sides. 

Note: sometimes the stable leg gets tired, it’s okay, we’re also working your ability or stabilize and resist tension. 

CUES
- Mind Muscle Connect
- Initiate from Glute
- Slow & Controlled

Banded Glute Kick Back

Circuit A

GOAL
Ultimate glute builder without loading the spine 

DETAILS
1. Begin seated on the ground with a bench directly behind you. Have a loaded barbell over your legs. Having a pad on the bar can greatly reduce the discomfort caused by this exercise.
2. Roll the bar so that it is directly above your hips, and lean back against the bench so that your shoulder blades are near the top of it.
3. Begin the movement by squeezing your butt. 
4. Push through your heels and tuck your pelvis. Focus more on glute activation and tucking the pelvis rather than how high you can push the bar. 
5. Slowly lower by pushing the hips down and repeat. 

CUES
- Initiate from Glutes
- Tuck Pelvis

Barbell Glute Bridge

GOAL 
Load the quads with just your bodyweight 

DETAILS
1. Kneel on a yoga mat.
2. Open your hips and squeeze your butt as hard as possible. 
3. Keeping the sternum elevated towards the ceiling and squeezing your butt as hard as possible, slowly lower back towards your heels.
4. Go as far as you can without breaking at your hips.
5. Squeeze the quads to rise to starting positioning. 

CUES
- Squeeze Butt Hard
- Lower Slow
- Tall Spine

Kneeling Leg Extension

Leg pump superset

GOAL
Lower back, ab and hamstring dominator 

DETAILS
1. Stand with your feet shoulder width apart.
2. Holding two dumbbells by your sides, bend at the hips, keeping your knees soft and feet planted on the floor.
3. With arms straight, reach toward the space between your feet as far as you feel comfortable without rounding through your lower back or losing the feeling of having your feet planted into the floor.
4. To stand, press the floor away.

CUES
- Flat Back 
- Reach Hips Back
- Brace Abs

Dumbbell Stiff Leg Deadlifts

GOAL
Pump those legs with a compound move these are a great way to hate your life and burn your legs to ashes.

DETAILS
1. Feet under hips
2. Show that chest off with your chest up and ribs tucked
3. Knees slightly out with weight by your side
4. Squat with weight in heels. Feels like a mix between a deadlift and squat
5. Lower until mid-shin, then stand. 

Pro tip: Don't stand up fully at the top so you keep constant tension on your quad.

CUES
- Up, Down
- Breathe
- Knees Push Slightly Out
- Weight on Heels
- Flat Back

Dumbbell Suitcase Deadlift

GOAL
This is a weird one but your calves will thank me later

DETAILS
1. Get into a low squat - yes your mobility better be good. If it isn’t start doing a squat hold for 1-5 min every day.
2. Hold onto something so you aren’t gonna fall over.
3. Begin by pushing your heels as far down as possible.
4. Shift your weight forward towards your knees.
5. Extend your foot and flex your calves as hard as you can.
6. Slowly lower and repeat. 

CUES 
- Mind Muscle Connect to Calves
- Knees & Weight Forward

Squat Calf Raise

Superset

GOAL
Increase coordination, flush lymph, strengthen your fast twitch muscle fibers, and increase speed #SoAthletic

DETAILS
1. Feet together.
2. Grab rope with wrists slightly in front of hips.
3. Thumbs face away from the body, shoulders are relaxed, and chin is neutral.
4. Hop low and quickly on your toes will whipping the rope with your wrists. 
5. Let the rope rotate around your body and jump as the wrists slap down.

Pro-Tip: The more relaxed you are, the longer you can keep your natural rhythm.
Pro-Tip II: Drop the rope. Jump low and fast and slap your hands on the front of your thighs. Double tap them to practice double unders. This simulates the timing and coronation needed to jump rope. After warming up with this, carry the same rhythm but just add the rope. 

CUES
- Hips In Place
- Posture is Upright AF
-Ribs Tucked

Jump Rope

GOAL
Lower ab and 6-pack developer.

DETAILS
1. Lay with your legs straight out in front of you.
2. As you raise your legs, reach your fingers toward the ceiling to pull your upper body off the floor.
3. Slowly lower yourself back and try not to use momentum.

CUES
- Crunch Belly Button into Spine
- Point Toes 
- Exhale on the Up

V-Ups

W1/D1 Booty Pump 🔥

Sophia

Awesome workout! I love shoulder day 💪🏼❤️

I don’t have access to a gym with a heavy bag so just a line or two about how to adapt/ alternatives would be helpful

Miriam

W1/D2 Shoulders & Triceps 🔥

W1/D3 Back & Bis 💪🏼

This workout was a killer but it felt amazing.

W1/D4 Peaches & Abs 🍑

That was rough, but I made sure to do every exercise, just not every set. Thanks for kicking my ass again girl!

Drea

Either my legs will thank me later or they will never forgive me… could go either way

W2/D1 Leg Shredder 🔪😍

The banded exercises get me every time 🫠😂

W2/D2 Arm & Chest Shredder 🚀

I had to swap the sprints with interval rowing on highest resistance. I hope that’s alright.

Cassie

W2/D3 Back & Biceps Crusher 💪🏼

Felt great. Used weights for the glute bridge tho….. as it was too light and easy .

W2/D4 Abs + Butt Pump 😈

W3/D1 Big Leg Day 🔪🔥

Ahhh someone call the fire department my Abs are burning!🔥

Courtney

W3/D2 Shoulders & Triceps Ooof 🔥

What’s the difference between the dumbbell curls and the hammer curls? The motion in the videos look the same to me except you stand during the hammer curls?

Leroy

Taylor

W3/D3 V-Taper Workout 🌲

Denise

W3/D4 Glute Pump 🍑🔥

Legs feel like jelly 😂 but I love it doe‼️‼️😅

Daisha

W4/D1 Leg Day Demolition 💥

5 rounds of the lat raises and skull crushers was just unfair

Stephanie Marchant

W4/D2 Shoulders & Tricep Pump 💎

Becky Cole

W4/D3 Tight Back Day 🔥

I did it!!! First time actually seeing a workout plan all the way through start-to-finish 💪😎

W1/D1 Booty Pump 🔥

Community

More workouts from Morgan Olson