Name: Playbook - Morgan Olson - W1/D1 Chest, Back & Abs
Uploaded: 2024-01-21T02:10:11.265Z
Duration: 60 min
Description: W1/D1 Chest, Back & Abs

I am dying. Very difficult for a beginner like me (specifically the ab workouts) but it hurts SO good! 😅

Kamie

Naïka Champaïgne

Candace

Grace

Would love to see what if equipment (if any) is needed for a workout at the top! Didn’t have a band on me, but appreciated the substitution rec.

Margaux

First real work out in a long time…I’m dead…

Melissa

April

Sonia

Melanie

Andréia

Ragnhild

Been out of the game for a couple of months and this was a wonderful start to getting back in

Sora

I’m unfortunately overweight due to my having PCOS. So some workouts were harder for me but I enjoyed it very much!

Natalie

Kait

The push ups to failure are a killer. Don’t ever think I’ll get the hang of them!

stephanie turley

it was hell. I am definitely out of shape and am an overweight as well. I am amazed how I keep going on a first day. I did the half then another half later to completed the whole workout. I couldn’t push up or doing burpees for shit so I decide to look up just doing similar in easy way that I can start to building become better with workout. Sweat here!! 😍

Jessie

Aylin

I thought I'm in a better shape, But with this workout I found out that I'm not haha! 
It was great ! 🙏

Karolína

Good workout , im so out of shape its horrible🥴.

Edina

Camille

Ferda

Charlie

Feels great to start working out. I cannot wait to start the fighter workout. I just started a new job though and don’t want to overdo it my first few weeks there. But can’t wait to get abs , veins and my chest gone !

Sarah

Tonya

Latoya

First time doing any kind of exercise in a while, I’m so out of shape and this kicked my ass, but it’s definitely encouraged me to kick ass in turn!

That was a hardcore Day 1. Can’t wait to see what’s next!

Deanna

Whew, I’ve adjusted my diet and am finally starting the at home workouts. Trying to get back in shape as a freelance dancer and this kicked my butt. Thank you, happy I made it through 🥵😅😭

Maya

Nellie

Day One - Seeing my limits.. but holy shit I got my ass kicked in a good way! 😅

Ashley

jolan coursol

It was definitely a challenge but exactly what I needed. So far I’m liking this program

Ellie

It was terrible !! 😭😂 I broke down at least 3 times but I know it will be worth it in the long run !!!!! 🥹💪🏾

Jael

Been a while since I worked out and this kicked my ass! 🙏

Miranda

It was intense, I couldn’t do some but I tried and made an effort. I’m not a quitter and I’ll keep trying and be better , and be a pro at it

Jacki

Killer and workout. That guy saying hi in the background 😅

Jess

Great workout!! I'm trying the free trial and looking forward to the next day

Danii

Super tough! Really enjoyed it though 💪🏼💪🏼💪🏼

Alex

Written instructions were confusing as they were clumped together and too long to read. Recommend writing shorter instructions specific to the video shown so we dont lose momentum.

Nadine

it was tough but i know i’ll feel
it tomorrow for sure lol

Selena

You make it look so easy! Can’t wait to get there.

Amie Blade

First workout in many years… definitely burned but proud of myself for making it to the end

Sasha

It’s a great starting point for me, I definitely need to get into better shape and I’m excited to do it with this program!

Meena

Wow...😱

That Momo ab burner had me 
" Embracing The Suck! "

It's All Good because that's when growth happens. 👍

Betina

It felt good! Didn’t realize how much I was out of shape until I started going. Definitely an eye opener, even though I have a physical job. 💯

Kiley

All I am going to say is I never hated burpees more in my life. But a good home workout that definitely made me sweat!

Janet

Super fucking hard, however…. It was my first day and I’m 42 and out of shape.  I’ll give myself props for finishing strong and getting back to it.  I used to be a college athlete, I can get there again. Thanks!!

Ange

Samantha

Alriiight! Day 1 baby! Minimal equipment needed. Use your body weight to refine your movement. 

Get laser focused on muscle contraction, positioning and reps. 

The whole program: focus on tempo and muscle activation. Go slow on the way down and squeeze on the way up.

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

Slow tempo on the push ups. Retract and squeeze between your shoulder blades as you lower. Exhale on the press. 

Dropset with the resistance band rows. If you don’t have a band, do Supermans instead.

GOAL 
Target your upper chest and upper back for ultimate confident posture and proud chest 

1. Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height.
2. Place your hands on the bar, with your hands wider than shoulder width.
3. Position your feet back from the bar with arms and body straight. Your arms should be perpendicular to the body. This will be your starting position.
4. Keeping your body straight, lower your chest to the bar by bending the arms.
5. Return to the starting position by extending the elbows, pressing yourself back up.

CUES 
- Proud Chest 
- Externally Rotate Shoulders 
- Squeeze Between Shoulder Blades

Incline Wide Push Up

GOAL
Wider back for that strong look

DETAILS
1. Resistance band set on a high anchor. 
2. Take a knee. 
3. Lower chest but retract shoulder blades as you pull. 
4. Retract and depress shoulder blades. 
5. Squeeze from elbows. 

P. S. Ignore the lower back fat. We all got it lol. 

CUES 
- Proud Chest 
- Right Triangle

Resistance Band Overhead Pulldown

GOAL
Wider back for that strong look

DETAILS
1. Resistance band set on a high anchor. 
2. Take a knee. 
3. Lower chest but retract shoulder blades as you pull. Squeeze one down at a time. 
4. Retract and depress shoulder blades. 
5. Squeeze from elbows. 

P. S. Ignore the lower back fat. We all got it lol. 

CUES 
- Proud Chest 
- Right Triangle

Alternating Resistance Band Pulldown

Superset

Slow tempo on push ups. 2 second negative, 1 second pause at bottom and strong press up.

If you don’t have an exercise ball, do butterfly sit ups on the ground.

GOAL 
Amazing, just amazing. Great way to overload the triceps, chest and shoulders while getting a lot of volume 

DETAILS 
1. Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height. 
2. Place your hands next to one another on the bar.
3. Position your feet back from the bar with arms and body straight. This will be your starting position.
4. Keeping your body straight, lower your chest to the bar by bending the arms.
5. Return to the starting position by extending the elbows, pressing yourself back up.

CUES - Right Triangle 
- Squeeze from Triceps 
- Strong Plank Position

Incline Close Grip Push Ups

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

GOAL
Accumulate a high amount of work load through pressing, hip flexion and jumping #HeavyBreathing 

DETAILS
1. Bend over and reach the hands to the ground.
2. Jump the feet back into a plank position.
3. Lower the whole body to lay on the floor.
4. Press up off the floor and jump your feet under your hands (optional: scale by stepping one leg under your shoulders at a time.)
5. Return to a standing position with feet under your hips.
6. Jump up and clap overhead.
7. Repeat until sweat turns into blood

Pro-tip: Burpees are extremely mentally challenging. You will hit mind failure before you hit muscle failure, so zone in and kill this shit. 

CUES
- Chest to Ground
- Feet Replace Hands
- Breathe with a Rhythm

Burpees

Ab Incinerator

Non-stop. Ultimate blood flow to abs for that 6-pack abs.

GOAL
6-pack body weight edition, just make sure to crunch your abs and not sit up with your neck #ProTips

DETAILS
1. Lay on your back with your knees bent.
2. Begin my crunching your abs into your spine with your wrists dragging up your quads.
3. Crunch up to raise your wrists up to the knees.
4. Move slow and work from the abs not momentum.

Wrist to Knees

GOAL
Lower ab shredder - lift with the abs, not the hips 

DETAILS
1. Lay with your legs straight up, point your toes like a ballerina and glue your lower back to the floor.
2. Keeping your arms straight by your sides, or under your hips, slowly lower your legs to the floor until your lower back begins to arch. 
3. Mind muscle connect to your abs and crunch your abs to return to the starting position.

CUES
- Hollow Rock 
- Crunch Abs into Spine

Lying Leg Lifts

GOAL
Get those V-line obliques by looking like a weirdo #WorthIt

DETAILS
1. Lay on your back. 
2. Bend your knees and place heels far enough where you have a good range of motion on the movement.
3. Crunch your abs into your spine and slightly elevate the shoulders off the ground.
4. Straighten out your arms and begin by touching your ankle with one arm. 
5. Move slow and intentionally aim to contract the obliques. 
6. Repeat on the other side.

Ankle Biters

GOAL
V-lines baby 
 DETAILS
1. On your butt, bend your legs at the knees.
2. Get a proud upright chest. 
3. Twist your torso and punch through with the fist.
4. Hold the contraction for a second and move back to the starting position while breathing out. Repeat on the other sides.

CUES - Proud Chest
- Squeeze Abs
- Exhale on the Punch

Torso Twist

MoMo[Muscle] Ab Burner

W1/D1 Chest, Back & Abs

Karen

W1/D2 Butt Stuff

Worm pushups are killer 🙇‍♀️❤‍🔥

i died at the worm pushups my lil arms were like a worm and spaghetti by this time

I had to modify for equipment and wrist and lower back needs but pretty happy to could get through it.

W1/D3 Chest, Back & Abs

Those jumping squats kill after an hour leg workout!

W1/D4 Legs 🦵🏼

Hard but I feel pretty proud that I did it!

W2/D1 Chest, Back & Abs

First real work out after top surgery and it feels good to move this way again 😌

W2/D2 Legs 🦵🏼

Kelly

W2/D3 Arms & Abs

W2/D4 Quad Pump

It’s been a while since I felt like throwing up after a work out. Great workout

W3/D1 Chest, Back & Abs

Avery

W3/D2 Butt Stuff

Already feeling so much stronger after 3 short weeks..amazing..

Christina

W3/D3 Shoulders & Abs

My burpees are way better than they were when I started! My coordination and strength overall are much improved in only 3 short weeks. I love this program and I recommend it to everyone.

W3/D4 Legs 🦵🏼

Haeley

W4/D1 Back & Shoulders

Been sick but back at it, rough leg day but so worth it!!

W4/D2 Legs 🦵🏼

Kayla Jones

About died but was amazing!! One more day and I will have finished my first program since USMC training. Glad to be back into it.

Really trying to work on good form , amazing how different it feels when you really try to do the sets properly🤪

W1/D1 Chest, Back & Abs

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