Name: Playbook - Morgan Olson - W1/D1 Chest & Shoulders 🔥
Uploaded: 2024-01-21T02:10:11.127Z
Duration: 75 min
Description: W1/D1 Chest & Shoulders 🔥

I enjoy Morgan’s workouts, but I have trouble following the instructions as a neurodivergent person. The writing has a lot of personality, which I understand the appeal of, but it clutters the information and makes it really hard for me to get to the core of what is being said. I often find I have to risk potentially having poor form, because it’s just too difficult to comprehend and absorb.

Great for someone who’s shy at the gym!! Definitely a great workout.

Amazing! Feeling the burn and shakes. Had to Google to do some mods but it was awesome and a great first day back to the gym

Kris

Fucking great way to get back into things!!

TIANA

Brutality. I’ve been off/on due to cross training mma so injuries are prone… this one right here got my shoulders feigning for more pain… in the right way! Quality control by slowing it down, no ego with the weights, and fire focus has me appreciating the little things again. Self care and self control is key in sports so I’m grateful for the reminder Morgan! Excited to get back on the stallion!

Toni 

Danny

It was great. This is a good starting place for me. Need to find a modification for the close in push up.

Alex Blanks

Steph Quintana

Maybe add alternatives if you’re new to push ups! Or how to work up to push ups. All the other workouts were fantastic

corn

Restarting just because i prefer DB workouts, and this series really had be shaped nice 💪🏽

Back at it again! Feels good after HIW Challenge! 💪🏽

Natasha

Great workout! I couldn’t seem to nail the close grip push-up. I looked awkward doing it

Christine

First work out in a while after surgery. Felt great!

Karolína

Melissa Rose

Close grip push-ups are murder, but thanks?

Abbey

Getting back into working out. I think I picked the right program. Love the pump I just got!

Sydney

Katy

Trying the 7 days program before seeing if I want to commit to the fighter workbook/plan. Prepping for my wedding in 8 months time, so even though it’s a cost, hoping the benefits are there with the commitment by the time it comes along. Also working on my mentality and nutrition aswell so thinking fighter will be up my street. 
First workout under my belt today. Focus on the technique. Enjoyed the plan and feel good.

Charlie

I really enjoyed this workout! I am excited for this program.

Morgan

Jade

Emma

Looking forward to this program! We about to get JACKED! 🔥🚀

Jess

Andrea

Incline Push ups are tough and I’m not sure about my form

Ashley

Ramya

Great! I had to make some adjustments with weights here and there due to a preexisting injured shoulder.

Laura

Nicky

Averi Peterson

Dorothea

Jenn

Amazing workout. First time getting back into it in a few months.

Angelo

Is there a way to have modifications for the push ups :)

Chel Erin

too many push-ups, couldn't even get 5 of them done😭

Maria

It’s been a while! The workouts always kick my booty!

Dustie

Cindy

Shirine

Sukie

Shawn

Kelsey

can only do pushups on my knees so far BUT WE STILL SLAYED IT 😌

Oliver

Hanna

Not toooo shabby. Have been following you for awhile and have been looking at you as kinda a role model! but haven’t started and it’s been awhile… Got on it today though so feel good. Can’t wait to continue on tomorrow and the next. I’m feeling good about this!

Nicole

Let’s get it on Week 1 Day 1! Focus: Striated chest, round shoulders, horseshoe triceps & fat burner.

Most exercises work up to a heavy 8 reps immediately followed by a drop set to failure. Dropset on the bench press and incline overhead press. 

The sets are 4 sets - the last set it a drop set after the heavy 8. Aka do 8, drop weight immediately and do until failure.

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
Unilateral pressing to develop strong pecs, shoulders, and triceps 

DETAILS
1. Start sitting upright on a bench. Dumbbell on each knee with a 90 degree elbow.
2. Use your knee to hike the weights up to your chest height as you lay back on the bench. 
3. Immediately press out of the first rep, that may be the trickiest part.
4. Elbows are 45 degrees angle your body and you got that right triangle in yo elbow. 
5. Control the weight as it descends. Lower elbows to parallel or just below for happy shoulders and strength building.
6. As you're pressing up, squeeze the chest.  
7. Wrist is directly over elbow. And wrist is neutral. 

CUES
- Heels Grounded
- Elbows Just to Parallel
- Shoulder Blades Back and Down
- Wrists Neutral

Dumbbell Bench Press

GOAL
Boulder shoulders and upper chest demo 

DETAILS
1. Grab dumbbells and sit on incline bench. 
2. Clean the dumbbells up one at a time by using your thighs to bring the dumbbells up to shoulder height at each side.
3. Rotate the wrists so that the palms of your hands are facing forward. This is your starting position.
4. As you exhale, push the dumbbells up until they touch at the top.
5. After a second pause, slowly come down back to the starting position as you inhale.
6. Rinse & repeat, baby. 

CUES
- Proud Chest
- Shoulder Blades Back and Down
- Slow Negative

Incline Seated Dumbbell Overhead Press

Chest volume & lateral shoulder development. Beginner weight: 5-8lbs. Intermediate: 10-15lbs. Advanced: 15-25lbs.

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

DB Lateral Raises, Seated

Arms of Steel 🦾

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

Single Arm DB Lateral Raises

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

Arms of Steel Pt 2 🦾

W1/D1 Chest & Shoulders 🔥

W1/D2 Back

Definitely is more challenging than it looks! 🔥🔥

Sweet & consistent. Those banded glute bridges are NO JOKE! Solid burn

Devin

W1/D3 Legs🦵🏼

Rosa

W1/D4 Arms & Abs

Slowing down the movements had me appreciating this pump 🔥

Working hard to get back after an upper respiratory infection took me out of everything for nine weeks. Still cough a lot and apparently throw up after a hard workout but I’m getting better little by little.

AC Michel

W2/D1 Chest & Shoulders

Emily

Everything was pretty tight today, but I think I'm getting better at it?

W2/D2 Back 🥊

Denise

So happy I didn’t have to do this in a public gym 😂

Elise

W2/D3 Legs

Going to have nightmares about that incline skull crusher ☠️

I'm outta shape baaaad. Glad I'm doing this with my gym bud Jordyn!

Drea

It was so good! Feels great to be in the gym again. Arm day is always one of my favourites and the pump for this workout was AMAZING! 🔥🙌🏼

Jordyn

W2/D4 Arms & Abs

Shannon

Kalena

Carly

W3/D1 Chest & Shoulders

Louis

Have to cut things short bc of 8 mos of gf weight gain ;) and a serious loss of strength (I’m 47). Beginning the slow slog back. Love the workouts 🙏🏼

W1/D1 Chest & Shoulders 🔥

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