Name: Playbook - Morgan Olson - W1/D1 Diesel Legs Home Edition
Uploaded: 2024-01-21T02:10:11.148Z
Duration: 50 min
Description: W1/D1 Diesel Legs Home Edition

Ellie

First day back ! Can feel everything in my legs .

Royalty

Natasha

Amanda

My. Legs. are on FIYAAAAAAAH! 🔥 😂 (Alicia keys voice)

Alicia

I’m getting back from a hospitalization and this was a great workout to come back to

Buddy

Laura

Cassie

Helena

Christi

Kicked my ass as usual. Surprised I was able to finish all the reps and sets

Patricia Sessa

I’m back !!! 😎💪🏾👏🏾🫶🏾

Kysha

Ashley

Dorothea

Mandy

Krystal

Shierel

Split it into two sessions. Legs were hurting lol

Dani

Andrea Dupart

Judith

Coming back after a bout of illness …. So feels great to be able to come back to Morgan.
Did most of it…. Just a few odd reps left out. 😎

Nandini

Juliette

Sarah

Loved this workout. My glutes and quads thank you. 😉

Betina

Whoa! Those split squats are terribl(y good)

Fetch

My partner and I did this together & wooowee! BOI. We loved it.

Toni 

I have bad knees from sports over the years, I hope to see an alternative to lunges in the future. I just replaced lunges with more goblet squats

Stefanie

THIS WORKOUT KILT ME AND MY KNEES LMAO BUT I DID IT AND LOVED IT

Sahirah

Loved the this workout, looked easy at the beginning until I put it in practice. But if that's how you stay in shape like that, I'll keep it up💪🏼. Thanks for an awesome workout, Morgan!!

Rocío

JT Tilton

Erica

Destiny

Alanna

Tash

Ooof. Started over because I got Covid three days into the challenge but I’m back and ready to buuuurn.

Quin

My knee isn’t quite ready for the last bit, only got half the reps in with no weight but that leaves room for improvement for sure! Good workout!

Jessica

I'm suffering a lil but it's fine 😂 thanks for the workout Momo! Getting married this weekend so I cut down the reps just a liiiiittle so I don't have jelly legs walking down the aisle but I'm gonna be going full force next week! Starting back on here after too long of a break 😤

I had to modify a bit because I'm recovering from wrist surgery but this working definitely pushed my legs!

Jackie

Holy shit I’m drenched!!!! Normally hate leg day but this might be a fave! 3 sets is perfect

Christine

Beck

Great at home workout when traveling! Little late but I’m glad to be here!

Christina

My legs are jello and walking up to my office is gonna suck tomorrow but I’m ready for day 2 💪🏻

Michelle

Lashea Charleville

Love the incline walking and the leg band exercises!

GOAL
Pre-pump your external rotators to strengthen your hips and knees 

DETAILS
1. Place a band slightly above your knees, standing tall and starting with your feet about hip width.
2. On your toes, push your knees out and lower down about 2 inches.
3. Chest is up and step to the side. 
4. Do about 20 steps one direction, then 20 the other. 
5. Do not lean, or step so far that your knee falls inward and maintain tension through the band the entire time.

CUES
- Squeeze from Glutes
- Knees Out
- Stay 2 Inches Bent

Lateral Band Walk

GOAL
Side booty for knee health and welp, side butt

DETAILS
1. Wrap a band above knees. Preferably a fabric band.
2. Begin on your tip toes and push the knees slightly out. 
3. Descend into a mini dip, keeping the chest perfectly upright. 
4. Think of an elevator. 
5. Step forward with one leg and then forward with the next.
6. Repeat. Go forward and backwards. 
7. Reps are total. 

CUES
- Chest Up
- Knees Out
- Tip Toes
- Touch Your Glutes

Monster Walk

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

Crazy Pump

GOAL
Leg and ab killer 
 1. Hold a kettlebell or dumbbell at chest height, 1-2' away from your body.
1. Stand tall, shoulders back and contract your abdominals.
2. To down, push your knees out and send the hips back.
3. Maintain a tall posture the entire time.
4. To stand, think about pressing the floor away.
5. Squeeze glutes at the top of the movement. 

CUES
- Flat Back 
- Reach Hips Back
- Brace Abs 
- Proud Chest

Banded Goblet Squat

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
Leg pump with wide steps (not longer but wide like a squat)

DETAILS
1. Stand tall shoulders back. 
2. Step one leg forward kinda out width wise. 
3. Lower down slowly keeping chest up and sending hip back slightly. 
4. Lower to where back knees almost touches. 
5. Shin of front leg remains relatively vertical. 
6. Push off front leg to stand with feet together. 
7. Repeat. Reps are total. 

CUES
- Tall Chest 
- Step Wide
- Slow + Controlled

Walking Lunges

Leg Burner

GOAL
V important: release the tension at the bottom by resting on your back knee for 1 full second and keeping your chest over your knee. 

DETAILS
1. Start with one knee on the floor and lean your chest over your knee.
2. Starting with your hips and knees bent at 90 degrees and feet shoulder width apart. 
3. Press the floor away and stand straight up, keeping your feet in place.
4. Hold a dumbbell at your sides, keeping your arms straight the entire time.
5. Complete reps on one side. Then repeat on the other. 

CUES
- Chest Over Knee
- Brace Abs
- Mind-Muscle Connect

Dumbbell Split Lunge

GOAL
You got back problems? Hip problems? Knee problems? Well I got 99 problems and unilateral movements will solve 98 of them. Only you can fix the problem of not wearing all black. 

DETAILS
1. Start standing in your deadlift set up you religiously memorized. It's pretty much exactly like a deadlift, except one leg is flying in the air like a ballet dancer. 
2. With the weight in front of you, begin by reaching one leg back into the air as you hinge at your hip. 
3. #DJKhaled's major key is to not rotate the hips up, rather keep the hips level. Think there's a glass of water on your lower back, you best not spill it.
4. Keep the knee pushing out, even though I know you're biting your lip just trying not to fall over. 
5. Same principles as the deadlift, keep weight close, chin tucked, hinge at the hip with a flat back. 

CUES
- Flat Back
- Push Hips Back
- Keep Hips Facing Straight Forward
- Balance Bitch
- Weight Close to You

Single Leg RDL

Woof

GOAL
Low impact fat burner 

DETAILS
1. Set treadmill to a 8-12 incline and a 2.5-3.5 mph. 
2. Begin by walking with a talk chest. 
3. Don’t hold onto the handles. 

CUES
- Exhale 
- Watch Some YouTube

Or go for a walk outside

Treadmill incline walk/Outside Walk

W1/D1 Diesel Legs Home Edition

Rach

Great preview! So hype for this next set!

Johnnie

Gonna be doing a mix of gym and home due to work so THANK YOUUU for providing both options Coach! 
U rock!

Tina McCoy

Diesel Season!! CHALLENGE starts July 11th!

Working on form when it comes to chest ! But so far so good

Swan

W1/D2 Chest and Shoulders Home Edition

Could only do the DB workouts I didn’t have a band ! But going to do cardio later after work .

Jade

W1/D3 V-taper Back Day Home Edition

Best pump I’ve had in a long time! 💪🏽

Vibing today ! Great arm workout 👍🏽

W1/D4 Diesel Arm Situation 💥 Home Edition

Took this day as a rest day but back to legs tmmrw!

Steph

W1/D5 Diesel Mode Home Edition

Didn’t have much strength to do lunge jumps but I did four sets of the reg lunges!

Adriana

First work out from you and my first home work out from transitioning out of a gym. Did. Not. Disappoint. 👏🏻

W1/D1 Diesel Legs Home Edition

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