Name: Playbook - Morgan Olson - W1/D1 Full Body Burner 🔥
Uploaded: 2024-01-21T02:10:11.144Z
Duration: PTnullM
Description: W1/D1 Full Body Burner 🔥

Deadly!!
I loved it.
This time ill make it on the ammount of weeks it's planner to happen

MARIANA

PatyAndrea

Justice Berry

The workout is a killer, but unfortunately I couldn’t do any pull-up.
Working on my upper body.

Myriam

After taking a month and half off I’m slightly out of shape and ready to work! Finished part of this work out but coming back and doing again

Candace

Hard!  I can’t do pull ups or butterfly kicks. Don’t do burpees due to knee issues. Don’t have a ball yet for those sit ups.  Feelin good though. Long way to go!!!

Nancy

Carly

I was late to the gym so I wasn't able to finish the last superset :(

Quen

Tough! Needed modification for flutter kick.

Jamie

Kelly

Can’t do a pull up to save my life but I’ll get there!

Maria

That workout kicked my butt! Had to modify a few moves and still had barely enough left in the tank to finish 😂

Kris

Some of them are just too hard for beginners. Maybe you can offer alternatives, my friend had her blood pressure dropped on the las section

Noha C

I had such a great time doing new movements. But I do have crazy rug burn on my ass crack from the butterfly crunches! Lol but worth it! Let’s goooo abs!

I don’t have a pull up bar at home rn. What can I sub with? Btw that closer was deadly!

Carr

Maybe give alternative reps for starters? But otherwise, this is the best accessible workout I’ve found. Great design!

Hannah A

Day one finished in between we added double infers total 300 DU done

Shirin

Keshia

There are a few moves I just can’t do. It would be nice to have modifications available for things like the butterfly sit up a

Jessie

Already feeling great! Your program & workouts plus overall vibe is shaking things up for me in a much needed way. My arms are numb but I’m ready for tomorrow 😁

Rachel

Fatima Elizondo

Awesomeness! The only thing I’m trying to work around is my gym has different equipment in different rooms (ex TRX/kettle in a separate place then barbells, etc) is it ok to
Skip
Around or is the order important? 
Thank you for queer friendly workouts!!! 
Xoxo

Kate

This time, I only missed the last two exercises from the last benchmark. DID I JUST FINISB 30 BURPEES?? 
AT MORNING? 
who am I, and why did I take so long to become this?

Woah this was a killer. I couldn't make it to the benchmark at the end. Still I gave 150% today

Brenda

All I can say is it was hard but I’m glad I did it!

Back on the model program after completing dumbell surfer! Loving it!

Anna

Fat burner and core were hardest. Pumped to see results at end👊🏻

Christine

yangBAE

This one was a killer, but a great start to my week

McKenzie

I feel great >.< ! I feel my body saying « thank you »

Siyam

Well, I made it through!  Somehow, the butterfly sit ups didn’t kill me. I did a burpee substitute, and my “as fast as possible” wasn’t terribly fast. But it’s done and I wonder where I’ll feel it tomorrow 😁

Sharon Braddock

Caroline

Ohhhhhh 
I like this one ... 🔥 🔥 🔥

Betina

Gabby

Bunny 🐰❤️

Robi

This is a Benchmark Test. You will test the following:

- MAX PLANK HOLD 
- MAX PUSH UPS ON BENCH 
- MAX PULL UPS (assisted if you need, but note the level of resistance) 

Note the number of reps down so you can compare each test and track your progress

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
Wider back for a tighter waist and strong look

DETAILS 
1. Grab the pull up bar with arms fully extended and externally rotate your shoulders, think of showing your armpits forward. 
2. Begin by retracting your shoulder blades back to initiate the movement and follow through by squeezing your elbows down towards your hips. 
3. Keep your sternum up towards the ceiling and squeeze your armpits hard. 
4. Try to get chin over bar, exhale and lower slowly. 

CUES
- Proud Chest
- Squeeze Armpits
- Show the Armpits

Wide Grip Pull Up

Benchmark Test

- KB SWING 3x15
HIPS BACK, WEIGHT ON HEELS, SQUEEZE YOUR BUTT (RPE 7)

- STABILITY BALL SIT UP 3x15
LEAN BACK ON THE BALL TO STRETCH ABS, SIT UP TOWARDS CEILING NOT JUST FORWARD (RPE 9)

GOAL
Build invaluable power, conditioning and hip strength 

1. Hip-width stance, begin with kettlebell in hands. 
2. Begin by pushing the hips back and start the upward swing by aggressively squeezeing your butt.
3. Stabilize the line of swing and aim for shoulder height.
4. Keep the arms slightly relaxed and let bell swing down, keeping the weight as close to your groin as possible.
5. Hinge the chest forward and repeat movement. 
6. Hips descend back and down, but above the knees

CUES
- Flat Back
- Brace Abs 
- Proud Chest

Kettlebell Swing

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

Superset

GOAL
The holy grail of rowing. It focuses on scapula retraction and spinal extension #BangForYourBuck

DETAILS

1. With the and hand resting on a bench, let the dumbbell fall directly below that boulder shoulder of yours. 
2. Stiffen/extend your spine. Rounding of the spine inhibits proper shoulder blade retraction/depression.
3. Square up your shoulders.
4. Initiate the first inch of the movement by squeezing/depressing your armpit. Think of "crunching" your armpit to your hip. 
5. Pull elbow to hip, think like you're starting a lawnmower like the little badass you are.
6.When pulling, keep the right triangle bend in your elbow. 
7. Work both sides

Pro-Tip: Dumbbell moves in an arc or "C" shape from below shoulder to front of hip.

CUES
- Initiate with Scapula 
- Chest is Squared Up
- Flat Back

4 x 15 each side
INITIATE FROM SHOULDER BLADE & PULL TO HIP TO CREATE A PROUD CHEST
(RPE 8)

Dumbbell Single Arm Lat Row *Heavy*

- BB GLUTE BRIDGE 3x15+15 pulses+20 sec hold on last rep
INITIATE BY SQUEEZING BUTT, CHIN TUCKED, AND PUSH FROM HEELS (RPE 8)


- DB PULL OVERS 4x15,12,10,8+8
KEEP CONSTANT TENSION BY STRETCHING LATS AND PUSHING WITH ELBOWS TO RETURN DB ABOVE FOREHEAD (RPE 8)

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
Scapular depression aka lat work for a wider back and narrow waist 

DETAILS
1. Place a dumbbell standing up on a flat bench.
2. Lie perpendicular to the bench (torso across it as in forming a cross) with only your shoulders lying on the surface.
3. Grasp the dumbbell with both hands and hold it straight over your chest at arms length. Both palms should be pressing against the underside one of the sides of the dumbbell. This will be your starting position, make sure the weight is secure.
4. While keeping your arms straight, lower the weight slowly in an arc behind your head while breathing in until you feel a stretch on the armpit.
5. At that point, bring the dumbbell back to the starting position by depressing your shoulder blades, using the arc through which the weight was lowered and exhale as you perform this movement.
6. Hold the weight on the initial position for a second and repeat the movement. 

CUES
- Initiate with Scapula 
- Squeeze Your Butt
- Slightly Bend Elbows

Dumbbell Pull Overs

- BUTTERFLY SIT UPS 3x20
USE ARMS TO THROW YOUR BODY UP UNTIL SHOULDERS PASS THE HIPS (RPE 7)

- FLUTTER KICKS 3x30sec 
STRAIGHT LEGS, POINT TOES LIKE BALLERINA, AND SHOULDERS OFF THE GROUND
(RPE 7)

GOAL
You can't sit your way up to ripped abs, but you can sit your way up to eat a donut so it's worth doing. Overall ab development and foundational ab exercise #SitYoAssUp

DETAILS
1. Get on your back and lay down in a butterfly position.
2. With hands behind your ears, begin by sucking your belly button into your spine and sitting up. 
3. Once the shoulders pass the hips, you can descend back down. 

Pro-Tip: If hands behind the ears is too difficult, use your arms to throw you forward, using momentum.

CUES
- Suck Your Belly Button In
- Exhale on the Up
- Shoulder's Pass Hips

Butterfly Sit Ups

GOAL
Lower ab sculptor

DETAILS
1. Lie flat on the floor, with your legs extended in front of you.
2. Place your hands under your hips, and keep your eyes toward the ceiling as you lift your feet off of the floor.
3. Start the movement by then doing repeated, small lifts with each leg - without letting your feet touch the floor.
4. Crunch your abs into your spine and round the lower back. 
5. Breathe through the reps.

CUES
- Hollow Rock
- Crunch Abs

Flutter Kicks

COMPLETE AS FAST AS POSSIBLE:

- 50 JUMPING TRX SQUATS
- 40 BUTTERLY SIT UPS
- 30 BURPEES 
- 20 PLANK TO PUSH UP
- 10 PULL UPS

BENCHMARK & NOTE TIME (RPE 9)

GOAL
Cardio life, aim for a soft landing with assistance to help keep chest up + sit hips back 

DETAILS
1. Grab the TRX handles and begin in a squat position. 
2. Find a distance from the straps to feel challenging, yet helps keep your chest upright and sit your hips back. 
3. Arms are relaxed slightly, more bent on the up, and straighter on the squat down. 
4. Accelerate out of the bottom right of the squat and jump. 
5. Extend knees fully. Squeeze your butt. 
6. Land softly. 
7. Repeat. 

CUES
- Hips Back
- Chest Tall
- Soft Landing
- Exhale on Jump

TRX Jumping Squats

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

GOAL
Refining your ab and shoulder stability

DETAILS
1. Starting in a perfect plank position on your elbows, press up to your hands by starting with one arm. 
2. Aim to minimize rocking of the spine and lower back.
3. Squeeze your butt and crunch your abs into your spine.
4. Lower back down gradually to elbows.
 CUES
- Squeeze Butt
- Crunch Abs
- Protract Shoulder Blades

Plank Ups

Fat Burner Benchmark

W1/D1 Full Body Burner 🔥

3rd time thru the model program, sweaty and feeling accomplished af

Aria

Feeling more confident about modifying to make it easier on my knee and ankle. Also just more challenging since I am so out of shape.  I liked this workout a lot!

W1/D2 Squats on Squats on Squats 😈

Always great workouts! 
I do have to switch up some exercises, as I am in my home gym and don’t have all the equipment - are there routines that don’t require as many gym pieces?

Steph

Great workout to end the first week! I can’t wait to see what next week has in store 💪🏻

W1/D3 V-Line Werk 🥵

Did complete due to time constraints but the 3/4ths I did kicked my butt!

Courtney Schrade

Another great one! That finisher was killer 😂

W2/D1 Jump bb, Jump 🔥

This one kicked my ass and I loved it. Incline jog to sprints?! Brutal but so good ...

Cecily

Great workout! Had to skip the incline runs due to past knee injury, but still a killer 🤙🏻

Alexandra

W2/D2 High Octane ⛽️

First workout I was able to complete in less than an hour 🙌🏾

I am loving these program workouts 🩷🥵🔥💪🏽

W2/D3 Total Body Torcher 🧨

The gym doesn’t have air dyne so I did rowing machine instead, that last superset is killer and I loved it, dayum 🔥🔥🔥🔥

Such a humbling workout! Especially the ab rollout.. might seem easy… 🙂‍↔️🫠🤥

W3/D1 Full Force 💣

W3/D2 Heart Racer ❤️‍🔥

Viciously annihilated by this workout today

W3/D3 The Inferno 😮‍💨

One of the biggest sweats of my life, 650 calories burnt

W4/D1 Air Dyne.. don’t hate me 😅

Holy shit I did it 🙌🏻 Took this one outside again- hill sprints 🍃

W4/D2 Burpee Overload 👀

W4/D3 Booty Burn 💥

Izzy  Rivera

So good! Took it outside again ☀️💪🏻

W5/D1 Core Crusher 🥵

I love the variety in these workouts!  Always something different. And, if a move doesn’t work for me or something’s occupied at the gym I’ve learned a bunch of alternatives!

W1/D1 Full Body Burner 🔥

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