Name: Playbook - Morgan Olson - W1/D1 Full Body Fresh 💪🏼
Uploaded: 2024-01-21T02:10:11.142Z
Duration: 60 min
Description: W1/D1 Full Body Fresh 💪🏼

Tessa

Switched from the fighter feed to start this today and 🥵🥵🥵 is all I can say. Exactly the switch up I needed. This full body hits DIFFERENT

Charly Barnett

Trap bar deadlift may be my favorite 🥵🙌

Sarah

Lucy Paley

I had a 3 week break and this really made me remember why I love working out. This time I am making it the whole program till the end!

MARIANA

Daniela

Miriam

Ingrid

Shit!!!! First day back in 2 months . Pumped

Christine

Sabrina

Katherine

Nice full body workout! 
Great way to start the day.

Betina

Sherie

Angela

Avery

I was sick for more than a week so I had to pause every activity I was doing 4days a week. Came back today with this one!!! Loved it But the warm up is not possible at my gym, wish you’d add alternatives for treadmill or bike. ❤️

renata sa

Started 2 weeks late but I’m glad I joined the challenge. Now my legs feel like gelatin!

Candice

I threw out my back on the first challenge day (poor form because I was rushing - learned the hard way!). Two weeks late but happy to be back, cleared the workout this time with... not ease exactly, but I did it! Excited to see where this challenge takes me!

Salsa

It was just the right amount of intensity

Charlie Oak

First day was great!! A little longer than I'm used too... But everything felt great! I definitely know these results are gonna come in 🔥🔥🔥🔥🔥!

Marci

I’m late, but great way to start this off!!

Feeling buff, and I just started! I didn’t think I’d be able to finish, but I did!

Tobias

Jaden Latiwa

As someone who hasn’t been to a gym in five years, this was easier than I expected and really fun. I think most of the pressure I was feeling was me being in my head and figuring out how to use equipment again.

Gabriel

Nikki

Jennifer

Mari

Bangin workout! So stoked to have this app. I’m so much more accountable and reliable because of it. Forever grateful!

Faith

Just one thing. In a small gym it’s difficult to have two bars ready to do two exercises one after another (deadlift + chest press).

BEATRIZ

Rosalba

Not bad for the first workout. Not as tiring as i thought.

Nasha

Not too hard, but not easy. Especially loved the 1st set

Ashton

Izzy

My workout started off bad. I got stuck at work late, one of my earbuds didn’t charge, and once I walked into the gym my Apple Watch said it was at 10% battery. But I got it done. It was super hard, but fun.

Quality workout! Felt the burn for sure! What a boomer! Keen to be consistent and stretch myself to see the potential results after a low time in my life. Let’s do this!

Cant feel my body 🔥🔥🔥 omg amazing feeling lets go!!!!

Woof! That got me. I truly appreciate how different each of the challenges have been. I can already tell this is going to be a CHALLENGE.

August

Why go out for drinks when you can get workout-drunk?

Korra

Danielle

Cecily

Phew it hurts just to drink water 🤣 that no rest super set was a killer 🤡 😮‍💨🔥😈 amazing start to this challenge 💪🏼✨

Annamaria

Those lateral raises in the final round 🔥 killer

Shelley

Char

Four

The start of the Photoshoot Fresh Challenge! 

Know that there may be hard days/weeks coming, but remember why you started in the first place. Write it down somewhere you can see it every day. Don't forget we're a team and in this together! 

Also, listen to your body. Cut sets and work volume if you're gassed or relatively new. Swap lifting for 20 min of incline walking speed 2-3 and incline 8. 

Pro-tip: if your gym doesn’t have a ski erg swap for the row erg, assault bike, or 60 jump rope = 10 calories if needed.

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
Get those movement mechanics warmed up by sitting those hips baaaack #GoodForm

DETAILS
1. Set rope to lowest height. 
2. Walk forward about 3 steps.
3. Wide stance for balance. 
4. Keep rope close to groin. 
5. Send hips back with knees slightly bent. 
6. Back is flat thru entire movement with chin tucked. 
7. Stand + squeeze your glutes. 
8. Lean slightly forward to maintain balance. 

CUES 
- Hips Back 
- Flat Back
- Knees Bent 
- Squeeze

Rope Hip Hinge

GOAL
Power + speed 

DETAILS
1. Stand a few inches in front of the box
2. Slightly bend knees and push out slightly. 
3. Swing arms behind you. 
4. Throw arms up to propel the jump. 
5. Extend hips and knees to accelerate out the bottom. 
6. Land softly on box. 
7. Aim to throw all your momentum up and forward, not down on the box. 
8. Step down, alternating sides. 

CUES
- Throw Arms Up
- Soft Landing
- Exhale

Box jumps

GOAL
Wake up with rotation + power #CNS

1. Set cable to lowest height. 
2. Get in a staggered stance (ex left foot fwd, right arm row)
3. Bend knees to feel grounded. 
4. Rotate opposite arm forward and back while rowing back. 
5. Think of pulling as hard and quick as you can. 
6. Rotate through the upper back. 

CUES
- Staggered Feet
- Rotate
- Exhale
- Power 
- Tuck Chin

Lawnmower Row

CNS Warmup 1

GOAL
Pump those legs with a compound move

DETAILS
1. Feet under hips
2. Show that chest off with your chest up and ribs tucked
3. Knees slightly out. 
4. Squat with weight in heels. Feels like a mix between a deadlift and squat
5. Lower until weights touch the ground if you have big enough plates. If not, go mid shin. 

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

Trap Bar Deadlift

DETAILS
1. Retract your shoulder blades down into the bench and back towards your hips. Barbell can be used for leverage to get into this position. Think of trying to get your shoulders and hips to touch each other.
2. Legs are in a squat stance with your heels firmly planted on the ground. Squeeze the ass a little.
3. Grab the bar with the desired width and wrists neutral. 
4. Big breath and unrack the barbell.
5. Bring the barbell over your nips. 
6. Externally rotate and try to break the bar with your hands to activate your lats.
7. Lower the bar to below your sports bra. This is a very important position you have to nail.
8. Bar is BELOW your sports bra, and your elbows are tightly screwed in at a 45 degree angle.
9. With the bar touching your chest, drive up to finish the rep. Pause is optional.
10. Drive straight up or slightly back towards the rack, whichever feels stronger and more natural. 
11. Finish the rep with straight arms, with shoulder blades still retracted.

Barbell Bench Press

5x5 Fun 😈

GOAL
A lunge but like even harder. Aim to keep your hips even and overload the legs

DETAILS
1. Start with one knee on the floor, and the front foot on a weight plate or low box.
2. Starting with your hips and knees bent at 90 degrees.
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.

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

Dumbbell Deficit Split Lunge

GOAL
Dumbbell press with rotation 

1. With back on bench, get a proud chest and lock in the dumbbells with elbows at 45 degrees from your body.
2. With an underhand position, begin to press the dumbbells overhead while rotating your shoulders internally. 
3. After a second pause at the top, begin to lower the dumbbells to the original position by rotating the palms of your hands towards you. 
4. Lower slow, pause and press to repeat. 

CUES
- Proud Chest
- Strong Press 
- Slow Negative

Incline Bench Arnold Press

Full Body Flex 🕶️

GOAL
Tricep sculptor  

DETAILS
1. Stand upright. Hips slightly back, proud chest. 
2. Push elbows forward.  Squeeze the rope down and extend the wrists away from each other. 
3. Keep resistance out of chest by reaching the elbows forward. 

CUES
- Squeeze from Tricep
- Proud Chest
- Hips Back

Rope Pushdown

GOAL
Pull back to strengthen your retraction muscles aka traps, rear delts, erectors

DETAILS
1. Cable band is set to right at shoulder height.
2. Retract scapulas back by pulling with your elbows. 
3. At the end of the rep, your wrists are slightly above your elbows. It's almost a half scarecrow position or like a "Put your hands up" type position.
4. Control the negative and return to the start keeping your shoulder blades retracted. 

Side note: This is a very weak position and harder than just a typical row so don't be afraid to go lighter and more for blood flow.

CUES
- Retract & Depress Shoulder Blades
- Wrists above Elbows
- Proud Chest

Face Pulls

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

Dumbbell Lateral Raises

Fresh Finish

W1/D1 Full Body Fresh 💪🏼

Branching out with your programs. On the recovery from an ACL surgery last May. Was in tip top shape with your Fighter program prior to injury.  Put on 30 pounds while down. I’m an avid cyclist. Never been over 130-135. Sitting at a nice 163 now, trimming inches. Feels good. The number doesn’t matter anymore. Seeing progress. Any tips are appreciated.

Carrington Vercher

I’m so excited to get started! Right program, right time. I need this!

PHOTOSHOOT FRESH 2.0 CHALLENGE STARTS 1/9

April

Patricia Sessa

Challenge Debrief

Rachel Flores

W1/D2 Back Attack 🧨

McKenzie

Deb Livingston

W1/D3 Thicc Leg Day 🦵🏼

Those lateral raises get me burning every. damn. time. 🥵

Marina

W1/D4 Hulk Push Day 😝

Hoyt

Big oof. This one was killer on the arms💪🏼

W1/D5 Mental Toughness Friday 1

Kate

W2/D1 Funky Fresh😎

W2/D2 Pull Power⛓️

W2/D3 New Butt Stuff 🍑

One week off from being sick. I missed the burn 🔥

Omg I took a long rest and this was brutal. The upside: now I can do 50 jump ropes without pausing and the downside: I am not going to be able to lift my arms tomorrow 🤭

Sam Figiel

W2/D4 Push it Real Good🎸

W2/D5 Mental Toughness Friday 2

Redoing the photoshoot fresh series- I missed this!

Crystal

I loved it. I'm still lifting the same weight as last week, but upped the reps a little bit, it was challenging! Though in a different way

W3/D1 Full Body Effect 😊

I woke up late and seriously considered not coming to the gym. I made it and I have upped the weight I can lift :D

W3/D2 Superhero Pull Day🐲

Anna

W3/D3 Legs For Days

This one should’ve been called “trembling triceps” 💀 💪

Shawna Black

W3/D4 🌸Pushin' Daisies💀

Krista

Added to end of week 3 masc challenge 🥵

W3/D5 Mental Toughness Fridays 3

W4/D1 Mass Effect 👽

Luca

W4/D2 Pullin' Tail🦊

Efjan

Loved this one, especially the staggered DL's.

W4/D3 Legendary Derriere

W4/D4 imPRESSive

W4/D5 Mental Toughness Friday 4

The amount of cave person sounds i made was more than appropriate 😜

W5/D1 Full Flex

It was a killer one.
I think that's what I've said about each day for the past two weeks.

Am I enjoying the gym? Am I starting to look forward to gym time?

THANK YOU MOMO

W5/D2 Twitchy Lats 🎮

W5/D3 Squats and the City🍸

The push-ups at the end tho…. 🔥🔥💪

W5/D4 Pecs For Life

Love getting the heart rate up from the get-go

Love this programming and the new features on the app 🎊

Aoife

W5/D5 Mental Toughness Friday 5

Christi

W6/D1 Final Fresh Full Body

I really never thought I would like back day. I'm so much stronger now than I was 8 weeks ago (because I took breaks😅)

What in the BACK what that 🥵🥵 #swole

Alex

W6/D2 🦕Jurassic Back🦖

W6/D3 Last Leg Day

Well I needed this. 

I really has to modify most of the moves because the gym is packed. Anyway this was amazing!!

Megan Rose

W6/D4 Pushin' Depletes

That was more like an insanity challenge 🤪

I don’t think I would have been able to do the ab wheel out at the start of the challenge. Feel great! Thank you

W1/D1 Full Body Fresh 💪🏼

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