Name: Playbook - Morgan Olson - W1/D1 Full Body Fresh 💪🏼
Uploaded: 2023-01-06T02:59:32.151Z
Duration: 60 min
Description: W1/D1 Full Body Fresh 💪🏼

The moves were simple, perfect for just getting back into it but boy did it whoop my butt. I definitely felt it and it felt great. A few moves I did have to mod a tiny bit just because I do not have a bench to use but I still got them done! I’m so excited to continue this!

Katrina

Paulina

Jessica

Sarah

Can you start listing how much weight are you using for each exercise 🤔🙏

Sandra

JFay

First day back at it....I'm telling you my body is toasted

Carmeal

Thank you for an awesome workout. I’m starting the program over as I had started it two weeks ago but got very ill now recovering and ready to rock!

Rachel

Amber Hull

A bit late to the party but here we go 💪

Ilona

Late to this challenge but keen to stay on track, just keep showing up

Redgie

back in the saddle 💀 let’s get this montage going

marybeth

Also starting a week late! Loving the workout so far!

kristinabaughn0@gmail.com

It was great. 
I'm starting a week later than every one else. 
I regressed the deficit lunges to standard and did 3 sets of 6 reps per leg as I have very poor stability in my ankles since recovering from ligament tears and am very prone to reinjury which has kept me from being consistent in the gym for several years.

Helena

Tania

A little late to the party but wowza I felt that one

Charlie

Stephanie

GETTING AFTER IT 💪🏽💪🏽💪🏽

Cynthia

Caro

Whew this one creeps up on you. Went to click the rest button and zero seconds popped up like 😮

Chelsea

Kris

My neck is pretty tight/strained so I took it light but was able to do more than I thought!

Ashtin Markowski

Kaylah Alderete

Can wait to kick this challenge in the ass!! 🖤👏

Haeley

Hell of a start!!👏🏻🔥🔥 Arms burning🥵💯

Adri

1st day scorcher!!! Looked easy until my arms fell off 💪☠️

Lisa

Mjscully

I thought the warmup was gonna tire me out hard but it didn't. I just gotta get used to this kind of warmup!

Kaitlin

Killer intro to the week! LOVED IT! 👊🏼

marisa

That was awesome! Having a clear routine I can do at home with dumbbells is perfect. The demo and notes are great—I am used to people talking over everything and this way made it so easy to follow. Thank you!

What a great way to start off the week! Feeling the gains already! Photoshoot Fresh 2.0 Let’s Gooo!💪

Rebekah

Brittany

Hell yeah! It was great! Let’s go again! (Tomorrow…)

Woo, way harder than I thought it would be and I was even interrupted with a crisis at work.

I about died, haven’t been to the gym in three years. This program has given me the motivation to get back to it. Here’s to 40 and fit not 40 and flabby!

Dania

Yasmine

Hell yeah. My legs were not expecting to do anything this morning, so this was a good shock. 😂

Dani

I am not very well balanced with lunges but otherwise 10/10. Thanks for making these so easy to follow

Elizabeth Scott

Phew! I am weak, that was tough for me BUT it also felt good to give myself the challenge! Thank you!

Chris

Misha

I have knee problems so I was unable to do split lunge. I did do the dumbbell deadlift and that was very challenging. I was unable to complete it due to back soreness. But its the 1st day and at least I showed up for it.

Neshia

Christi

First time working out like that in a while. Felt great

Courtney

Fantastic workout. Omg that finisher. One of the best I’ve done 😈

Hans Copeland

Great workout 🏋️ had to adapt the lunges for my knees!

That was intense, but I feel good!! I cannot wait to see my progress 💪🏼

Kayla

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.

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
No, it doesn't include bae with a cup of coffee and waffles in her hand. But, do these often and they will produce the same amount of happiness #BootyAF

DETAILS
1. Get an upright, proud chest and feet in squat position. 
2.  Slightly bend your knees and push em out a little, aka external rotation to active your glute medius. Nail that setup.
3. Stiffen up your back and brace your abs. Flat back, you know what that is. 
4. PUSH THOSE HIPS BAAACK. Feel the stretch and pressure in the back of your legs. Yep, those are your hammies. Say good morning to them.
5. Hinge at the hip. Depth is dependent on your ability to maintain a flat back. 
6.  Stand and squeeze that azz. 

CUES
- Flat Back 
- Shoulder Blades Pinned
- Brace Abs
- Reach Hips Back
- Squeeze Your Butt

Bodyweight Good Mornings

GOAL 
Boulder upper back and scapular health

DETAILS
1. Stand tall.
2. Grab the ends of resistance bands with your thumbs pointing away from each other.
3. Begin by slowly pinching between your shoulder blades and depressing your shoulders. 
4. Keep thumbs out and avoid shrugging.
 CUES
- Depress & Retract Shoulder Blades 
- Thumbs Out
- Slow

Resistance Band Pull Aparts

GOAL
Cardio life, aim for a soft landing. Swap for 1 regular squats with 5 high knees jumping is too much impact per rep. 

DETAILS
1. In squat position, squat with driving the knees out. 
2. Accelerate out of the bottom right of the squat and jump. 
3. Extend knees fully. Squeeze your butt. 
4. Land softly. 
5. Repeat. 

CUES
- Tall Jump
- Soft Landing
- Exhale on Jump

Jumping Squats

CNS Warm Up 1 (Home)

Lower at a 3 second tempo and add a pause at the bottom of each rep. 3/1/0 tempo.

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 (3 sec down)

GOAL
You're only as good as your weakest arm. 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 (3 sec down)

4x10 Strength

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
Load your elbow and triceps to increase your lockout strength #ElbowStrength

DETAILS

1. Lay flat on a bench, with a dumbbell in each hand.
2. Keep your palms facing each other and bend at the elbows so the dumbbells go toward your head, keeping your hands far enough apart that the dumbbells go to your ears.
3. Wrists are neutral and not getting broken by the weight.
4. You can either finish the rep fully or keep the elbow slightly bent and cycle back into the next rep. They both have their benefit. 

Note: you can do this on the floor if you don’t have a bench. 

CUES
- Elbows by Chin
- DB Comes to Forehead
- Wrists Neutral
- Be a Badass Cuz Most Guys Don't Even Do These

Dumbbell Skull Crushers

GOAL
Thicker back and confident posture 

DETAILS 
1. With your feet hip width, knees soft, and back flat, shift your hips back until your chest is facing the floor.
3. Hold one dumbbell in each arm, reaching toward the floor to start, then pull your arms toward the ceiling - bending at the elbows and shoulder until your elbows are bent to 90 degrees and your upper arm is aligned with your ribs.

CUES 
- Right Triangle
- Proud Chest 
- Shoulder Blade Retraction & Depression

Dumbbell Bent Over Row

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 💪🏼

Alex

Thank you! The video was great! I love your dogs! 😎🐶🐶

Renee Smith

Jacynthia

W1/D1 Challenge Debrief

Tracey

Corbin

W1/D1 PHOTOSHOOT FRESH 2.0 CHALLENGE STARTS 1/9

Nikki Gonzales

W1/D2 Back Attack 🧨

I’m not going to feel my legs tomorrow 😂 definitely worth it and loving the program so far!!

Never did the jumping Bulgarian squat before. I love the variety!

W1/D3 Thicc Leg Day 🦵🏼

W1/D4 Hulk Push Day 😝

Almost forgot what a doozy that one was 🥵🔥🥵🔥

Amber

W1/D5 Mental Toughness Friday 1

Killer! Great late night work out! 💪🤘😜

Isela

W2/D1 Funky Fresh😎

Serious arm pump today 💪🔥💪🥵🔥

Béryl

W2/D2 Pull Power⛓️

Fan fucking tactic…… tweaked my knee at the beginning so I had to listen to my body and couldn’t do everything but none the less finished what I could….. and burned some cals!!!!! Thanks Momo

Ashley Whalin

That was definitely bun-tastic 😉🍑💪🤘

W2/D3 New Butt Stuff 🍑

Loved it! I ended this one with my assault bike that was collecting dust, and man...😵☠️💪🤘

Warm ups are becoming my favorite thing!!

W2/D4 Push it Real Good🎸

I’ve been during the gym while it’s so busy. Nice to have a home workouts that can still be a good challenge!

Lauren

W2/D5 Mental Toughness Friday 2

Back in the fight after a back injury. Let’s fucking go! 👊🏻

Kylie

W3/D1 Full Body Effect 😊

W3/D2 Superhero Pull Day🐲

Swan

Guess the work is paying off. I don’t totally hate leg day?

W3/D3 Legs For Days

Rascal

W3/D4 🌸Pushin' Daisies💀

You weren’t kidding when you said mental toughness. Daaaaaammn, Momo 😅

Abbie

Naima

W3/D5 Mental Toughness Fridays 3

Amazing 👏 Loved all the shoulder work in this

Awesome workout, took two weeks off to nurse an injury and this was the perfect workout to get me back in!

Great for a Monday start of the week💪🏽

Brenda Elí.

W4/D1 Mass Effect 👽

I like the variety of places the videos are filmed. Makes it feel more realistic!

W4/D2 Pullin' Tail🦊

Was pleasantly surprised that I liked that version of the Bulgarian split squats more than the normal one

That Bulgarian squat to hinge is ridiculous!

W4/D3 Legendary Derriere

Difficult to do a superset with one flat bench exercise and one incline bench exercise

Maya

Those bench pressed were perfectly spaced to be a CHALLENGE but totally doable

W4/D4 imPRESSive

Yes made me sweat so much ! Really tough but good

W4/D5 Mental Toughness Friday 4

Commenting for all the FINISHERS out there with me.

Great to be back and finish what I started and had to stop for nose surgery ✌🏽

W1/D1 Full Body Fresh 💪🏼

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