Name: Playbook - Morgan Olson - W1/D1 Legs | Rack Pull
Uploaded: 2024-06-17T22:51:16.516Z
Duration: 85 min
Description: W1/D1 Legs | Rack Pull

Beka

Total bullshit in the best way possible lol

Casie

Patty

Jade

It's my first time trying the Legend, and I had to make some modifications due to working out in my home gym! It was a great workout! Hopefully, I can continue and do them all!

Mandy

Tank

Restarting The Legend has me so excited! Kicking it off with leg day is sooo tough though!

Mads

Solid workout. I put some alternatives in because equipment was either not available or not an option.
But this felt like HIIT along with weightlifting due to the stagger of workouts & I loved it

Kelsey

Ayla

Starting legend again!✌🏻💪🏻😉

Louis

Ashley

Funky

2nd round of the legend and already hitting PRs!

I love the barbell work in this.  More of it !!

Elmaz

Lynnette

Alternate exercises when things aren’t available at the gym

Ezweezy

Little cardio element would be a nice closer - solid overall!

Rehana

Good pump and lower back and legs done for

naïka

Charlie

Starting off 2024 with The Legend program 🔥

Good! I’ve always struggled at targeting my hamstrings and I’m pretty quad dominant as a result. It feels good to be getting my hamstrings better balanced

Buddy

Decided to repeat this one on an off-week — glad to see so much progress in weight and improvement in form.

Levi Kieschnick

Absolutely loved it! It’s exactly what I needed to add to my rugby S&C routine. Great movements for athletes playing contact-heavy sports. Thank you!

Indigo

Brijhae

It would be cool to have you talk through form. Also modified movements would be good too. Overall great though!

Andrea

Kimberly

Nora

I have had covid so really feeling it, muscles are fatigued 😭 but good burn! Can’t wait to feel better and carry on 💪🏽💪🏽💪🏽

jessica gollner

Jessie

Feels great to be back! 🔥❤️‍🔥

Holy hell….killer work out after having a week off…

Makala

Shell

I’ve been slain. No idea how im going to get to my car 😂

Korra

Back at the Legend. Eating more. Must get stronger 💪😠

Nicole

Hit PRs all over! Feeling incredible. I can’t wait to see where I am after I work my way through.

August

Holly Graves

Just finished the challenge but couldn’t wait to start this. Day one down!

elisa

"Benchmark"
Max plank hold
Max push ups
on BENCH 
MAX Air Squats

- Sumo rack pull  3RM *Note, start with the bar. Add a little weight for 8 reps. Then more weight doing sets of 3 until you find your 3 RM*
- Back squat 3 x 12,8,8+8
- Barbell good morning 3 x 12
- 45 degree back extension with bent knee at top 3 x 20 with 30 sec. hold on last rep
- Single lying leg curls  3 x 20 
- Landmine windshield wipers 4 x 12

Alright - we’re testing and retesting 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

DETAILS
Overload your pulling movement and have a more upright chest aka more glutes without back pain

DETAILS
1. Set up safety bar on the squat rack to where the barbell rests just below the knees. 
2. If needed, stand on plates to get the proper height.
3. Sumo stance your legs - wide and toes out. 
4. Flat back, brace abs and drive up with your legs.
5. Squeeze your glutes at the top and shoulders retracted.

CUES 
- Flat Back
- Shoulder Blade Retraction & Depression 
- Proud Chest
- Brace Abs

Sumo Rack Pull  (3 rep max)

GOAL
Compound movement that hits it all

DETAILS
1. Place barbell on your back and create a shelf by squeezing your shoulder blades back and down.
2. Proud chest, with feet shoulder width.
3. Start by reaching the hips back and pushing the knees out.
4. Lower slowly and until the hips break parallel. 
5. Stand by driving the knees into the floor and squeezing your glutes.

CUES
- Proud Chest
- Brace Abs
- Knees Out

Barbell Squat  (last set drop set 8 +8)

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. Set hands on barbell, wider than your squat position because I'm assuming your shoulders are tight lil puppies.
2. Position the barbell on your lower traps. 
3. Get an upright, proud chest and feet in squat position. 
3. Slightly bend  your knees and push em out a little, aka external rotation to active your glute medius. Nail that setup.
4. 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

Barbell Good Morning

GOAL
Lower back health which is key to life, lifting, good sex, and getting old #ExtensionsForLifeExtension

DETAILS
1. Hinge at the hip and give everyone that million dollar view they don't deserve. 
2. Hang all the way down and initiate the movement by squeezing your glutes.
3. Squeeze your butt and hamstring and raise to be in line with your legs.
4. Hold for a second at the top and slowly lower all the way down. Repeat. 

Pro-Tip: If you walk into the gym and your back hurts, hang off the end of this and wiggle that spine #SideToSide. Hang at the bottom and warm up by just extending a few inches up then coming back down to a relaxed position. Do a set of 30 and feel those lower lumbar say "hayyyy gurrrrl." 

CUES
- Squeeze Yo Ass
- Hinge At the Hip
- Tuck Your Ribs

Back Extensions

GOAL
One legged - say bye-bye-bye to those imbalances. Add in quarter reps, pulses, and holds for the ultimate life-altering experience.

DETAILS
1. Tuck your pelvis into the hip pad. 
2. Point your toes like a ballerina. The weight will just feel heavier, you're welcome. If you flex your toes, you tryna lift with your calves...don't do that. 
3. Get in a full length leg stretch then curl the weight by squeezeing from your hamstrings with a controlled negative.
4. Exhale on the curl, inhale on the negative.
5. Do to failure and then flex the toe for more reps. 

CUES
- Slow Negative
- Stay Focused 
- Relax the Toes
- Tempo is Life

Single Leg Hamstring Curl

GOAL
Carve those v-lines in babyyy

DETAILS
1. Standing tall, hold the end of a barbell in both hands at chest height, and keep your arms straight.
2. Brace your core as you slowly move your arms to the left or right, toward your hips.

CUES
- Crunch Abs into Spine
- Proud Chest
- Move from Core

Landmine Windshield Wipers

W1/D1 Legs | Rack Pull

Really happy to be doing these workouts again. Have never felt stronger and more worked than this program

Maddie

W1/D2 Legendary Pull 🔥

I really
Enjoyed it especially since I’m training for my first weightlifting competition

Tiffany

Log doesn't want to work but great workout

Amazing workout! Legend is LEGEND!! 🔥🔥

W1/D3 Legendary Push | Bench

Total body dead!! What a great week of workouts! Thanks, Momo!!

I loved this workout, it was a good burn!

Jazz

W1/D4 Full Body Demolition 🤺

W2/D1 Legs | Back Squat

Wasn’t able to get a good back pic today, but the pump was there!

W2/D2 Epic Pull Day 🥊

W2/D3 Push | Bench 🔥

Full body on a Friday?! Why not!🔥💪🏻

W2/D4 Full Body Burn 🔥

W3/D1 Legs | Deadlift

I thought I was strong, but I had to FAFO.

Had to deload today after the heavy deadlifts this week, but feeling the motions felt amazing!

W3/D2 Epic Pull Day 💪🏼

Hitting back and chest day in the Legend in the same day is just different 💪🏼

W3/D3 Big Bench Day 🦾

Jessica

That was dope! I do not have a heavy bag so I did 15 min before @ incline 10 speed 3 and then another 10 min after workout. Thanks dude!

W3/D4 Gnarly Abs & Arms

At first, I didn't really want to do this workout, but by the time I hit the end, I was killing it! Pushed myself hard! Thanks, Morgan!!

☠️ in leg day but it was great!🔥💪🏻

W4/D1 Squat Dom Legs

Those bell bench rows are rough to set up and hella awkward at my gym.

W4/D2 Pull Volume

Sore from this week..but this workout def made my muscles feel better even though I was grunting through it lol

Ryane

W4/D3 Push Pump

W4/D4 Bulletproof Full Body 🦾

Thrilled with my progress on the sumo lifts!

W5/D1 Leg of Steel

Loved this back day. Really focused on form today!

W5/D2 Bulletproof Back 🔥

W5/D3 Push | Bench

Great way to finish The legend!🔥💪🏻

Dang, my heart rate was up there from the start with sprints. I haven’t sweat this much in a while. Great finish to this program!

W1/D1 Legs | Rack Pull

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