Name: Playbook - Morgan Olson - W1/D1 Legs | Rack Pull
Uploaded: 2023-06-09T21:05:10.179Z
Duration: 85 min
Description: W1/D1 Legs | Rack Pull

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! 🔥❤️‍🔥

Ayla

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

Following Masc Challenge with some Legend 😅

Deb Livingston

Gabriel

Mena

I’m going feel it tomorrow!🔥🔥🔥

Louis

Finally attempting the Legend!! Might regret it tomorrow lol 😂🍑🔥

Sarah

Naomi

Damn that was good! Excited for the rest of the program 🔥

Round 3 of the Legend. Loving these gains.

First workout in the books. I don't have a barbell, but I used my kb's and bands to do workouts. I did fairly well. I have been using a different app for my workouts, and now I see why I maybe haven't seen to much progress. This one is a bit more intense. So, I've leveled up I think 🤣 🤣 🤣 thank you. Let's see what this menopausal 50 year old can accomplish in the next 3 months.

Patricia Sessa

It’s a really great workout!! Took some time to make it work at a busy planet fitness, but we got it in!!! 💪🏻💪🏻💪🏻

Emily

The gym I was using didn’t have all the right equipment but it was a great workout for what I could do

Deanna

Tried a few new movements today. Good lil burn 🤙

Jess

Had me hyperventilating by the 3rd workout

Apollo

marybeth

Maite

yangBAE

This program works. Keeping track of my progress, and I’ve had huge gains since I started W1/D1 five weeks ago! Repeating the Legend X3!

Ivette

Lexi

Back for 3 rounds of the Legend. Forgot how awesome it is! For my own record, 1:47 plank, 41 push-ups and 39 air squats. 💪

Great! Do you have alternative exercises for something like the landmine windshiel wipers? Gym doesn’t have the barbell

Bobbyjo Bonser

First day back in the gym after a few years.  Completed all exercises but kept weight kind of low.  Definitely got a great workout!

Carol

This kicked my ass!! I’ve been working out heavy and intentionally for 9 months, now starting this workout regiment! And damn, the sweat!! I’ve been squatting doing goblet squats and hack squat machines so doing the barbell squat and good mornings was difficult as it’s a new movement I’m not familiar with. I might substitute the good mornings for an RDL because that feels more comfortable on my joints, otherwise this workout was awesome and I can’t sit for the rest!

Sierra

Michelle

It was amazing my legs are on fire I just need to master the craft and everything will be even more amazing.

Adrianna Johnson

I am a 29 y/o who needs a knee replacement already. I’m trying to strengthen up and lose some lbs to help get some functionality back. This was an awesome workout that got me confident to step back into the gym with a plan 🫶🏻

Kayan

I’m just now coming off a pretty bad back injury the past 4 months and it is encouraging to be able to lift lightly again

Maddie

This workout smashes. Killed my legs. I’m still feeling it two days later.

Cal Lee

"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

It’s hard to jot down super set info bc of the way the app is set up

Sofia

W1/D2 Legendary Pull 🔥

So challenging! Loved the pause for the bench press 💪🏼

I did the push today but there was some pull movements? Guess I’m just curious as to why

timeforGAINS

W1/D3 Legendary Push | Bench

I will feel that tomorrow. Arms are DONE.

Talena

1st week of 3er round of the legend 💪🥵🔥

W1/D4 Full Body Demolition 🤺

Struggle to get to the gym, struggle to get through. Made it. That’s something.

W2/D1 Legs | Back Squat

Could barely lift my boxing gloves at the end after all those curls!!

W2/D2 Epic Pull Day 🥊

Struggled to get to the gym. DST is my nemesis. Got it done. With a new 3RM.

Courtney Schrade

W2/D3 Push | Bench 🔥

Had to stop mid workout to help a family member with a task. Finished up at home as I could. Some days are like that. :)

Definitely getting stronger! 45 pounds weighted planks woof woof 🥵🔥

W2/D4 Full Body Burn 🔥

What’s some alternatives for sissy squats,  and some of your PF doesn’t have some equipment.  I know I need to hit a real gym but it’s the closest and open 24hrs for hectic work schedule.

Monique

W3/D1 Legs | Deadlift

W3/D2 Epic Pull Day 💪🏼

Hit a big PR today! Let’s go! These work outs keep my ass sore everyday!

W3/D3 Big Bench Day 🦾

🥵🥵🥵🥵🥵woof woof !!!!! Arg!!!💪💪💪💪💪

W3/D4 Gnarly Abs & Arms

Katie

That air dyne 🥵 legs are shaking 🫨 🔥

Was a killer on a hot day with the AC not working 💯 but I killed it and feel awesome! Legs 🦵 be growing!!

W4/D1 Squat Dom Legs

Short and effective. I wound up adding straight arm pull downs, cable crossovers, and close grip pull downs. And now I’m dead.

W4/D2 Pull Volume

Noddy

Felt good after taking a week off. Still feeling strong 💪

W4/D3 Push Pump

Those side planks woof woof … freaking love those💪😅🔥

Those side lying push ups are something else lol

W4/D4 Bulletproof Full Body 🦾

Damn that was good! 🔥🔥💪🏻💪🏻

Killer glutes/hammies workout. I’ll be crying tomorrow, don’t worry 😉

W5/D1 Leg of Steel

The pats are on fire, had to change up a few exercises due to machine availability, but it felt great!

W1/D1 Legs | Rack Pull

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