Name: Playbook - Morgan Olson - W1/D1 Legs | Rack Pull
Uploaded: 2025-06-09T14:19:06.419Z
Duration: 85 min
Description: W1/D1 Legs | Rack Pull

First workout in months. Awesome ass kicker

Char

Great workout, I couldn’t get the technique right for the barbell good mornings but I’ll try again next time. I used a plate instead

Solid start, challenging in all the right ways 🤘🏼

It’s great to see a live demo of the exercises from the plan however, some of them are slightly different between the app and the PDF, so it gets a little confusing on which exercise I should be doing. For at least 2-3 exercises, I’ve had to look them up from other trainers on YouTube to see what the PDF is talking about.

Severn

been doing fighter & fighter feed for a little over a year…excited to run through the legend!

First day and I feel. Let’s goooooooo 💪

williams

Loved it! 2025 lets goooo! Finished 2024 with the Fighter and today began Legend!

Norah

Going into 2025 I’ve got big goals and I know The Legend is going to help me get there 💪🏼

Mads

Maddie

Jordyn

Shellz

It was great but I will NEVA go to the gym a 5pm!! It was hell trying to get on equipment! Everyone and their ancestors are at the gym at that time! 😂😂😡😡

Alison

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!

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

Iulia

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 Champaïgne

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

"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

Monica G

🥵🥵🥵 I feel the burn 🤩🤩🤩

Renee

W1/D2 Legendary Pull 🔥

finally got them 35 plates on my bench PR

Torie

W1/D3 Legendary Push | Bench

First week and can already feel how efficient this program is! Also not a routine wich i absolutely love, it stimulates the brain really well, and makes me feel gooooood!

Loved it!! Great way to kick off my Friday!

W1/D4 Full Body Demolition 🤺

Hate leg days. …unless it’s the legend 🔥❤️

August

It was great. I love the feeling of death walking out of the gym 💪

W2/D1 Legs | Back Squat

Wow. I needed all the pulls. I substituted the cable crutches with a crunch machine since I'm recovering from a knee replacement. 3 minutes on the bag is exhausting but a great euphoria result.

Lily

W2/D2 Epic Pull Day 🥊

Enjoyed the push. Appreciate the shorter session since it's my 1st day of the week.

Loving seeing the progress from my first go round. 125 was my goal for a 1RM at body weight a couple years ago. I'd doubled it since but never tripled until this program, and I have twice now. Granted, I'm also ten pounds heavier but still proud of my progress.

W2/D3 Push | Bench 🔥

never thought I’d love weighted planks #momdidittome

The last superset was a wowser. Loved it!

W2/D4 Full Body Burn 🔥

W3/D1 Legs | Deadlift

L-l-l-l-looooooved it! Back is thickenin’ up baybeeeeee!

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 💪🏼

Finished with 2000 jump ropes 😮‍💨

W3/D3 Big Bench Day 🦾

4 sets of supersets back to back is a killer. Loved it.!

Swan

W3/D4 Gnarly Abs & Arms

usually not feelin leg day but today was it 🤌

W4/D1 Squat Dom Legs

Great workout.  The supersets are a pain for busy gyms.

W4/D2 Pull Volume

Loveeeed this!! That tricep x abs at the end was the perfect finisher

Steph

I agree the Leaning Cable Lateral Raises were tough.

W4/D3 Push Pump

Jessica

W4/D4 Bulletproof Full Body 🦾

Felt great! I love feeling the progress build week by week

Deb Livingston

Rach Mast

W5/D1 Leg of Steel

Make the supersets use one piece of equipment. I have to modify a lot bc the gym is busy.

W5/D2 Bulletproof Back 🔥

W5/D3 Push | Bench

Those sprints at the start caught me way off guard! I have not been running 😰

W1/D1 Legs | Rack Pull

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