Name: Playbook - Morgan Olson - W1/D1 Legs 🦵🏼
Uploaded: 2024-01-21T02:10:11.119Z
Duration: 75 min
Description: W1/D1 Legs 🦵🏼

Just started surfer 2.0 and loving it already. So, so good

Adeela

Camille

Jenna

I was thrown off the treadmill but otherwise great workout 🤣😭

TIANA

Love your workouts. Challenging and hard but doable! Thanks

Angelika

Let’s see how I feel tomorrow! Awesome first workout!

Rachel Flores

Kysha

Micah

Mckenna

Aliyah

Second round of surfer….noticing the increase in strength and stamina 🔥 

Adding a few reverse crunches and sprints into each day just because I’m a masochist ⛓

Georgia

Ingrid

Kayla

Did this yesterday and I already feel better and know I can conquer my goals and go further 💪🏼💪🏼💪🏼🔥

AMAZING 🙌🏽 completed this week once and went camping so I’m starting over again. Definitely not mad at it cause I love the workouts 💪🏽

I was great; this was my second time doing it🫡💕💕

Kiersten Dupree

I really liked the explanations of the proper form with the video reference. It was easy to follow along and made my workout enjoyable.

Good workout! Switching to this after finishing Diesel season 🤙🏻

Kate

Jodi

McKenzie

The cues are so helpful.  
Thank you for being you🏳️‍🌈

Faith

This was a helluva start!! Feels good to get it in the gym! Definitely gonna keep at this I can't wait. Thanks

First one is always tough but the guidance and videos made it easy to follow

Jessica Kollauf

Lori

I like the sprints at the end. Helps to flush the lactic acid out from the legs!

Shellane

Second time around already feeling the strength gain 🦵

Helpful to have a guide for someone like me that doesn’t know what to do at the gym in what order etc. to see results. Looking forward to 4 weeks from now! Thanks for the guidance.

Alexandria

Lauren

This app is really helpful for a weight lifting newbie like me!

Joanna

Restarting this program today and I can lift so much more than last time I started the program!!! So happy with the results I’m getting.😃

Maia

Olivia

Heather

Jennifer

I usually do sprints as part of my warm up. Doing them at the end 😭  Looking forward to tomorrow!
I always finish my workout my workout with a round of weighted dead bugs. It’s a nice meditative end for me.

Sharon Braddock

JT Tilton

Natalie

Jenn

Loved itttt - these chicken legs will be dead tomorrow 🏋🏽‍♂️🏄🏽‍♀️🍑

Andy Michele

Oh grrrl! Didn’t think I’d make it through, but I did! Awesome day 1 of Surfer!

Kelly Jean

Really great for my first day back into legs— I’m an aerialist so our exercises predominantly focus on chest abs and arms, definitely needed this!! Thanks Momo 😊

Zwei

Maria

Second round of the surfer started today. Feel much stronger than last round! Excited!!!

Nathalie

Welcome to The Surfer - expect lots of hip hinging for booty and sculpted arms & shoulders.

Leg day - focus on quality movement. You’re hitting a heavy 7 reps on sumo deadlift. Focus, brace your abs and squeeze your butt at the top. Most of all, arch your back aka squeeze your shoulders and armpits.

GOAL
Sculpt those hamstrings without lower back pressure, aka isolation exercise #HamTings

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

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

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

Lying Leg Curls

GOAL
Pre-exhaust those legs before heavy squats and/or build the ‘tear drop’ look without too many tears of pain #JkItHurts

DETAILS
1. Begin in a seated position on the leg extension machine. Knees are just off the edge of the seat.
2. Weight pad is resting above ankles.
3. Use the quadriceps to extend your legs fully as you exhale. 
4. Inhale on the negative and go down slowly if you a real savage. 
5. Pulse reps can be added. 

CUES
- Squeeze from Quads
- Slow Negative
- Hold Hips Down

Leg Extensions

Leg Pump Superset

GOAL
Loading the hips and legs while maintaining and more upright chest for less back strain and more glute focus
 1. Begin with a bar loaded on the ground. The feet should be set very wide, near the collars. Bend at the hips to grip the bar. The arms should be directly below the shoulders, inside the legs, and you can use a pronated grip, a mixed grip, or hook grip. Relax the shoulders, which in effect lengthens your arms.
2. Take a breath, and then lower your hips, looking forward with your head with your chest up. Drive through the floor, spreading your feet apart, with your weight on the back half of your feet. Extend through the hips and knees.
3. As the bar passes through the knees, lean back and drive the hips into the bar, pulling your shoulder blades together.
4. Return the weight to the ground by bending at the hips and controlling the weight on the way down

CUES
- Spread the Earth with Your Feet
- Squeeze Glutes
- Retract Spine
- Brace Abs

Sumo Deadlift

GOAL
Strengthen your leg drive with minimal spinal fading 

DETAILS
1. Feet position - Put them up high to stretch and work those hamstrings/glutes, or put them lower and closer together to smash those quads. 
2. Begin by pinning your shoulder blades into the pad, getting a proud chest, and setting your feet.
3. Un-rack the weight and lower slowly.
4. Keep the knees driving out slightly. Don't look like Bambi just coming out of the womb.
5. At the bottom, only go low enough where your lower back is still against the back pad.
6. Drive from heels to extend legs and don't lock out the knees fully at the top. We ain't tryna blow a knee.

CUES
- Back Pinned Against the Pad
- Knees Track Out
- Push from Heels

Leg Press

GOAL
Just tryna get those ankles for defined 

DETAILS 
1. Usually after a leg press, position heels off the edge of the platform. 
2. Keep the knees slightly bent and let heels stretch to its fullest potential. 
3. Begin by squeezing your calves and extending through the toes. 
4. Slowly lower. Pause and repeat. 

CUES
- Don’t Bounce
- Full Stretch

Calf Raise on Leg Press

Superset

Push every set to failure and do pulse reps.

GOAL
Anti-cankle life - I got thick ankles so I need to do extra. 

DETAILS
1. Stand tall with appropriate weight.
2. Hang heels on edge of platform. 
3. Begin by fully stretching the heel down.
4. Pause. Squeeze calves up to raise on tippy toes. 
5. Slowly lower to full stretch. Repeat. 
6. Do pulse reps to hit failure. 

CUES
- Full Stretch
- Exhale on Up

Standing Calf Raise

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
Calorie burner 

DETAILS
1. Either run on a hill, outside or on the treadmill.
2. Work on figure 4 form.
3. 90-degree bend in elbows.
4. Land on the balls of your feet. 
5. Avoid heel striking.

CUES
- Hand Goes from Face Cheek to Butt Cheek
- Pull the Heel to Butt
- Hamstring Curl Not Quad Extension

Sprints

W1/D1 Legs 🦵🏼

Jessica

W1/D2 Shoulders & Triceps

2 arm days back to back is a killerrrrrr!! I'd like to see the supersets use the same equipment, because my gym is always busy and hard to bounce around from spot to spot without losing the machine/space

Not a good day to leave my water bottle ! 🥴 A Burpee to Plank ration with no rest in between is crazy ! 😫😭 Good ass work ! 🔥💪🏾

W1/D3 Back & Bis

Talisa Walter

This first week of the surfer program has been everything I needed for a new challenge! I'm so motivated to keep going 💪

Chloe

W1/D4 Booty & Abs

Great one but because my gym doesn’t have a sissy squat machine find it difficult to find alternatives, so would love if that could be included which alts would be good for it

W2/D1 Legs 🦵🏼

Always a great workout! Love love your program

W2/D2 Shoulders & Tris

That’s sprint was an awesome finisher to a very good workout.

Amanda

W2/D3 Back & Bis

Feeling the burn in my ass and abs! I mos def felt challenged!

2 wks off is crazyyyy ! 🥴 Back at it nonetheless ! 💪🏾😤 Let’s Goooo !

W2/D4 Booty & Abs

Dominique

Odineth

W3/D1 Legs 🦵🏼

Would be nice to get some tips what I van do instead of heavy bag, since in a lot of gym we dont have that. I did sky machine today, but I’m curious what is your advice.

Fanny

Fell off for a bit but finally got back to it a d this was the best way to start it off! Shoulders bi tri back all of it on 🔥🔥

W1/D1 Legs 🦵🏼

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