Name: Playbook - Morgan Olson - W1/D1 Massive Back Day
Uploaded: 2024-01-21T02:10:11.162Z
Duration: 70 min
Description: W1/D1 Massive Back Day

Rarielle

Swan

Mandy

What a great workout for a Sunday morning! I'm excited to see what DB Fighter 3 can do for me! Day 1- I'm done!!🥵

Definitely a favourite! The post workout endorphin slaps 🔥😳

Tania

Casey

Awesome! Only question did not understand what drop set 8+8 is or drop set +5 means? Thanks so much!

Lilli

Sandra

Marcí

Fetch

Had 4 exercises to go and thought, “This has been pretty easy.” Had 2 exercises left and thought, “Holy Sh@t I’m dying!”
😅 killer workout.

Rosalba

I actually found myself getting upset with how short the rest breaks were! 😄 Such a good one!

Adair Dylan

Red McWhorter

Naomi

Sarah

Fighter Pro 3 Let’s Fucking Go! 
💪🏾🔥

Kysha

Natasha

Tuesday noontime let’s get some good vibes ❤️‍🔥💪🏻✌🏻

yangBAE

Megan

Really feel it in my lower back muscles today. Good lumbar work! Thanks, Coach Momo

Julia

Katie

One of the hardest workouts I have done! But it felt amazing!

Rebekah

Rachel

What in the actual F!? 🤩😩😳🥵 this is the best back day I’ve had so far! Moved up in weight for all exercises! 🤙🏽👏🏽🔥

stefani

Louis

starting my fourth month of doing your programs, still going strong 💪💪

Ilona

Mads

Brittany

It was a great work out but needed some more clarification on the drop sets in the description

Talena

Stoked to be back on this series after completing #photoshootfresh challenge. Feeling strong!

Émilie Véronneau

Sarah Macon

I worked so hard and see such amazing results

Sara

Is there a way to add a space for notes? Or weights? So if we redo the workout we know what we did last time and see the progree on the app? 
A space for journaling I mean lol

sevine

Yeah that was a burner woot! Side note there is a section in the workout that is missing the rest timer. No big deal, just a heads up.

Kylie

Fantastic! I really pushed it today! Thanks for a great workout!

Alex

Aoife

Carter

This program is fucking 🔥🔥🔥 already and it’s only day one! Let’s gooooooo 🤙🏻

Shania

Super hype for that new fighter content!!! 💪💪

Chey

DWU 
1) good mornings - 3x15
2) bicep curls 3x20
3) supermans 3x12
Workout 

A1) Bent Over Row  4 x 15, 12, 12, 10 - 1 min rest

B1) Dumbbell Single Arm Lat Row " heavy "  3 x 12 
B2) DB Seal Row      4 x 15, 12, 12, 10 - 1 min rest

C1) DB Pull Over   15,12,10,8 + 8
C2) Hammer curls - 4x12+5 - 1 min rest

D1) Palm Up Rear Delt Flys  3 x 15, 12, 10 - 45 sec rest

Finisher

E1) DB Farmers Carry  3 x 30 sec 
E2) side plank rear delt fly   3 x 10 - 30 sec rest

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

Good Mornings

GOAL
Sitting your ass down while doing the best thing on earth #Curling

DETAILS
1. Sit on a bench or chair. 
2. Shoulder are back. 
3. Squeeze from your bicep and push your elbow forward as you curl. 
4. Lower slowly. 
5. Burn out and you can do single arm curls until failure. 

CUES
- Proud Chest
- Squeeze Biceps

Seated Bicep Curl

GOAL
Retract the back side of your body for better posture and muscles

DETAILS
1. Lay on stomach with palms facing down. 
2. Begin by squeezing from your glutes and raising arms up. 
3. Lift arms and legs as high as you can, initiating from spine and glutes. 
4. Lower hand height if you’re shrugging up. 

CUES
- Squeeze from Glutes
- Exhale on Up

Supermans

Warm up

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
The holy grail of rowing. It focuses on scapula retraction and spinal extension #BangForYourBuck

DETAILS

1. With the and hand resting on a bench, let the dumbbell fall directly below that boulder shoulder of yours. 
2. Stiffen/extend your spine. Rounding of the spine inhibits proper shoulder blade retraction/depression.
3. Square up your shoulders.
4. Initiate the first inch of the movement by squeezing/depressing your armpit. Think of "crunching" your armpit to your hip. 
4. Pull elbow to hip, think like you're starting a lawnmower like the little badass you are.
4.When pulling, keep the right triangle bend in your elbow. 

Pro-Tip: Dumbbell moves in an arc or "C" shape from below shoulder to front of hip.

CUES
- Initiate with Scapula 
- Chest is Squared Up
- Flat Back

Dumbbell Single Arm Lat Row *Heavy*

GOAL 
Upper back demolition without any lower back stress

DETAILS
1. Set bench to 45 degree incline. 
2. Waddle over it with two DBs.
3. Slightly retract your shoulder blades. Begin the rep by squeezing back with your shoulder blades.
4. Squeeze the elbows back towards your belly button and pull your chest up to nearly upright.
5. Stop once your elbow is bent at 90 degrees and at your ribs, then slowly lower the dumbbell back.
6. Try to squeeze your shoulder blades at the top of each row.

CUES - Proud Chest
- Elbows to Belly Button 
- Initiate with Shoulder Blades

Seal Rows

Superset 1

GOAL
Scapular depression aka lat work for a wider back and narrow waist 

DETAILS
1. Place a dumbbell standing up on a flat bench.
2. Lie perpendicular to the bench (torso across it as in forming a cross) with only your shoulders lying on the surface.
3. Grasp the dumbbell with both hands and hold it straight over your chest at arms length. Both palms should be pressing against the underside one of the sides of the dumbbell. This will be your starting position, make sure the weight is secure.
4. While keeping your arms straight, lower the weight slowly in an arc behind your head while breathing in until you feel a stretch on the armpit.
5. At that point, bring the dumbbell back to the starting position by depressing your shoulder blades, using the arc through which the weight was lowered and exhale as you perform this movement.
6. Hold the weight on the initial position for a second and repeat the movement. 

CUES
- Initiate with Scapula 
- Squeeze Your Butt
- Slightly Bend Elbows

Dumbbell Pull Overs (last set drop set 8+8)

GOAL
Focus on targeting that brachialis to contribute to arm thickness more so than just your biceps #SecretSauce

DETAILS
1. Begin the rep with a neutral/hammer grip and fully stretched arm. 
2. Elbow should be slightly in front of your hip, putting more stress on the bicep. 
3. Contract your bicep to raise the weight to your elbow. Curl slowly and focus on the squeeze. Relax the shoulder and just squeeze blood into your bicep.

Pro-Tip: Elbows don't flale, chest isn't overly activated, and you aren't rotating the weight at all. Straight up, straight down. 

CUES
- Elbows Close to Body
- Relax the Chest
- Shoulder Blades Pinned
- Squeeze at the Top

Hammer Curls (every set drop set +5)

Superset 2

GOAL
Get that bulletproof rear deltoid and shoulder health 

DETAILS
1. Hinge over with a rigid spine. 
2. With dumbbells in each hand, turn your palm facing up towards the ceiling. 
3. Begin movement by squeezing by from your shoulder. 
4. At the top of the movement squeeze your rear deltoid, retract your shoulders and get a proud chest. 
5. Slow negative and repeat.

CUES
- Flat Back
- Shoulder Blade Retraction & Depression 
- Squeeze Back
- Proud Chest

Palm Up Rear Delt Flys

GOAL 
Posture, forearms, core and traps of a tank

1. Holding onto a dumbbell or kettlebell in each hand, stand tall and keep a forward gaze as you walk forward maintaining good posture.
2. Keep the dumbbells or kettlebells 1-2" away from your body.
3. Start to walk forward, while maintaining perfect balance and stability.
4. Avoid rocking side to side. 

CUES
- Proud Chest
- Minimize Rocking

Farmers Carry

GOAL
Obliques and upper back 

DETAILS
1. Perfect side plank aka squeeze glutes. 
2. Grab a 2-5lb dumbbell and rear delt fly it back to parallel. 
3. 10 reps each side. 

CUES
- Shoulder Blade Retraction & Depression

Side Plank Rear Delt Flys

Finisher

W1/D1 Massive Back Day

Christine

Jules

Angelana

W1/D2 Posterior Chain Gains 🦵🏼

Elise

That was an amazing workout! Each chest/shoulder workout I do, I get stronger and stronger! Thanks, Morgan!!

W1/D3 Pumped Chest Day 🔥

W1/D4 Arms + Abs Chiseler 🦾

Alyssa

Burpees are just ruuudeeee😜🦾🔥🔥🔥🔥

W1/D5 Full Body Demolition

The last exercise has the wrong instructions

Careen

OMG! That superset 3 was amazing!! My back was on fire!!

W2/D1 Massive Back Pump 💪🏼

W2/D2 Leg Cuts 🔥

Porsche

W2/D3 Chest + Shoulder Striation Maker 🔥

Late nights early mornings! Let’s Go!!! 🔥💪🏾

W2/D4 Arms + Abs *Beach Muscles* 🏖

ok.. starting to understand the TGUs. fun workout!

W2/D5 Full body

Felt so good!!! The boxing at the end was great! Haven't done that in a long while!!!

W3/D1 Big Back Day 🔥

W3/D2 Leg Shredder

good one! definitely getting stronger from these workouts. 💪🏽 🙏🏼

W3/D3 Chest Poppin Pump 🔥

That felt like a full body day🥵 pump was sooooo good!

Had to condense this workout a little. Only had 25 minutes to get my workout in! Got it done!!!

W1/D1 Massive Back Day

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