Name: Playbook - Morgan Olson - W1/D1 New Year Legs 🎊
Uploaded: 2022-06-29T17:54:03.156Z
Duration: 80 min
Description: W1/D1 New Year Legs 🎊

August

Oh My Goodness... sweating and legs ae jelly.. love this❤❤🔥🔥

Heather

Soozdellavalle

Ashlee Ramsumeer

Joyce

Angela

REINA KYAN

Katherine

Nicol

Super hard workout atleast for me after a little break from training 😅

Sanna

Ashley Whalin

Rebecca

I’m just a bit confused on which type of leg press machine to use, there’s like 3-4 in my gym

Danny

Alex

Ja Starr

Sweating and out of breath, good way to start! 🙌🏻

Ashlee

I don’t know how I’m getting down the stairs from my gym now. Or how I’ll drive home… but it was awesome! #ElevatorIsBroken #JellyLegs

Bonnie Kay

my legs are completely dead in the best way

Great Workout. Demanding but also fun 👍🏻

Lisa

I liked that it hit all the lower leg areas.  Can't sit today 🤘🏽

Megan

Andrea Carolina

Winter

Andrea

Challenge day 1 done!! Can’t wait to die again tomorrow🏄🏼😅

Four

Sara

Currently have noodle legs and need to roll out on my foam roller immediately 🚨💀

Sophia

Kathleen

Dustie

Millie Perez

Liked the banded warm up. Swapped out the barbell squats for smith machine squats due to all the New Years resolution newbies hanging out extra long on all the barbell equipment today 🤷‍♀️🏋🏽‍♀️

Stephanie

Michelle

A bit tense, but I love it. And it's only the begining. I'm looking foward to it!

Carmen

Salsa

That was a really great workout. I know most people hate leg day, but I really enjoyed this one.

Nicole

Perfect way to start the new year. Love how personable you are in your instructions. Motivates me to do more. Awesome workout!

Bekki

I feel so good. Perfect way to start off the year. I love how personable you are when writing your instructions. Crushed it!

Jess

Yexenia

Had to skip a few things because I’m in my garage gym but definitely got a good work out

Mary

Jamison

Geeeeez, tryin to kill me on the first day bro.

Kallie

Alma

Dara

Just the right amount of exercises to get my legs burning

Cris Liverpool

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

Banded Air Squat

GOAL
Pre-pump your external rotators to strengthen your hips and knees 

DETAILS
1. Place a band slightly above your knees, standing tall and starting with your feet about hip width.
2. On your toes, push your knees out and lower down about 2 inches.
3. Chest is up and step to the side. 
4. Do about 20 steps one direction, then 20 the other. 
5. Do not lean, or step so far that your knee falls inward and maintain tension through the band the entire time.

CUES
- Squeeze from Glutes
- Knees Out
- Stay 2 Inches Bent

Lateral Band Walk

GOAL
Booty while stabilizing the spine with that core strength 

DETAILS
1. Hands and knees. 
2. Keep spine neutral and lift one leg. 
3. Begin by pressing the heel up towards the ceiling by squeezing your glute.
4. Go to full contraction and lower slow. 
5. Repeat for reps and then switch legs. 

CUES
- Squeeze Hard
- Stable Spine
- Keep Knee Bent at 90

Donkey Kick

Booty Blast Warm Up 💥

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

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

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

GOAL
Side booty baby 

DETAILS
1. I start sitting back on the chair, then sitting upright, then leaning forward.
2. It’s almost a sort of dropset. 
3. Squeeze from side butt. 

CUES
- Squeeze from Butt
- Tall Chest

Abduction Machine

Leg Pump Superset

Exhale. 

Use a couch or bench if you don’t have a box. 10 reps each side.

GOAL
Speed racer x cardio

DETAILS
1. With a tall chest, run in place. 
2. Try to hit a ‘figure-4’ with your legs. 
3. Pull knees up and heels slightly towards butt. 
4. With an open palm, swing your arms from your butt cheek to face cheek. 
5. Swing from your shoulder blades. 
6. Exhale and keep your reaction time quick. 

CUES
- Tall Posture
- Exhale
- Knees Up
- Cheek to Cheek

Running in Place

You want to load your hip, not execute with momentum - maximal control on this one

DETAILS
1. Set a box to the proper height. When you step your foot on the box, your hips are just below your knee. Setting it too high creates hip shifting and pushing off with the back leg. Don't do that. 
2. Place your foot on the box, push knee slightly out, and keep it over ankle. 
3. Begin movement by centering your chest over your knee (balances your center of gravity). 
4. As you drive up through your heel, raise your chest and extend the knee. DO NOT push off with your back leg. 
5. Stand tall and return slow and controlled by leaning the chest forward to counterbalance your weight. Chest over knee = ultimate hip loading = booty gains. 
6. On the return, drag your back foot against the box for stability. 

CUES

- Hip Loading
- Drive Through the Heels
- Knee Over Ankle 
- Knee Pushes Out
- Relax the Back Leg

W1/D1 New Year Legs 🎊

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W1/D1 New Year Legs 🎊

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More workouts from Morgan Olson

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