Name: Playbook - Morgan Olson - W1/D1 New Years Legs 🎉
Uploaded: 2024-01-21T02:10:11.438Z
Duration: 50 min
Description: W1/D1 New Years Legs 🎉

My god this was a tough workout, but good!

Katie

Angelana

I am a complete beginner due to not working out as much. This was a good starter to motivate me. I did what I could and I am proud of myself for starting somewhere. Thanks for having a workout that I can do at home.

Donna

Fatima Elizondo

Christina

I really liked this workout! My body is nice and warm after this one. 🙌

Betina

Was doing fine until the SS....now I'm dying 🥵 so good! First time working out in months!

Jensen

Amber Hull

Haeley

Sunday morning activation ✅🍑🖖🏻❤️‍🔥

yangBAE

Totally working hard … Split squats and lunges kill me. Still building up on reps there ..And the burpee/jump combo. Whew! Loved it all. Learning to be strong. Cheers !!!!👍🏻

Nandini

Starting this late but who doesn't want to look photoshoot fresh at the end of summer? Great leg day.

Jessica

Elixabeth

Just the right amount of work for Week 1 Day 1...it was great!!!

Shon

Great! I do notice that if I write the workout down, I get less distracted watching your hot ass workout!😂 But for real, my ass and legs feel that soreness that feels so good today! Five stars, baby!

Faith

A really excellent home work out. Got my heart rate up for sure!

Swan

I’m late but I’m glad I started. I’m so proud of myself for getting back 😭 It’s so good that I’m dying. Couldn’t finish the burpees. Any good cool down exercises that you guys can recommend?

Eden

A little late to the game but I'm dying in day 1!!

Kris

It was good forced me to push myself appreciate it!

Taty

Nothing. Lol your killing me. Couldn’t finish

Dimar Cuello

Tommy

Got caught up on two workouts tonight with a 40 min interval. My legs are fried. My favorite programming to follow

Maddie

Felt good to keep up with it! I love how the exercises build upon each other each day

Chauncy

Really good burn and I love that I can do it at home! (Wish I had started the challenge sooner!)

No weights or bands and I still feel like I got a really good workout!

Britany

Fan of sumo deadlifts! My right hip is sore now though lol not gonna lie. Hope I can walk this week! 😝

Coti-Lynne Haia

Fabulous first workout in the books 
Camp HIIT this morning and cryo treatment
This first one in the books
Having a moment of inspirstion 
Going to do workout #2 since UFC gym in now my second home 🤣🤣💪💪💪💪💪
Thank you for making these so easy to follow
Stellar! 
You're the bomb 
Tic
Tic
Boooom

Tina McCoy

As expected that felt like shit after some summer holiday time. But we’re back baby so let’s fucking go!

Kylie

Great! Pushed me, but not too hard! I'll definitely feel it tomorrow!

Jackie

Great workout! Snowy day stuck at home but still got a serious sweat in.

Cecily

Harder then I thought, but I'm out of shape. I'll get to where you are soon.

Tiff

Holistic-Alchemy Energetics

Shania

I’m sweating hard! Woo! This was my first “at home” version of one of your workouts and while I do miss the variations the gym equipment allows, I definitely still feel very thoroughly worked!! 💪🏼🙌🏼Thanks!!!

Kaitlin Abendroth

That killed!!! I couldn’t finish it, my legs were giving out! I’m so stoked for future workouts!

Michelle

Idk if I can stand and walk right now. 
Had to drop weight in the goblet squat SS with bulgarian in order to finish it. AND I reached failure at the 4th round half burpee+jump rope, which I don't know if it's good or bad tbh. 
after this endless feedback I want to say that it is freaking GREAT to be back in the app, missed it.

Jade

First MoMo workout after 9 months of kickboxing 3-5 times a week!! Loved it and looking forward to more!

Sarah

Zoey Kumphet

Great workout. I felt a little dizzy during parts of it. Trying to figure out how to adequately recharge so I can get through these workouts without feeling like that!  Practice makes perfect, right?

Kila

Mandy

Susanne Hurst

one of the best leg workouts I’ve ever done tbh

Ilona

i’d love some alternatives to bulgarian split squats! i always struggle with them

Dorrie

Awesome and tough - pushed through that finisher. Excited to be doing the challenge!

Talena

Was muttering "I hate this" under my breath the entire workout, but I made it through. Killer!

Jamie

A very good session.
I did it whilst having the covid. I'm proud of me for pushing through it !

Charlie

Leg 1:
Warm-up 3 rounds - 45-sec rest 
- A1 Monster walk 20 steps 
- A2 Banded air squat 8 reps
- A3 Banded glute abduction 10 reps each side

- B1 Goblet Squat 4x20, 15, 15 
- B2 DB Split Squat 4x10 each leg (1 min rest) 

- C1 DB Sumo deadlift 3x15, 15, 12
- C2 DB Step back lunge 3x12 each leg (1 min rest)

Double TABATA 4 rounds 
- D1 Half burpee 40 on 20 off 
- D2 Jump rope  40 on 20 off

Alright - we’re testing and retreating 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

GOAL
Side booty for knee health and welp, side butt

DETAILS
1. Wrap a band above knees. Preferably a fabric band.
2. Begin on your tip toes and push the knees slightly out. 
3. Descend into a mini dip, keeping the chest perfectly upright. 
4. Think of an elevator. 
5. Step forward with one leg and then forward with the next.
6. Repeat. Go forward and backwards. 
7. Reps are total. 

CUES
- Chest Up
- Knees Out
- Tip Toes
- Touch Your Glutes

Monster Walk

Banded Air Squat

GOAL
Side booty for...welp side booty and the healthiest knees since you were a newborn 

DETAILS
1. Place a band above your knees. 
2. Stand upright with a proud chest and slightly hinge over by pushing the hip back a few inches.
3. Begin by squeezing one leg out to the side.
4. Slowly initiate the movement by squeezing, not swinging.
5. Lower slow and repeat. 
6. Switch sides. 

Note: sometimes the stable leg gets tired, it’s okay, we’re also working your ability or stabilize and resist tension. 

CUES
- Mind Muscle Connect
- Initiate from Glute
- Slow & Controlled

Banded Glute Abduction

(Warmup) Circuit A

GOAL
Leg and ab killer 
 1. Hold a dumbbell at chest height, 1-2' away from your body.
1. Stand tall, shoulders relaxed and contract your abdominals.
2. To down, bend your knees and let your hips follow, maintaining even pressure throughout your foot.
3. Maintain a tall posture the entire time.
4. To stand, think about pressing the floor away.

CUES
- Flat Back 
- Reach Hips Back
- Brace Abs 
- Proud Chest

Goblet Squat

GOAL
Puts more focus on hamstring and glute, loads your hip joint, and works your shitty coordination and balance #AlsoBooty

DETAILS
1. Stance is hip width apart and your back is turned towards a bench.
2. Reach your back leg on the bench. With the back toe face down, jump the front leg a good distance ahead of you, almost as far as you can reach.
3. Begin by pushing the hips back and down
4. Knee is slightly behind ankle and chest is upright.
5. Knee pushes out. It is not inside your ankle/hip. No knee problems on my watch, only booty buildin.
6. Ascend up with an upright chest and tucked ribs.

CUES
- Step Far Forward for Booty
- Hips Back
- Chest Over Knee
- Knee Out
- Step Closer for Quads
- Feet Shoulder Width Apart

Dumbbell Bulgarian Split Squat

Circuit B

GOAL
Benefits of a deadlift with less lower back pressure and more booty power

DETAILS
1. Get like a sumo wrestler, aka legs wide and toes pointing out. Leg width is dependent on what feels strongest/your leg length. 
2. Push your knees outside of the bar, ground yourself in your heel and rigid back. 
3. Keep your chest up at 45 degrees, push the weight back into your hips, glutes, and hamstrings and SQUEEZE.
4. Lower slowly by keeping the weight close to your body.
5. Squeeze your butt, push your knees out, and drive your legs into the ground to stand.
6. Don't overarch at the top. Just stand until your shoulders are just behind the DBs. #RibsTucked

CUES
- Chest up 
- Shoulder Blades Pinned
- Spread Earth with Your Feet
- Big Breath
- Squeeze da Butt

Dumbbell Sumo Deadlift

GOAL
Stop that quad loading lunge and sit back into the hips for glute work and team no knee pain

DETAILS
1. With dumbbells in each hand, stance is wide like a squat. 
2. Initiate the movement by taking a step back. Reach your hips back and lower your chest over your knee. Contacting the back leg through only the ball of the foot, descend until your knee nearly touches the ground. 
3. Lower slow, load the hip and then to stand drive from the front leg, not back. 
4. Do desired reps on one side, then switch. 
 CUES
- Hip Loading
- Chest Over Knee
- Sit Hips Backs

Dumbbell Step Back Lunge

Circuit C

GOAL
Half the burpee, half the suck #cardiofatburner 

DETAILS GOAL
1. Bend over and reach the hands to the ground.
2. Jump the feet back into a plank position.
3. Return to a standing position with feet under your hips.
4. Jump up and clap overhead. Step in, if jumping is too challenging. 
5. Repeat until sweat turns into blood

Pro-tip: Burpees are extremely mentally challenging. You will hit mind failure before you hit muscle failure, so zone in and kill this shit. 

CUES
- Feet Replace Hands
- Quick Jumpe in
- Breathe with a Rhythm

Half Burpee

GOAL
Increase coordination, flush lymph, strengthen your fast twitch muscle fibers, and increase speed #SoAthletic

DETAILS
1. Feet together.
2. Grab rope with wrists slightly in front of hips.
3. Thumbs face away from the body, shoulders are relaxed, and chin is neutral.
4. Hop low and quickly on your toes will whipping the rope with your wrists. 
5. Let the rope rotate around your body and jump as the wrists slap down.

Pro-Tip: The more relaxed you are, the longer you can keep your natural rhythm.
Pro-Tip II: Drop the rope. Jump low and fast and slap your hands on the front of your thighs. Double tap them to practice double unders. This simulates the timing and coronation needed to jump rope. After warming up with this, carry the same rhythm but just add the rope. 

CUES
- Hips In Place
- Posture is Upright AF
-Ribs Tucked

Jump Rope

Circuit D

W1/D1 New Years Legs 🎉

It's informative, providing an overall view of the programme

I know it is not Jan. 3rd, but today, Aug. 1st is mine & I am so excited to start this program.  It has literally been 1yr since my breast cancer diagnosis and I fought that battle & won...THANK GOD! Now it is time to train & get back in shape! I believe MoMo's program is the best for me!

I am ready to make a change in my life.. I am late to this challenge but I’ll make the best effort

W1/D1 New Years Legs 🎉

Community

More workouts from Morgan Olson