Name: Playbook - Morgan Olson - W1/D1 Time to Werk 😈
Uploaded: 2024-01-21T02:10:10.926Z
Duration: 50 min
Description: W1/D1 Time to Werk 😈

Kárina Méllo

Nice light workout when I’m trying to take it a little easier

Naima

Taz Cremer

Excited to try the Masc Challenge finally! I couldn’t do it last year due to a health condition developing, so I’m super ready to start taking exercise serious again. Thanks for this! 💪🏽👏🏽

Jessie

Was great - would be good if I could track my weight alongside it

Mariana

Tough but great for it to be my first day.

Denisha

Finally back at it! But having a hard time with the skullcrushers, always had.. is it possible to exchange those with dumbbell triceps extensions? Would it be the same benefit or similar? 
Great workout!!

Alex

Added some DB pullovers  on to hit my upper abs. Excited to do this challenge!

Nora

First workout done! Great balance of challenging without being intimidating.

Harlow Finn

Nice first session back after a few months out the gym!🥵

Katy

This was amazing! Not only do you get a workout in you feel so strong 💪🏽

Awesome full body workout! Great start to the program!

Great workout! Life has gotten in the way the last 2.5 months and I haven't worked out at all. This was my first workout back and I've definitely lost some strength and stamina, but damn it feels good to be a gangsta again! Thanks for the ass-kicking!

Euan Baker

Had to make some adjustments based on equipment but it was good!

Tracey

Super uncomfortable in my body. Loved total body

Christine

First time back after a surgery, feels good to be back on track!

Tobias

Jade

This was great!! First day back in the gym after a 6mo hiatus… this got me sweating and feeling pumped!!!

Ederlin

Hi Morgan, thank you for this workout. Today, I put this in action. I noticed after doing these exercises that I have a weaker left arm. How can I improve my left hand strength in order to catch up with my right hand reps? My right hand is the dominant one but I want to bring my left side up to that level. Please help !

Leen

Great start, feel like I know what I need to work on for the rest of the challenge 🥵

Lisa

nice burn, but i might go for the non-beginner one next 💪😎🔥 had to improvise a bit when the right equipment wasn’t free

Just started it after doing the regular exercices every week I loved it, adding a bit abs work cause I love it and some cardio at the end ❤️ I know I can put more weight on some exercices now

Othilie

Starting over and grateful I am. Phew, feels good.

Angie

Marissa

Adele

Britt

Chantelle

Sinead

I left a sweat ring on the gym floor..safe to say it’s a good workout 😂

Jerrica

I went hard on this. It was sorta easy but also challenging. I gotta keep myself accountable and am fully committed to finishing this challenge!

MARIANA

First workout in over a year so it was tough, but easy to follow and, dare I say it, fun! Had to skip the exercises involving proper gym equipment as I’m at home, but still sweating!

Loved this workout! I'd like to see an alt for the calf raises since my gym doesn't have that machine

Sabrina

This was great but still figuring out some of the machines, feels like I don’t know what I am doing and all the dude man around me know haha

Rover

The worm push-up was my favourite I haven’t been to the gym in so long but it made me feel powerful

Dope! Can’t wait for day 2 💪🏽 started a day late, but I’m here.

Lidia

Great burn! Didn’t feel like a whole fish out of water in the gym!

Genea

sandy

Got humbled real quick! Rough day and didn’t feel like doing it, but got it done🔥

Rhonda

Analise

First workout felt great, looking forward to feeling the "good pain" in the morning!

Alicia Roberts

Great start! Gotta start somewhere and this felt hard but good!

AC Michel

Amazing starter. I chose the beginner to get back in the swing of things and it burned! 🔥

Stephanie

3 second eccentric (lower into it 3 seconds down, no pause, 1 second up).

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

DB Goblet Squat (Heels Elevated)

GOAL
Wanna look like Wonder Woman with a wide back down to a small, tapered waist? Pull down more. 

DETAILS
1. Get your sternum facing up towards the ceiling #GirlsGoneToTheGym
2. Grip the bar wide, whatever that means for your arm length. 
3. BEGIN the rep with shoulder blade retraction. 
4. Externally rotate aka show your arm pits.
5. Exhale and pull bar to just below your chest. 
6. When pulling, your elbows should be slightly behind the bar/your spine. 
7. Release and control the negative. Repeat. 
Pro- Tip: As you pull down squeeze those armpits. Also don't let elbows go in front of the bar. 

Why do elbows have so much to do with this shit? Because proper elbow mechanics = proper scapula mechanics. Also, breathe. Exhale on pull, inhale at top. 

CUES
- Pull with the Elbows
- Show the Armpits
- Squeeze the Pits
- Shoulder Blades Back and Down
- Proud Chest

Wide Grip Lat Pulldown

Foundation

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
Get the volume of push ups without strict form while taxing the abs and shoulders

1. Lay stomach down on the floor. 
2. Position hands in push up position.
3. Retract shoulder blades and externally rotate.
4. Press up into a plank position by pressing the upper body up first, then following with the lower body.
5. Finish in a perfect plank position by squeezing your butt, feet together and crunching the abs.
6. Slowly lower to the starting position. 
7. Repeat as needed. It’s a bit of a ‘worm’ movement.
 CUES
- Proud Chest
- Right Triangle 
- Exhale on the Press

Worm Push Ups

🥵🥵

GOAL
Ab ripper X 

DETAILS 
1. Pulley is set to shoulder height. 
2. When arms extended, the handle should be in line with the cable. 
3. Begin by bracing your core. 
4. Squeeze glutes. 
5. Rotate from side to center. 
6. Move from core to initiate movement. 

Reps are per side. 

CUES
- Don’t Shrug
- Proud Chest
- Brace Abs

Cable Torso Rotation

GOAL
One of my favorite lower ab exercises - use that mind muscle connection to tuck your pelvis and contract the lower abs

1. Lie down on the floor with your legs fully extended and arms to the side of your torso with the palms on the floor. Your arms should be stationary for the entire exercise.
2. Move your legs up so that your thighs are perpendicular to the floor and feet are together and parallel to the floor. This is the starting position.
3. While inhaling, move your legs towards the torso as you roll your pelvis backwards and you raise your hips off the floor. 
4. Hold the contraction for a second and move your legs back to the starting position while exhaling.

CUES
- Crunch Abs into Belly Button 
- Knees Up to Ceiling

Reverse Crunch

Core Builder

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

GOAL
Load your elbow and triceps to increase your lockout strength #ElbowStrength

DETAILS

1. Lay flat on a bench, with a dumbbell in each hand.
2. Keep your palms facing each other and bend at the elbows so the dumbbells go toward your head, keeping your hands far enough apart that the dumbbells go to your ears.
3. Wrists are neutral and not getting broken by the weight.
4. You can either finish the rep fully or keep the elbow slightly bent and cycle back into the next rep. They both have their benefit. 

Note: you can do this on the floor if you don’t have a bench. 

CUES
- Elbows by Chin
- DB Comes to Forehead
- Wrists Neutral
- Be a Badass Cuz Most Guys Don't Even Do These

Dumbbell Skull Crushers

Sculpting Power 🥵

W1/D1 Time to Werk 😈

I love that you’re open and honest about you’re challenges.

Gemma

Good explanation of what to expect and that it involves all aspects

Loving the motivational beginning videos...  started the Diesel program two years ago..had Surgeries and other things and I forgot to show up for myself..this was a great reminder

Heather

Masc Makeover Challenge Starts 6/12

Jadey

Finally feel like I can relate to someone 🖤

Kendell

Week 1: Masc Makeover

Danny

What about protein pancakes if you're trying to gain weight?

Patricia Sessa

Week 2: Fighter 101

Another awesome video. Love how you talk like we're in the room with you and love your humour.

Kathlyn

Working on getting a wider variety of fruits and veggies in each day.

Sussn

Week 3: Nutrition Hack

W1/D2 Power Pump

Those were hard 5 mins I have done. Great workout anyway!!

W1/D3 Cardio Baby [or Hike] 🌴

Yam Bechara

Great pump! Feelin good in my first week. Thanks coach Mo!

jess

W1/D4 Bulletproof Body 🥵

So good and so hard to do at the gym today hahaha it was PACKED!

W2/D1 Soul Crusher 🥵

I had the flu last week and again got backtracked. Still moving on and killing it! I was able to maintain the same weight I used past week so, there's that

W2/D2 Fully Loaded 💣

Jackie

W2/D3 Cardio Baby [or Hike] 🌴

Already feeling a difference in the weight I can lift, let's gooooo! 💪🙌

W2/D4 Full Bod Burner 😈

Felt great! It took me time to work up to being able to do the skullcrushers, but now that I can, it feels amazing

Felt on fire after this lift 🥵🔥🔥🔥🔥🥵🥵🥵🥵

Dina

W3/D1 Burn bb Burn 😈

Felt so good! Starting to get the hang of everything

Rachel Flores

W3/D2 Total Body Torcher 🧨

I didn't do a hike or any of the exercises... But my partner just got back from being away for 3 weeks. Trust I got that cardio in 😂🙌

W3/D3 Cardio Baby [or Hike] 🌴

That’s a hard one!! Had to substitute for the gym equipment as I’m working out at home but very good. Need to lie down now!!

Feeling stronger! Those static holds are brutal 👍☠️

W3/D4 The Inferno 😮‍💨

Ohhhh my lanta, the weights have gone up and that one burned! 🥵💪

W4/D1 Fired Up 🔥

Alaina

W4/D2 The Gauntlet 😈

W4/D3 Cardio Baby [or Hike] 🌴

W4/D4 Bulletproof 😎

loved this challenge! super excited to do more of your stuff!!

For sure doing the Fighter program after this! My body feels ready to start doing split days again 💪🙌

W1/D1 Time to Werk 😈

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