Name: Playbook - Morgan Olson - W1/D1 Time to Werk 😈
Uploaded: 2025-01-06T17:23:29.031Z
Duration: 50 min
Description: W1/D1 Time to Werk 😈

Such a fun yet challenging full body workout : )

Kristen

Great foundation to start with! I’m using the foundation to build up a routine before I get back into the fighter program.

Kiara “Spidah”

Xuan

Usha

This left me feeling great thank you so much !

Nadirah

Taylor

Awesome just getting back into it this was a perfect workout for beginners

Nicole

Great! No machine for legs - would love an alternative.

Cassie Schoonover

Haven’t had my muscles shake that much at the end of a workout in years 😂 if you see this, actually - any alternatives for leg/knee extensions if my knee is raising havoc?

Awesome way to get back into it
Thank you

Kelly

It was great for my first time getting back in the gym!

Jess

I’m back !!!!!!! It’s been a hot min , but hey #WeBackPat ! 😤💪🏾🔥

BigBodyBenz

This is great!
Some alts for the leg machines would be super helpful ❤️

Sarah

Awesome first day thanks for the great vidoes!

Emily

Simone

Great start of the challenge. A full body workout! I was a bit in doubt to start the regular gym version or the beginner one. I chose the last one and I a'm happy with it! You can always adjust the weights to your own level, so I pushed hard today!! 💪🏻

Remy

Incredible woke up every muscle that has been sleeping for the last couple of months!

Fernanda Queiroz

This was a great first workout back in the saddle after surgery!! Felt like a push but not too much!

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
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
Stronger hammies = hotter legs, less knee pain/injuries, being mistaken for two hot dogs for legs #HotNot

DETAILS
1. Try to scoot up towards the edge of the seat like you're on that flying chair ride at the fair. It might give you more leverage to squeeze your hamstrings. 
2. Lean your chest forward if you feel it get you a better squeeze. 
3. Tune into your Jedi Mind Muscle Connection and really "squeeze" your hammies. 
4. Try pointing the toes down to feel pure concentration on the back of your legs. 
5. Exhale on the curl, inhale on the release. 

CUES
- Concentrate
- Breathe

Seated Leg Curl

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 😈

Marie

Great motivation. I have had a hysterectomy done and I really want to snap out of this funk I’ve been in. I want to become the best version of myself and I know it’s going to take work and self preservation. I had to ask how bad do I want it and to me it’s a necessity.

Super hyped to have found you and your programs. I’ve been wanting to start a guided program outside of CrossFit classes, but had yet to come across something geared towards non-binary AFAB friends. Loving the focus on mindfulness and authenticity. Excited to start with health is wealth and move into the Fighter program!

Prep for Health is Wealth

This is my biggest challenge. It’s practicing mindfulness and meditation! I feel this is so needed because my anxiety and depression can really take over.

This is such valuable content. Sincere thanks and appreciation!

Angela Downs

The Right Direction

Great work out. When I got to o the v-ups I was kind of worn out and worried about execution. I tried a few the. Switched up to heal taps to keep a similar movement. Over all great work out. I ran and sped walked for 10 min.

W1/D2 Power Pump

I ain’t gone lie I was nervous to do this one. But it was great it was easy to substitute and exactly what I needed. Overcome the fear

💧💧I don't think i've ever sweat this much in my life! Loved it! Took a bit of improvising. My gym doesn't have all the machines. But the Facebook Community really helped me out! Thanks a lot all! 🙏🏻

W1/D3 Cardio Baby [or Hike] 🌴

Enjoyed the slightly shorter day today, but that triple set at the end got me good!

W1/D4 Bulletproof Body 🥵

10 Steps to a Healthier You

The dumbbell tricep kickback at the end was the hardest lol. Especially after being tired. I did 20 mins of cardio walking/running. I’m pushing through and waking up earlier with better sleep

I've been using your program about a week now. I'm noticing very small progress already. I should've started months ago.

W2/D1 Soul Crusher 🥵

W2/D2 Fully Loaded 💣

It’s really starting to grow on me. I like this when my muscles are tight from lifting .

Ashley

joe-nato@hotmail.com

W2/D3 Cardio Baby [or Hike] 🌴

It was great I upped it a little bit I can feel my self getting stronger. This was great I added 5 mins of sprinting/running.

W2/D4 Full Bod Burner 😈

The his was mad relatable. Guilt and shame have been lurking on me. It’s like the show Bigmouth with the shame Wizard. It’s like been haunting me. It’s like I couldn’t get out of this funk. I have this issue that’s taking over my life and I just can’t take it anymore. I don’t want this to turn into something bigger and just take the joy, love, and wonders of life. These 4 weeks of doing health is wealth has pushed in the right direction. I had my mommy. I guess it’s different

never move to pittsburgh or the east coast if u think la is cold 😂😂😂 - all jokes aside loved the rant!

Thank you for sharing your journey with us. Although i have find out what works for me, it's good to have this information and a reminder to take a step back and listen to your body more often

a full rant…

I had to take my son to school in the middle of me almost being done. It was awesome I did 20 mins of cardio and did the warm up. I feel my body getting stronger. Me pushing myself getting up at 4 or 5 AM is making a difference. Practicing mindfulness is definitely key.

Starting to feel better!! Mentally and psychical

W3/D1 Burn bb Burn 😈

Loved it. Still struggling with V-ups. My goal is to get this exercise with out struggling lol.

W3/D2 Total Body Torcher 🧨

I definitely feel myself picking up endurance. I don’t feel as sluggish

Like theses mornings workout 🏋️‍♀️

W3/D3 Cardio Baby [or Hike] 🌴

Great workout. Increased weight. I noticed my previous exercise in the beginning wasn’t logged because I didn’t check the box lmao. I’m so airheaded sometimes. I’m just happy to be consistent

W3/D4 The Inferno 😮‍💨

Definitely feel myself getting stronger. I love it. I embrace the pain and push myself forward a lot easier.

W4/D1 Fired Up 🔥

This was great. A complete difference from when I first started.

W4/D2 The Gauntlet 😈

Man I ain’t gone lie. I now look forward to this. I can sprint a lot longer. Definitely can tell I got stronger with more endurance.

W4/D3 Cardio Baby [or Hike] 🌴

Harder than usual, but I made it. I made it through this program and I definitely seen the results now I’m hungry for more.

W1/D1 Time to Werk 😈

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