Name: Playbook - Morgan Olson - W1/D1 Upper Body Inferno 🔥
Uploaded: 2025-12-31T07:43:58.869Z
Duration: 65 min
Description: W1/D1 Upper Body Inferno 🔥

I was away for a few months and it feels great to come back to these workouts!!!

It was a hard workout but so worth the sweat

Quiyana

Man I took a break after Christmas and this whooped my ass. Lol I needed it to get back in gear😮‍💨

Kiara “Spidah”

Mina

Clara Schwartz

Renee

It was awesome! I'm struggling to find inspiration and will. But these workouts make me wanna come to the gym!

Skye

Lilly

Claire

Julia

I’ve been on the fighter feed for a while…I missed these workouts

Jubel

Great workout for getting started again after a few months off!

Tonia

Ayla

Olivia

Wooooo!!!
This was awesome! Im completely glad I made it today and looking forward to tomorrow ;)

Kelly

Love the short ab burner at the end of the workout. Is there a way to add it to the end of a workout in the app?

Emily

Loved this upper body and core work out.  I’m back at the gym after a 6 month hiatus.  I feel motivated knowing I have your program to follow !

Andie

Stupid problems with my wrists so push ups were modified to dumbbell presses. Liked the flow of the workout 🏋🏽‍♀️

Neli

Brandan

Light weight due to injury recovery but got through it 🖤

Madeline

Been out the gym for 2 months and this was such a intense but perfect way to get back 💪🙌

tiffany

Angela

Shawna Black

Anna

A bit of a struggle at a busy gym but managed to get it done

Ilona

It was awesome and effing hard lol. I needed a change and this is it!

sara

Been sick for a week so I’m just starting! Week 1 day 1 for me and I’m feeling great. Much needed upper body workout!!! Thanks MOMO 🔥🔥

Breeezy

Day 1 let’s go!💪🏻 Holy volume!!! Feeling good. Gonna do gym version and home version when I’m traveling or can’t get to gym. Pumped for the 4 weeks

Christine

Loved this workout! So excited for this program!

Amy Cobb

Focused on SQUEEZING. My armpit area was shaking mid way through 😂

Lena

Absolute burner. Feeling exhausted and amazing.

This this is what I've been wanting the whole time 💪🏽

Salsa

Tishana

Four

I did this workout yesterday and I’m pretty sore! It was really fun 👏🏽

Ileana

Jessica

Ashley

Taking a different approach to this challenge. We have upper, lower, upper + full body! 

It’ll be good overall volume. If you want more abs and arms, work, grab an ab and arm workout from the app. 

Let’s get it, take your time squeeze your muscle and zone in on the jog 💪🏼 Aim for speed 6.0

GOAL
Wider back for a tighter waist and strong look

DETAILS 
1. You will start by grabbing the wide bar from the top pulley of a pulldown machine and using a wider than shoulder-width pronated (palms down) grip. Step backwards two feet or so.
2. Bend your torso forward at the waist by around 30-degrees with your arms fully extended in front of you and a slight bend at the elbows. If your arms are not fully extended then you need to step a bit more backwards until they are. Once your arms are fully extended and your torso is slightly bent at the waist, tighten the lats and then you are ready to begin.
3. While keeping the arms straight, pull the bar down by contracting the lats until your hands are next to the side of the thighs. Breathe out as you perform this step.
4. While keeping the arms straight, go back to the starting position while breathing in.

CUES
- Proud Chest
- Squeeze Armpits

Rope Straight Arm Pushdown

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
Build invaluable power, conditioning and hip strength 

1. Hip-width stance, begin with kettlebell in hands. 
2. Begin by pushing the hips back and start the upward swing by aggressively squeezeing your butt.
3. Stabilize the line of swing and aim for shoulder height.
4. Keep the arms slightly relaxed and let bell swing down, keeping the weight as close to your groin as possible.
5. Hinge the chest forward and repeat movement. 
6. Hips descend back and down, but above the knees

CUES
- Flat Back
- Brace Abs 
- Proud Chest

Kettlebell Swing

Shoulder Stability

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

GOAL
Shoulder stability + builder 

DETAILS 
1. Sit, shoulders back, proud chest. 
2. Elbows slightly in front of body, squeeze shoulder blades.
3. Press up. 
4. SLOW the way down. Control and make a 90 degree angle. 
5. Press again. 

Pro-tip: keep forearms vertical. 

CUES
- Proud Chest
- Look Up
- Slow + Controlled

Dumbbell Shoulder Press

12 Min AMRAP

GOAL
Dumbbell press with rotation 

1. With back on bench, get a proud chest and lock in the dumbbells with elbows at 45 degrees from your body.
2. With an underhand position, begin to press the dumbbells overhead while rotating your shoulders internally. 
3. After a second pause at the top, begin to lower the dumbbells to the original position by rotating the palms of your hands towards you. 
4. Lower slow, pause and press to repeat. 

CUES
- Proud Chest
- Strong Press 
- Slow Negative

Incline Bench Arnold Press

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

DETAILS

1. With the opposing knee 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 Lat Row

Superset

GOAL
Burn em brah. This is the optimal exercise for building rounder shoulders to trick people into thinking you have a tinier waist #TrickorTreat

DETAILS
1. Grip can vary. Neutral grip for basic life or internally rotate with the dumbbell slightly in front of your hip to target that rotator cuff (lighter weight).
2. Start at the hip and raise up to the shoulders. The dumbbells should be a few inches in front of your body to move in your scapular plane.
3. Elbows are slightly bent and you're initiating the movement with your shoulders.

Pro-Tip: We're going for blood flow on this. No need to get real heavy, just go lighter and check that ego. 

CUES
- Retract Shoulder Blades
- Elevated Sternum 
- Reach Away 
- Tuck Your Ribs

Dumbbell Lateral Raises

GOAL
Athletic advantage, injury prevention and oblique shredder

DETAILS
1. Set up a cable to the lowest height [note you can also set to shoulder height or above for other angles]. 
2. Grab the end with both arms extended. 
3. Start with shoulders, hips, and feet square/straight forward. 
4. Rotate the torso away from the anchor point, keeping the hips square. 
5. Then, chop that wood by rotating torso towards your hip and slightly towards the ground.
6. Squeeze abs & exhale. Return slowly to start position. Repeat. 

Pro-Tips: Ribs are tucked and you compress/crunch your abs a little. Back foot pivots as you chop. Hips can rotate or stay stationary, whichever gives you a better ab squeeze. 

CUES
- Squeeze Butt
- Rotate Torso
- Tuck Ribs
- Crunch Ribs to Hip Slightly
- Straight Arms Whole Time

Wood Chop

Non-stop. Ultimate blood flow to abs for that 6-pack abs.

GOAL
6-pack body weight edition, just make sure to crunch your abs and not sit up with your neck #ProTips

DETAILS
1. Lay on your back with your knees bent.
2. Begin my crunching your abs into your spine with your wrists dragging up your quads.
3. Crunch up to raise your wrists up to the knees.
4. Move slow and work from the abs not momentum.

Wrist to Knees

GOAL
Lower ab shredder - lift with the abs, not the hips 

DETAILS
1. Lay with your legs straight up, point your toes like a ballerina and glue your lower back to the floor.
2. Keeping your arms straight by your sides, or under your hips, slowly lower your legs to the floor until your lower back begins to arch. 
3. Mind muscle connect to your abs and crunch your abs to return to the starting position.

CUES
- Hollow Rock 
- Crunch Abs into Spine

Lying Leg Lifts

GOAL
Get those V-line obliques by looking like a weirdo #WorthIt

DETAILS
1. Lay on your back. 
2. Bend your knees and place heels far enough where you have a good range of motion on the movement.
3. Crunch your abs into your spine and slightly elevate the shoulders off the ground.
4. Straighten out your arms and begin by touching your ankle with one arm. 
5. Move slow and intentionally aim to contract the obliques. 
6. Repeat on the other side.

Ankle Biters

GOAL
V-lines baby 
 DETAILS
1. On your butt, bend your legs at the knees.
2. Get a proud upright chest. 
3. Twist your torso and punch through with the fist.
4. Hold the contraction for a second and move back to the starting position while breathing out. Repeat on the other sides.

CUES - Proud Chest
- Squeeze Abs
- Exhale on the Punch

Torso Twist

MoMo[Muscle] Ab Burner

GOAL
Calorie burner 

DETAILS
1. Either run on a hill, outside or on the treadmill.
2. Work on figure 4 form.
3. 90-degree bend in elbows.
4. Land on the balls of your feet. 
5. Avoid heel striking.

CUES
- Hand Goes from Face Cheek to Butt Cheek
- Pull the Heel to Butt
- Hamstring Curl Not Quad Extension

W1/D1 Upper Body Inferno 🔥

This is exactly what I needed, looking forward to realigning with my body. Thanks for sharing openly!

Loved the honesty and authenticity!  Keeping it real and letting everyone see life happens and everyone can do this no matter where they are at this point in time.

Excited and hopeful for the grey momo T to make a comeback!

Mercedez

Prep for Health is Wealth

Terran

jeanette

The confirmation and validation is always right on time💪🏼 love the direction this is going ‼️

Daisha

The Right Direction

Loved this. Let's see what I say tomorrow!

Swapped the row with walking a lot!!

W1/D2 Lower Body Burn 😮‍💨

Nice switch up from back, chest, arms split. Haven’t felt that burnt out in a while

A killer! I love how strong my upper body (as in  shoulders & arms) looks!

I’m loving these workouts! I will always come back to this challenge when I want to push my endurance

W1/D3 Upper Body Pump 💪🏼

Cherysh

W1/D4 Full Body Fire ⛽️

I love everything about your words! Specific the water topic in the end. It’s so fckng necessary to put clear healthy water in our body. Fundamental things. Thanks for sharing these words 🙏🫶

Manu

Jessica Rexroat

Please post some of the videos you referenced? Thx!

Nora

10 Steps to a Healthier You

It’s been a little minute since I actually did a full program workout. I have been working out but I’ve been going through things. On the bright side I’m down to 170-173. YAY!!!! lol 
This was a good workout

Loved this workout!! Couldn’t get to do the job because I just got a tattoo though :(

I pumped up the weight on the shoulder part. It was amazing!

W2/D1 Upper Body Werk 🥵

Erin

It beat my ass… lol it’s cool. I can tell I’m getting stronger. Big difference from when I first started

W2/D2 Lower Body Torch 🔥

On a cut and able to bust out the chins ups no prob. Crazy work

W2/D3 Death by Upper Body ☠️

Amanda

W2/D4 Full Body Fatigue 😮‍💨

It's literally exactly the message I've been needeing to hear. Can't believe how aligned your message is with my current journey. Thank you!! 🙏👏✨️

This really helped me ❤️ Thank you for being vulnerable and relatable. Definitely appreciate the wise words and perspective.

Jenna

I really appreciate you taking the time to share all of this with us. It really shows how much passion you have & how much you care about us. I’ve resonated A LOT with the struggles & solutions you’ve shared over time since I’ve joined your app when it launched. All of the things you share about spirituality & alignment is so real and it’s so nice to know I’m not alone in that. A lot of people around me it’s kinda like in one ear & out the other. Makes me feel seen that you share similar valuess. So glad you’d been regaining your health back’

Annamaria

a full rant…

Faith

Doing this with the New taylor's album was SO GOOD.
Had so much anger and it allowed me to lift heavier

W3/D1 Upper Body Pump 💪🏼

Tomorrow it will be extra fun to try and walk around 🤣
I loved it!

W3/D2 Lower Body Inferno 🔥

Casey Reed

W3/D3 Upper Body Power 😈

Alyssa

W3/D4 Full Body Funky Fresh ❄️

I added 5 sets of 30 sec sprints to top it off 🔥

Nasha

Deceptively good, added 5 min row for a little spice at the end

W4/D1 Upper Body Power ⚡️

W4/D2 Lower Body Burnin' 🔥

Kath

W4/D3 Upper Body Werk 🥵

You can lift more than you think you can!  Don’t be afraid of the next five pounds 💪

W1/D1 Upper Body Inferno 🔥

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