Name: Playbook - Morgan Olson - W1/D1 Upper Body Inferno 🔥
Uploaded: 2025-06-12T08:41:01.436Z
Duration: 60 min
Description: W1/D1 Upper Body Inferno 🔥

Erin

First time doing AMRAP...not a fan hahaha

Katie

For a home workout, that was quite exhausting. Loved it!

Julia

Loved this program so much I’m going round again. 🔥💪🏻🤙🏻

Kylie

Kelly

Keshia Eay

Mandy

Sophie

Rach

Late joining, but I’m here to get back into a routine.. and look good while doing it 💪🏽

Lats are feeling amazing! but I had to skip de jog cause period is kicking my ass

Jade

Helena

Allie

Indigo

Susan

What a great start to the challenge!  I’m tired in a good way.  🔥🤪

Shawn

Naima

D1 🌶️ let’s do this! Coming out of a shoulder injury - still have some pain. Being patient and kind with myself 🙏 health is wealth!

Alex

Brandy

Whew! Love the run at the end. I especially after getting the abs warmed up. Really helped me with my form.

Shannon

I was a little caught off guard when I opened the home workout to see I still needed some equipment. Although it’s very limited to dumbbells,bench and stretch bands. It would’ve helped to know those were necessary to have prior to beginning the journey or atleast giving a list of alternatives or substitutes. I thankfully made it work but it wrecked my anxiety 
for the first set.

Ally

This isn't really on you but I wasn't aware dumbbells are needed for this version and for now unfortunately we can't invest in any, but I'm doing just fine improvising.

Kain

Muge

Shaelyn Hill

Solid start to the challenge!! I’m excited for the split on this one!!

Sarah

Haven't worked out for 60 minutes straight in a reeeeallly long time...🥵

Andrea

I loved this! Great way to start the day! 🥵👏🏻

Swan

Tania

Wowsers! What a way to start the challenge.  Also I just learned that my left lat is so much weaker than my right 😭😂

Addison

This was amazing! Rad way to start off the challenge!

Cameron

What a great start to this challenge!! 🔥

Great start of the new challenge! There was a little problem with the amrap, it froze. 
Anyway, I'm out of breath 😆💪🏼

Lien

Stoked to be starting this with everyone 🤙🏻Love your work coach! Awesome workout 👊🏻🔥

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 band 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

Resistance Band 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

* Can use dumbbell instead of kettlebell.

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
Wider back for that strong look

DETAILS
1. Resistance band set on a high anchor. 
2. Take a knee. 
3. Lower chest but retract shoulder blades as you pull. 
4. Retract and depress shoulder blades. 
5. Squeeze from elbows. 

P. S. Ignore the lower back fat. We all got it lol. 

CUES 
- Proud Chest 
- Right Triangle

Resistance Band Overhead 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
You're only as good as your weakest arm. Unilateral pressing to develop strong pecs, shoulders, and triceps 

DETAILS
1. Start sitting upright on a bench. Dumbbell on each knee with a 90 degree elbow.
2. Use your knee to hike the weights up to your chest height as you lay back on the bench. 
3. Immediately press out of the first rep, that may be the trickiest part.
4. Elbows are 45 degrees angle your body and you got that right triangle in yo elbow. 
5. Control the weight as it descends. Lower elbows to parallel or just below for happy shoulders and strength building.
6. As you're pressing up, squeeze the chest.  
7. Wrist is directly over elbow. And wrist is neutral. 

CUES
- Heels Grounded
- Elbows Just to Parallel
- Shoulder Blades Back and Down
- Wrists Neutral

Dumbbell Bench 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 resistance band above shoulder height. 
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

Banded 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 🔥

Khris

First time I've really intently listened to you talk. I feel confident in your words and that our fitness journey goals are aligned. I look forward to you helping lead me through it.

Ebony

Prep for Health is Wealth

you have no idea of how I really admire you I LOVE YOU MOMO thank you Morgan, you're everything.

Damn Momo. I've wanted to go in on your progress for a little over a year now. Finally pulled the trigger and you're getting me in the feels 🥲 I'm excited to see how this all goes.

Emily

The Right Direction

Kenessa

W1/D2 Lower Body Burn 😮‍💨

T Green

Toni 

Amanda

W1/D3 Upper Body Pump 💪🏼

Jogging at the end of this one was rough! Great workout!

Man, that around the world is harder than it looks!

Lindsay

As someone who works a FT job I’m struggling to find the time to finish these 60 minute workouts and complete each activity, especially because the 60 minutes doesn’t include a solid warm up that gets you ready for the work out. I’ve been having to pick and choose which things to cut out each day  and don’t know if I’m getting the full benefits :(

Haley

W1/D4 Full Body Fire ⛽️

Week one done and feeling good. Thank you for what you do.

Mina

Having to eat a gluten free diet has been a challenge being intolerant to gluten. But listening to you makes a lot of sense, ill try to see it with a new perspective

Mary White

10 Steps to a Healthier You

Was low on time today so skipped the AMRAP but went through the rest non stop. Felt good to still get some in! 💪🏾

Ansel

W2/D1 Upper Body Werk 🥵

Nice workout! Would appreciate some cool down exercises at the end.

W2/D2 Lower Body Torch 🔥

Steady & smooth on a healthy Friday 🔥🔥🔥

Had to combine a leg day and arm day, but feeling good about it. Period is coming!

W2/D3 Death by Upper Body ☠️

Angelana

W2/D4 Full Body Fatigue 😮‍💨

this was all so helpful and i hope to get all of this on track for myself. love you momo

Selena

You are the realest 🙌 I still thank the algorithms for putting you in front of me over 2 years ago!!!

Love all this💕 “why am I still unsettled?”- gonna think of this. Trying to be more aware of my fight or flight and using the sun, less screens etc. took some notes on what you said and going to use it this week to reflect

Christine

a full rant…

Arms shaking, abs crying 🥵 Great session!

W3/D1 Upper Body Pump 💪🏼

Frog pumps went crazy @ 30 reps… my hip flexors were in heaven 😅. Not to mention the squat to hinge… fav leg workout so far.

OMG the lunge/hinge😭😭🍑
Loved the walk 💣

omfg. Dead. first by those bulgarian squat + hinge, then the following SS. Frog pump I might hate you.
The walk turned into stretching today cause super super dad bod.

W3/D2 Lower Body Inferno 🔥

Elnaz

What a great workout!! Bi and tris are done!💪🔥

W3/D3 Upper Body Power 😈

Dope but kinda twinged my knee on the squats so I stretched and just shifted over to upper body workouts

Loved the 4 sets. So proud to commit to this . Bring on week 4

🥵🥵🥵 more intense than it looks 🙌

W3/D4 Full Body Funky Fresh ❄️

It’s been nice to have a break from AMPRAPS!

W4/D1 Upper Body Power ⚡️

Back is a little achey but my legs feel strong!

I hate leg day cuz it’s so darn hard!!!!! 4 weeks of legs- got it done👊🏻👊🏻

W4/D2 Lower Body Burnin' 🔥

Only now I'm able to finish this marathon. And it feels amazing to be back on track.

W4/D3 Upper Body Werk 🥵

Awesome challenge, loved it! Now, what to do next...... 🤔

Awesome few weeks coach! Appreciate all your hard work 👊🏻🤙🏻💪🏻

W1/D1 Upper Body Inferno 🔥

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