Name: Playbook - Morgan Olson - W1/D2 Back Attack 🧨
Uploaded: 2024-01-21T02:10:11.254Z
Duration: 65 min
Description: W1/D2 Back Attack 🧨

victor

Had to take off some sets because of time but still a legit workout

Kelly

Always love a good back + bicep combo. My curl form is always so much better when I've got a back pump going 💪

Mandy

Eileen

Kris

Sandra

Sarah

Nikki Gonzales

My arms are murdered I'm sure..guns for days

Carmeal

Fuckinggg great!! I love it when my whole arms burn 🔥🔥

Helena

I mix a bit of the gym and home routine based upon my equipment. I’m an experienced lifter and these workouts push me, absolutely love these. I chose this routine because I have a similar and want to maintain a similar build to Morgan. Good luck to everyone doing this program I’m rooting for all of you!

Rachel

It was kickass! Started the challenge yesterday and happy to have continued today! #TakingItDayByDay 🤘💪

Isela

The hinging movements are hard for my back. So I used bench to prop the double rows and KB rows

Tracey

Week 1. Take 2. Summer holidays with wifey & the beach got me all zen last week! Back to it 🔥👊🏻

Kylie

Kristina

Tiff

Good one. Arms and back are feeling it. Warm up helped loosen my tight legs.

Chelsea

Hans Copeland

Haeley

Dani

Christi

Great! My neck is still tight today but less painful than yesterday

Ashtin Markowski

Jeanique

Kaitlin

Great!! Haven’t worked out using supersets, used to just break on my own/partner but loving these!!

shann

Oooh those zottman curls had me feeling my forearms! 🔥

Corbin

Jacynthia

Great movements with that workout! Felt the burn for sure! 🔥 🔥

marisa

This one was fun. I ❤️ zottman curls!

arms r ded, send help and dry shampoo plz

Erin

Rebekah

Natasha

Great workout! 1 question, when you do one arm at a time- do you do both side back to back or when do you switch sides?

Lesley Worsham

Those renegade rows were harder than I thought.

Muge

Naima

Naomi

Brenda

Holly Graves

Squid Wan

Great! The burn was definitely present! Can’t wait for the next 💪🏼

Jazz

Oh that was a tough one! But I feel like a rockstar for completing it! 💪🏻

First day done, on to two! You may be sore, but it'll be worth it. Make sure you keep your chest proud through the pull workouts, and no swinging on the biceps.

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

GOAL
No, it doesn't include bae with a cup of coffee and waffles in her hand. But, do these often and they will produce the same amount of happiness #BootyAF

DETAILS
1. Get an upright, proud chest and feet in squat position. 
2.  Slightly bend your knees and push em out a little, aka external rotation to active your glute medius. Nail that setup.
3. Stiffen up your back and brace your abs. Flat back, you know what that is. 
4. PUSH THOSE HIPS BAAACK. Feel the stretch and pressure in the back of your legs. Yep, those are your hammies. Say good morning to them.
5. Hinge at the hip. Depth is dependent on your ability to maintain a flat back. 
6.  Stand and squeeze that azz. 

CUES
- Flat Back 
- Shoulder Blades Pinned
- Brace Abs
- Reach Hips Back
- Squeeze Your Butt

Bodyweight Good Mornings

GOAL 
Boulder upper back and scapular health

DETAILS
1. Stand tall.
2. Grab the ends of resistance bands with your thumbs pointing away from each other.
3. Begin by slowly pinching between your shoulder blades and depressing your shoulders. 
4. Keep thumbs out and avoid shrugging.
 CUES
- Depress & Retract Shoulder Blades 
- Thumbs Out
- Slow

Resistance Band Pull Aparts

GOAL
Cardio life, aim for a soft landing. Swap for 1 regular squats with 5 high knees jumping is too much impact per rep. 

DETAILS
1. In squat position, squat with driving the knees out. 
2. Accelerate out of the bottom right of the squat and jump. 
3. Extend knees fully. Squeeze your butt. 
4. Land softly. 
5. Repeat. 

CUES
- Tall Jump
- Soft Landing
- Exhale on Jump

Jumping Squats

CNS Warm Up 1 (Home)

GOAL
Scapular depression aka lat work for a wider back and narrow waist 

DETAILS
1. Place a dumbbell standing up on a flat bench.
2. Lie perpendicular to the bench (torso across it as in forming a cross) with only your shoulders lying on the surface.
3. Grasp the dumbbell with both hands and hold it straight over your chest at arms length. Both palms should be pressing against the underside one of the sides of the dumbbell. This will be your starting position, make sure the weight is secure.
4. While keeping your arms straight, lower the weight slowly in an arc behind your head while breathing in until you feel a stretch on the armpit.
5. At that point, bring the dumbbell back to the starting position by depressing your shoulder blades, using the arc through which the weight was lowered and exhale as you perform this movement.
6. Hold the weight on the initial position for a second and repeat the movement. 

CUES
- Initiate with Scapula 
- Squeeze Your Butt
- Slightly Bend Elbows

Dumbbell Pull Overs

GOAL
Thicker back and confident posture 

DETAILS 
1. With your feet hip width, knees soft, and back flat, shift your hips back until your chest is facing the floor.
3. Hold one dumbbell in each arm, reaching toward the floor to start, then pull your arms toward the ceiling - bending at the elbows and shoulder until your elbows are bent to 90 degrees and your upper arm is aligned with your ribs.

CUES 
- Right Triangle
- Proud Chest 
- Shoulder Blade Retraction & Depression

Dumbbell Bent Over Row

Pull Circuit

GOAL
Refine your mid-trap and rear delts for healthier shoulders than Dr. Oz

DETAILS
1. Hinging at the hip or what have you, get your spine rigid and neutral. Chin tucked.
2. Begin by squeezing your shoulder blades down towards your hips. 
3. Contract the shoulder blades together and squeeze to full range to extend the weight. 
4. Fly away birdy. Slow and controlled.
Pro-Tip: Don't relax your chest if you have a support, think of resisting the pad or your knees and pulling everything back to tighten your erectors, scaps, and mid back up. 

CUES
- Rigid, Extended Spine
- Pinch Shoulders Back & Down
- Chest Angled Up

Bent Over Rear Delt Flys

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

DETAILS

1. With the 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 Single Arm Lat Row

Wing Builder 🕊️

GOAL
Hammer the forearms + biceps at the same time 

DETAILS
1. Proud chest. 
2. Squeeze biceps with palms up. 
3. Turn dumbbell at top of movement. 
4. Lower slowly. Pushing the elbow forward. 
5. Slow and controlled. 

CUES
- Elbow Forward
- Shoulders Back
- Squeeze Bicep

Dumbbell Zottman Curl

GOAL
That lat squeeze for a v-taper look

1. In a wide stance hinge over with a flat back. 
2. Depress your shoulder blades to flex your lat. Do this by squeezing your armpit to your hip. 
3. Pull elbow to your hip. 
4. Squeeze your lat, return weight. 
5. Alternate each side. 

Reps are total. 

CUES
- Flat Back
- Depress Shoulder Blades
- Squeeze Armpit

KB renegade rows (or DB)

Beach Bod 👀

GOAL
There are more modifications to this than there are girls on your phone. There's no "one way" to curl, just some key principles. Get some blood flow to your biceps #CurlsForTheGirls

DETAILS
1. Begin the rep with your dumbbell supine aka palm is facing up towards the ceiling. 
2. Fully stretched out like a kitten in the sun, begin curling one arm by contracting the bicep. 
3. Bring the dumbbell just above elbow height and return to a fully stretched position. Hand can turn in at the bottom if pressure on the elbow is uncomfortable.  

Pro-Tip: Watch that your shoulder doesn't lift the weight. If you start raising your elbows forward and away from your rib cage, that is a sign your shoulder is being a controlling bitch. Instead, isolate that bicep. 

CUES
- Elbows Close to Body
- Don't Front Raise the Weights
- Initiate from Bicep not Shoulder
- Squeeze
- Full Stretch

Dumbbell Supine Curls

W1/D2 Back Attack 🧨

Alex

Thank you! The video was great! I love your dogs! 😎🐶🐶

Renee

W1/D1 Challenge Debrief

Keshia

Back on the app after. 2 year hiatus. Excited to see how we do this time around :)

Celia

W1/D1 Full Body Fresh 💪🏼

W1/D1 PHOTOSHOOT FRESH 2.0 CHALLENGE STARTS 1/9

This one was deceptively brutal but great.

Kalena

Mercedes

W1/D3 Thicc Leg Day 🦵🏼

Lilli

Maya

W1/D4 Hulk Push Day 😝

Jessica

W1/D5 Mental Toughness Friday 1

W2/D1 Funky Fresh😎

Killer pump from start to finish. Back's feeling jacked, biceps are juicy, and the abs?! Shredded between today and yesterday. New fav workout for sure

Alaina

W2/D2 Pull Power⛓️

That hollow rock and sliding lunges got me good 🥵

Kathy

I AM DEAD!! Excellent legs workout to end the work week!! 🦵🔥

Legs are shaking. Hell yeah! Thank you Momo!

W1/D2 Back Attack 🧨

Community

More workouts from Morgan Olson