Name: Playbook - Morgan Olson - W1/D2 Back and Bi’s 🔥
Uploaded: 2024-01-21T02:10:11.141Z
Duration: 75 min
Description: W1/D2 Back and Bi’s 🔥

Katie

Carmen

Jessie Wang

Hannah

It was great the hardest part for me was the jump rope I gotta practice 🤣🤣

Nadia

Tuvshin

Noua

My arms are definitely gonna hurt tomorrow and those drop sets really made my arms SHAKE!!

Janet

Great! Quite hard! Would be really helpful to have warm up + cool down included

Anna-Peter

chenise

Loved it for a beginner, except the chin ups.

Taylor

The '8+12' is unclear. Please explain what that means in the description.

Mina

Rachel Flores

Andrea

❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥

Ayla

Addison

Good! Struggled a little with drift arm pull downs in my left shoulder

Olivia

Took me WAYYYY to long but that’s just because I’m not used to setting everything up for a superset and I have yet to figure out how to do that effectively 😅😅😅 KILLER workout though I’m so dead did some extra jump roping cause I have some extra pounds to lose!

If there’s an alternative for jump rope, that’d be awesome 🤗

Harry

Kathlyn

Kat Rosario

Julissa

Ana Parra

Loved this workout. Still trying to get them done in under an hour!

Katelyn Russell

Ingrid

Definitely gonna feel it tomorrow! Great workout💪🏽

Alex

Othilie

Mills

Awesome sweat on. Feeling and seeing my veins pumping haha

Charlie

Ngl the 24hr I go to is too packed but, I finished the workout at home with some resistant bands and some dumbbells 🤘🏽 thanks for the kickass workout!

tinytec13

Jensen

Daisy Savage

Great first workout of the year, biceps are pumped.

Kate

So awesome!! Definitely gave me the confidence I needed!

Dillon

i lacked consistency for 2 weeks and this is just what i needed as i get back into the swing of things. great pump!

Ashley

Katy

Either I'm doing it wrong or I'm getting better at this

Chris

Louis

Zoe Kate

My all body is twitching and I love ittttt 🔥

Morgane

Workout was tough! My wife was pissed with everything we had to do lmao…That means we doing something right.✊🏾

Jasmine

Aneesa

Indi

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 (last set drop set 8+12)

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

Back 4 the Bros

GOAL
Just in case you are hanging from the edge of a cliff and have to heave your cute lil ass up #MissionImpossibleScene1 #Biceps

DETAILS
1. Begin the rep by activating your scapula and raising sternum towards ceiling. That is the start position.
2. Squeeze from biceps to raise.
3. Keep your sternum raised up to the ceiling.
4. Control the negative and repeat.

Pro-Tip: Your lower body can be strict and pointed or you can cross your legs. Play around with it and see what's comfortable. 

CUES
- Squeeze Your Biceps 
- Chest is Pointing Up Towards the Bar

Chin Up (Weighted)

GOAL 
6-pack time 

DETAILS 
1. Laying your back on a physioball. 
2. With a plate positioned over your shoulders, begin to crunch the abs into the spine.
3. Press the plate into the ceiling.
4. Lower slowly. Repeat.

CUES
- Hollow Rock
- Plate Over Shoulders 
- Crunch Abs into Spine

Plate Sit Ups on Ball (15-20)

🫣

GOAL
Thicker back for better posture and a better life

DETAILS 
1. Stiffen up your hamstrings and slightly bend your knees. 
2. Stiffen up your back and get a proud chest. 
3. Try to angle the sternum up towards the ceiling. 
4. Begin by squeezing your shoulder blades together.
5. Finish by pulling the elbows towards the belly button. 
6. Squeeze hard at the peak. Then slowly come back to start. 
7. Keep lower back arched the whole time. 

CUES
- Proud Chest
- Right Triangle 
- Depress & Retract Shoulder Blades

Close Grip Cable Row (last set drop set 10+10)

GOAL
Sitting your ass down while doing the best thing on earth #Curling

DETAILS
1. Sit on a bench or chair. 
2. Shoulder are back. 
3. Squeeze from your bicep and push your elbow forward as you curl. 
4. Lower slowly. 
5. Burn out and you can do single arm curls until failure. 

CUES
- Proud Chest
- Squeeze Biceps

Seated Bicep Curl (last 2 sets 12+15, 10+15)

Back and Bi’s for the Babes

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

GOALS
Bicep builder that develops size and strength 

DETAILS
1. Stand tall with shoulder blades back and down.
2. Begin the curl by pushing the elbow forward and keeping the shoulder blade back.
3. Squeeze the bicep to curl the weight up just above the elbow.
4. Lower slow by actively pushing your elbow forward.
5. Repeat on the other side.
 CUES
- Elbow Forward
- Shoulder Blades Back
- Proud Chest 
- Squeeze Bicep

Alternating Hammer Curls (each arm)

Shredder 🦾

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

W1/D2 Back and Bi’s 🔥

Just started this all over again and dead again! 🔥🔥

So good. The boxing set at the end was an awesome finisher.

Tonya

W1/D1 Fighter Legs 😈

It was very challenging but all worth it 🦾🔥

W1/D3 Fighter Push 🦾

I am very humbled by this routine. 🥵🔥

Those cleans can be rough for us big yiddie peeps, but such a good work out. Might be crawling out after those burpees not gonna lie 🤣

Emily

W1/D4 Full Body Burner 🥵

Great workout, I am using a home gym so I do look up a lot of alternatives for resistance bands and depending on how I feel it is compared to the actual machine needed I add reps or sets as needed.

Arden

Boyyyyyy I bout damn near died at those sissy squats. You did your big one with this Morgan 😘🤌🏾

Tori

Workouts are great but depend on the gym you attend having a huge amount of kit and equipment. I couldn’t do half of this session unfortunately due to lack of equipment, and the gym I go to is pretty decent. Would be great to have alternative options for each exercise using different equipment. Thanks

Kate Bouchier-Hayes

W2/D1 Glute Builder 😏

Great workout as always. I've been lifting for more than 10 years and Morgan's workouts are always challenging!

Miel

W2/D2 Fighter Flex 💪🏼

My arms are wrecked 🥵 shaking as I leave the gym hahah

Alexis

first day back from being sick for a week . time to build my strength back up!

W2/D3 Bulletproof Chest 🧱

Mads

Ain’t no 🤬 way..almost got taken out at those Bulgarian jumps.

W2/D4 Full Bod 🤬

How do I walk out of the gym with my legs wrecked like this? 🥵😂

W3/D1 Shredded Legs 🦵🏼

Have to modify everything due to an injury so just doing as much as I can right now.

W1/D2 Back and Bi’s 🔥

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