Name: Playbook - Morgan Olson - W1/D2 Back
Uploaded: 2024-01-21T02:10:11.221Z
Duration: 65 min
Description: W1/D2 Back

TIANA

Natasha

Didn’t have a bag so I ran on the treadmill for 20 minutes

Sora

An alternative for the boxing would be a great add on.

Rosa

Something other than boxing would be great if you don't have access to it, but otherwise pretty great

Abbey

Would be great if there was an alternative to boxing as I don’t have access to that equipment.

Tory

Amanda G

Ramya

I feel like you should offer another option for the boxing section if you don’t have the boxing equipment. I don’t have gloves or a bag to punch so I just ended the workout early.

Claire

Averi Peterson

Think I’m gonna do the original DB fighter on repeat for the rest of my life. Love it!

Kylie

Kicked my butt!!! Great way to end with the heavy bag!!!

Jasmin

Amazing. Muscles ache that I didn’t even know existed.

Kayleigh

So tough! Made me realize I really need to strengthen my back.

Shirine

Sukie

Fetch

Shawn

The best kind of sore and also realized my rotator cuffs need some more tlc

Alicia Roberts

Levi Kieschnick

Karisma

Lats are burning so good rn 🥵🔥🔥🔥

Angelana

Sandra Anguiano

Emily

Courtney

riis

Hailey

Nice.. kick ass workout. No punching bag, but air punches and kicks work just as well.

Patricia Sessa

Heather

Alex

Been doing the workouts for about 4 months now and the difference is obvious. Growing stronger and stealing looks from  bois and gals 🔥✌🏼 And even more important, growing my own confidence in that I'm capable of doing hard stuff and disciplined to stick and get results! ✨

Mariana García

Day 2 down, and it feels good!  The sets are challenging but manageable - love it!

Great workout wish I had a punching bag.  what other exercise could I do instead of the punching bag I just did the cardio for 10 minutes

Andrea

Brenda

Good workout. Hard but, I used lighter weights. Loved the boxing at the end.

Melissa Carmichael

Iuliia

Liam

Recovering from ankle surgery so I only did one round of the boxing without the bag. Finally started the dumbbell fighter this week!

Jenn

Dani

Amber Lawrence

Nikki

Definitely will be feeling this one! Gorilla mode activated! 🦍

Build a wider and thicker back to get a stacked upper body. More retraction and depression for a stronger look and tighter waist.

Aim for a heavy 8 reps then drop the weight for a drop-set. The last set is a drop set. So aim for failure, aiming for 10-15 reps.

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

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 
Upper back demolition without any lower back stress

DETAILS
1. On the edge of a bench or couch, have dumbbells in each hand.
2. Scoot to the edge of the seat, lower chest towards knees, let weight rest underneath knees.
3. Slightly retract your shoulder blades. Begin the rep by squeezing back with your shoulder blades.
4. Squeeze the elbows back towards your belly button and pull your chest up to nearly upright.
5. Stop once your elbow is bent at 90 degrees and at your ribs, then slowly lower the dumbbell back.
6. Try to squeeze your shoulder blades at the top of each row.

CUES - Proud Chest
- Elbows to Belly Button 
- Initiate with Shoulder Blades

Seated Bent Over Rows

Superset

GOAL 
Sculpted upper back 
 DETAILS  1. To begin, lie down on an incline bench with the chest and stomach pressing against the incline. Have the dumbbells in each hand with the palms facing each other (neutral grip).
2. Extend the arms in front of you so that they are perpendicular to the angle of the bench. The legs should be stationary while applying pressure with the ball of your toes. This is the starting position.
3. Maintaining the slight bend of the elbows, move the weights out and away from each other (to the side) in an arc motion while exhaling. Tip: Try to squeeze your shoulder blades together to get the best results from this exercise.
4. The arms should be elevated until they are parallel to the floor.
5. Feel the contraction and slowly lower the weights back down to the starting position while inhaling.

CUES
- Retract & Depress Shoulder Blades

Seated Dumbbell Rear Delt Flys

GOAL
Strong scapular function and upper back

DETAILS
1. Stand tall with a dumbbell on each hand (palms facing your torso), arms extended on the sides.
2. Lift the dumbbells by elevating the shoulders as high as possible while you exhale. Hold the contraction at the top for a second. Tip: The arms should remain extended at all times. Refrain from using the biceps to help lift the dumbbells. Only the shoulders should be moving up and down.
3. Lower the dumbbells back to the original position.
4. Repeat for the recommended amount of repetitions.

CUES - Squeeze Shoulders up to Ears
- Mind Muscle Connect

Dumbbell Shrugs

Stacked Upper Back ⛰

1. Wrap hands and wear 14-16 oz gloves.
2. Work through combos depending on experience level.
3. Do 10 repeats of a 1.
4. Then 10 of a 2.
5. Then 10 of a 1-2.
6. Then 10 of a 1-1-2.
7. Repeating and progressing as your experience increases.
8. Use your footwork and head movement to simulate dodging punches.
9. Work on hip connection to bag, neutral wrist, speed, and power.

The Fighter Cheat Sheet: 
* 1 (Jab)
* 2 (Right Cross)
* 1-2 (Jab-Right cross) 
* 1-1-2 (Jab-Jab-Cross) 
* 1-2-3 (Jab-Cross-Left hook) 
* 1-2-3-2 (Jab-Cross-Hook-Cross) 
* 1-2-5-2 (Jab-Cross-Left uppercut-Cross) 
* 1-6-3-2 (Jab-Right uppercut-Left hook-Right hand) 
* 2-3-2 (Right cross-Left hook-Right cross)

Heavy Bag Combos 🥊

W1/D2 Back

Cass

I enjoy Morgan’s workouts, but I have trouble following the instructions as a neurodivergent person. The writing has a lot of personality, which I understand the appeal of, but it clutters the information and makes it really hard for me to get to the core of what is being said. I often find I have to risk potentially having poor form, because it’s just too difficult to comprehend and absorb.

Great for someone who’s shy at the gym!! Definitely a great workout.

W1/D1 Chest & Shoulders 🔥

Definitely is more challenging than it looks! 🔥🔥

Sweet & consistent. Those banded glute bridges are NO JOKE! Solid burn

Toni 

Devin

W1/D3 Legs🦵🏼

Not bad. My limbs actually stayed intact this time 😅 great sweat!

W1/D4 Arms & Abs

Didn’t end up finishing workout as it was late in the evening but definitely keen to try it again

Slowing down the movements had me appreciating this pump 🔥

W2/D1 Chest & Shoulders

AC Michel

W2/D2 Back 🥊

Denise

So happy I didn’t have to do this in a public gym 😂

Elise

W2/D3 Legs

Going to have nightmares about that incline skull crusher ☠️

I'm outta shape baaaad. Glad I'm doing this with my gym bud Jordyn!

Drea

It was so good! Feels great to be in the gym again. Arm day is always one of my favourites and the pump for this workout was AMAZING! 🔥🙌🏼

Jordyn

W2/D4 Arms & Abs

Shannon

Kalena

Carly

W3/D1 Chest & Shoulders

Louis

Have to cut things short bc of 8 mos of gf weight gain ;) and a serious loss of strength (I’m 47). Beginning the slow slog back. Love the workouts 🙏🏼

W1/D2 Back

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