Name: Playbook - Morgan Olson - W1/D2 Back 🥊🔥
Uploaded: 2024-01-21T02:10:11.349Z
Duration: 75 min
Description: W1/D2 Back 🥊🔥

Natasha

Aryn

Toni 

Jules

Been off with a disc injury but we’re back baby! 👊🏻🔥

Kylie

Do you have an alternative option instead of doing the punching bag?

Shierel

Louis

Hey! What else could replace the heavy bag freestyle?

Catherine

Kysha

Anna

Sarah

Mak Presgrave

💪🏾🔥💪🏾🥵 stepped away yesterday to go on a hike. But today I killed this workout 💯 back tmrws for more

Skylar

HOT DAMN!! What a great work out! My back is on fire!!! 🔥🔥🔥🔥🔥🔥

Mandy

I'm sweating hard today and I love it🔥💦

Mercedes

Jess

Back day is always the worst for me!😭But I made it through!😅 Great workout!👍

Rebekah

Brittany

Last hit out before Xmas for me. Have a merry Xmas mate & lets make 2022 even better! 👊🏻👊🏻🔥🔥👊🏻👊🏻
🎅🎅

hello, I think there are exercises that are repeated on volume 2 second day

PatyAndrea

Fuck yeah bro!
👊🏻👊🏻👊🏻👊🏻

Sharmaine King

Loved this one! I’m looking for bag alternatives though as my gyms heavy bag is always being used, unfortunately.

I don’t have access to a heavy bag, but I do have gloves and wraps—do you think shadow boxing is a roughly equivalent alternative? Should I increase time or shadow box with light weights instead? I try to real hard when shadow boxing since I’m not getting as fatigued from contact. I’d just do burpees instead but I love shadow boxing so much 🥊 🥊 

Thanks MoMo!

Andrea

Jenny

That was a lot of dumbbell pullovers 😬

Strong and healthy back is the key for me. Get some bruz!
💪🏻

Perfect just wish I had a punching bag and some gloves 🥊

Yvonne

Naima

Sabrina&Michelle

Brook

Olivia

Now that I have a bag to release some energy and some anger I feel AFuckingMazing! 🙌🏼

Sandra

Great way to start off my week, feeling strong 💪🏻

Lexi

Taya

Took your advice on the lifting straps, made it 1000X easier to lift heavier on back day! Great workout as usual 💪🏻 thanks for all the helpful advice you the best 🤙🏻

Shania

Loved it! I have a chronic back injury so back is hard for me, I feel like the focus on it is good so I can work on keeping it strong!

It’s a big day. Get focused and fueled.

Light weight warm up. 

Initiate the pull over by depressing your scapula.

GOAL
Retract the back side of your body for better posture and muscles

DETAILS
1. Lay on stomach with palms facing down. 
2. Begin by squeezing from your glutes and raising arms up. 
3. Lift arms and legs as high as you can, initiating from spine and glutes. 
4. Lower hand height if you’re shrugging up. 

CUES
- Squeeze from Glutes
- Exhale on Up

Supermans

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

Superset

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

GOAL 
Upper back demolition without any lower back stress

DETAILS
1. Set bench to 45 degree incline. 
2. Waddle over it with two DBs.
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

Seal Rows

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

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

1. Wrap your hands and wear 14-16 oz boxing gloves. 
2. Freestyle box on a heavy bag.
3. Use your footwork and head movement to simulate dodging punches.
4. Work on hip connection to bag, neutral wrist, and speed.

The Fighter Cheat Sheet: 
* 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 Freestyle 🥊

W1/D2 Back 🥊🔥

Great workout! I forgot how challenging those banded chest presses can be!! 🔥

What a workout! Resolve tested a couple of times, but so worth it for this post workout happiness!

Ashley

The banded incline dumbbell chest press is suuuuuuper awkward to perform. Each rep felt different because I had to keep repositioning the band to get comfortable, and it was really distracting. Didn’t feel like I got anything but frustration out of this one

W1/D1 Chest & Shoulders 🦾

My legs are shaking so bad! That was a killer!!

Emily

W1/D3 Glutes & Hammies

Such a good pump I feel like my arms are going to explode

Ramya

First workout in a while and I know I'll be feeling it! Good stuff as always!

Loving the DB workouts right now! Super helpful with the gym being crowded

Rarielle

W1/D4 Arms & Abs

Adriana

Dorothea

Kristina

W2/D1 Chest & Shoulders

I keep thinking that I’ve just done the hardest possible workout that I could do, then I start a new one and find the next hardest workout I could ever do!

camille restan

W2/D2 Back Day Baby

Exercises were great and just right for me. Timing was excellent. Since it was shorter I have time to stretch after and make a protein smoothie 👍🏼

Christine

W2/D3 Quad Killer

I enjoyed the exercises a lot! I was at the gym an hour and 20 minutes and still didn’t get through the whole workout. Followed the rest times too.

Britt

W2/D4 Arms & Abs

Banded presses are reallly logistically tricky 😆 great challenge though!

Elise

Patricia Sessa

W3/D1 Chest & Shoulders 🦾

Coming back from vacation, might need to start from the start again. This was hard

Slowly but surely getting back to where I was

W1/D2 Back 🥊🔥

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