Name: Playbook - Morgan Olson - W1/D2 Chest + Shoulders 💪🏼
Uploaded: 2024-01-21T02:10:11.518Z
Duration: 65 min
Description: W1/D2 Chest + Shoulders 💪🏼

This one was really fun and the sprints at the end were 👌🏻🥵🥵🥵

Swan

Erika

Helena

Jensen

Betina

Kelly

Haeley

Running and steps after yesterdays legday was 🤯😨🤩🔥🔥

Susanna

Faith

Arm swings...thank you for the tiny break from the rest of this madness 😆

Muge

Starting over since I took a 2 week hiatus😅

Megan

I had hand surgery soooo…we moving slow 🥺

Brittany

Awesome stuff!! Love your lifting combos!

Tommy

This was great, I was feeling low energy this week and just doing the workout today made me feel so much better. Techniques are easy to follow along with so I'm really happy with this training routine thus far

Chauncy

Ashley Whalin

Rhiannon

Bianca

I HATE push-ups! But thank you Momo for pushing me!

Jackie

Next level ouch!
👊🏻🤙🏻👊🏻🔥🔥

Kylie

Damn that worm push up thingy!!!! 🤣🤣
Ok got #2 of the photoshootfresh challenge in the books 
Now I'm hungry 😁💪🤣

Tina McCoy

Ashley

Holistic-Alchemy Energetics

After two long shifts at the hospital I was excited to get back at it. Especially with 2 of my favorite muscle groups

Sydney

I appreciate the warming up of my concrete flutes from yesterday’s legs. And now my shoulders are jello.

Michelle

Love it. Arm pump right in the beginning of it wow

Jade

Chabriely

Great upper body push. I need to be able to complete 40 push ups in 60 secs. Any ideas on how to best get there?

Courtney

Ilona

Did both this and the gym version! Enjoyed both

Kareen

Chelsea

Dorrie

Omg can't walk after yesterday's workout 😂

Chantal van der Meer

Awesome workout! Love how I get half way through then the intensity really kicks in!

Mercedes

Learning how to do some of these moves with an unstable environment is challenging- for example, leaning back to do presses. My arms were shaking by the end of it and of course, I gave my all. This is a much different training style than I’m used to and I’m really enjoying it. I liked the little lower body push at the end also. Thank you for another great workout, Morgan. 🥰

Nicole Lee

Andrea

Rachael

Didn't know what "going to failure" ment until I tried finishing the last set of arnold presses.  9/10.

Will

My favorite least favorite day except getting to the floor cause my legs are stiff as boards. Was funny to watch the struggle from floor to standing though.

Shania

Miles

My favorite day of the week! Comments: 
Could use some instruction on how to really target the rear deltoids. Years of poor posture (afab folx in general) have my shoulders sitting forward and no matter what I do with side arm and backward arm raises I can't isolate or bulk up the rear delts. Suggestions on the app (or to me) would be great! I do stretch and try to improve posture, nut exercises elude me.
Also - could you pls add modifications for folx without an incline bench or without weight plates? 
Hope this is helpful. Thanks, Morgan!

The chest is my favorite part to work out so I really enjoyed the incline sets. My chest was shaking but it felt so good!

Addison

Imma pretend that I had a smile during the whole workout today…

Morley

I didn’t wanna do it after work but this felt both accessible and challenging!

I had to modify parts of it but overall I found it to be well rounded and fulfilling overall

Kendra

Feels good to be motivated to get at this challenge, definitely keeping me going through the sets.

Talena

Kris

Chest and Shoulders:
- Warm-up 3 x 30 sec (20-sec rest) 
- A1 Wide push-ups 
- A2 Plank ups 
- A3 Arm swings 

- B1 DB Floor press  4x15
- B2 DB Flys 4x12 
- B3 Worm Push Ups - 4xF

- C1 DB Shoulder Press 4x15, 15, 12
- C2 DB Front raise 4x15
- C3 DB lateral raise 4 x15

- D1 Incline bench Arnold press 3x 12 
- D2 Deficit weighted push up  3 x F

- E1: Runners Fun.

GOAL
Target your upper chest and upper back for ultimate confident posture and proud chest 
 DETAILS 
1. With your hands wide apart, support your body on your toes and hands in a plank position. Your elbows should be extended and your body straight. Do not allow your hips to sag. This will be your starting position.
2. To begin, allow the elbows to flex, lowering your chest to the floor as you inhale.
3. Using your pectoral muscles, press your upper body back up to the starting position by extending the elbows. Exhale as you perform this step.
4. After pausing at the contracted position, repeat the movement for the prescribed amount of repetitions.

CUES
- Proud Chest 
- Externally Rotate Shoulders 
- Squeeze Between Shoulder Blades

Wide Push Up

GOAL
Refining your ab and shoulder stability

DETAILS
1. Starting in a perfect plank position on your elbows, press up to your hands by starting with one arm. 
2. Aim to minimize rocking of the spine and lower back.
3. Squeeze your butt and crunch your abs into your spine.
4. Lower back down gradually to elbows.
 CUES
- Squeeze Butt
- Crunch Abs
- Protract Shoulder Blades

Plank Ups

GOAL
My favorite warm up exercise for shoulder joint space and stretching the chest

DETAILS
1. Stand.
2. Swing the arms using momentum.
3. Stretch the chest as the arms open up.
4. Position thumbs back towards each other for external rotation and better stretching.

CUES
- Thumbs Out
- Swing 
- Get Groovy with It

Arm Swings

(Warmup) Circuit A

GOAL
Lock it in for a bulletproof upper body 

DETAILS
1. Lay on the floor holding dumbbells in your hands. Your knees can be bent. Begin with the weights fully extended above you.
2. Lower the weights until your upper arm comes in contact with the floor. You can tuck your elbows to emphasize triceps size and strength, or to focus on your chest angle your arms to the side.
3. Pause at the bottom, and then bring the weight together at the top by extending through the elbows.

CUES
- Proud Chest
- Squeeze Triceps
- Keep DB at or Below Nipple Line

Dumbbell Floor Press

GOAL
Controlled overloaded chest stretch to tighten boobs and decrease armpit fat 

DETAILS 
1. Raise the dumbbells up like you're pressing them, but stop and hold just before you lock out. This will be your starting position.
2. With a slight bend on your elbows in order to prevent stress at the biceps tendon, lower your arms out at both sides in a wide arc until you feel a stretch on your chest. Breathe in as you perform this portion of the movement. Tip: Keep in mind that throughout the movement, the arms should remain stationary; the movement should only occur at the shoulder joint.
3. Return your arms back to the starting position as you squeeze your chest muscles and breathe out. Tip: Make sure to use the same arc of motion used to lower the weights.
4. Hold for a second at the contracted position and repeat the movement for the prescribed amount of repetitions.

CUES
- Proud Chest 
- Squeeze Chest to Initiate 
- Slightly Bend Elbows

Dumbbell Flys

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

Circuit B

GOAL
Boulder shoulders and upper chest demo 

DETAILS
1. Grab dumbbells and sit on incline bench. 
2. Clean the dumbbells up one at a time by using your thighs to bring the dumbbells up to shoulder height at each side.
3. Rotate the wrists so that the palms of your hands are facing forward. This is your starting position.
4. As you exhale, push the dumbbells up until they touch at the top.
5. After a second pause, slowly come down back to the starting position as you inhale.
6. Rinse & repeat, baby. 

CUES
- Proud Chest
- Shoulder Blades Back and Down
- Slow Negative

Incline Seated Dumbbell Overhead Press

GOAL
Isolate the front deltoid and build those babies to have density to create a rounded, sculpted look 

DETAILS

1. Start with the dumbbells at the hip and raise to eye level. 
2. Keep shoulder blades retracted with a proud chest. 
3. Slow and controlled. Really think about flexing the shoulder and not overpowering with the pec or trap. #Contract

CUES
- Proud Chest
- Don't Shrug Up
- Breathe
- Grunt

Dumbbell Front Raises

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

Circuit C

GOAL
Dumbbell press with rotation 

1. With back on bench, get a proud chest and lock in the dumbbells with elbows at 45 degrees from your body.
2. With an underhand position, begin to press the dumbbells overhead while rotating your shoulders internally. 
3. After a second pause at the top, begin to lower the dumbbells to the original position by rotating the palms of your hands towards you. 
4. Lower slow, pause and press to repeat. 

CUES
- Proud Chest
- Strong Press 
- Slow Negative

Incline Bench Arnold Press

GOAL
Overload the chest with an extra stretch and weight 

DETAILS
1. Place hands on a couple of weight plates.
2. Add a weight plate to your back or do bodyweight.
3. Begin in the bottom of you push up.
4. Tighten up your body, squeeze your butt and crunch your abs.
5. Press up in one motion. 
6. Exhale and return to the ground to rest your chest. Repeat. 
 Note: If this is too difficult, do bodyweight worm push ups on the deficit.

CUES
- Squeeze Butt
- Strong Press
- Exhale 
- Externally Rotate  
- Neck in Line with Spine

Deficit Weighted Push Up

Circuit D

Exhale. 

Use a couch or bench if you don’t have a box. 10 reps each side.

GOAL
Speed racer x cardio

DETAILS
1. With a tall chest, run in place. 
2. Try to hit a ‘figure-4’ with your legs. 
3. Pull knees up and heels slightly towards butt. 
4. With an open palm, swing your arms from your butt cheek to face cheek. 
5. Swing from your shoulder blades. 
6. Exhale and keep your reaction time quick. 

CUES
- Tall Posture
- Exhale
- Knees Up
- Cheek to Cheek

Running in Place

You want to load your hip, not execute with momentum - maximal control on this one

DETAILS
1. Set a box to the proper height. When you step your foot on the box, your hips are just below your knee. Setting it too high creates hip shifting and pushing off with the back leg. Don't do that. 
2. Place your foot on the box, push knee slightly out, and keep it over ankle. 
3. Begin movement by centering your chest over your knee (balances your center of gravity). 
4. As you drive up through your heel, raise your chest and extend the knee. DO NOT push off with your back leg. 
5. Stand tall and return slow and controlled by leaning the chest forward to counterbalance your weight. Chest over knee = ultimate hip loading = booty gains. 
6. On the return, drag your back foot against the box for stability. 

CUES

- Hip Loading
- Drive Through the Heels
- Knee Over Ankle 
- Knee Pushes Out
- Relax the Back Leg

Step Ups

Runners fun

W1/D2 Chest + Shoulders 💪🏼

It's informative, providing an overall view of the programme

I know it is not Jan. 3rd, but today, Aug. 1st is mine & I am so excited to start this program.  It has literally been 1yr since my breast cancer diagnosis and I fought that battle & won...THANK GOD! Now it is time to train & get back in shape! I believe MoMo's program is the best for me!

Shon

I am ready to make a change in my life.. I am late to this challenge but I’ll make the best effort

W1/D2 Chest + Shoulders 💪🏼

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