Name: Playbook - Morgan Olson - W1/D2 Chest and Shoulders Home Edition
Uploaded: 2024-01-21T02:10:11.265Z
Duration: 60 min
Description: W1/D2 Chest and Shoulders Home Edition

Having weak shoulders this work out was definitely a challenge but amazing!

Ellie

Working on form when it comes to chest ! But so far so good

Royalty

Amanda

Swan

Feeling it today!! Love the flow of this routine.

Great workout!! Can’t wait to finish the Diesel Challenge!

Adriana

Helena

Ashley

Cari

Jenna

Shoulders and chest are burning 🥵 🔥🔥🔥

Natasha

Those reverse crunches had my abs on 🔥 !!!!

Betina

Arms and shoulders are shaking 🔥 🥰 love it

Bunny 🐰❤️

Dani

Nandini

GEO_NUS

Juliette

Sarah

Great workout with a deceptively yummy ab finisher!

Nice workout! 🙌
I enjoyed the ab exercises.

Jessica Boettcher

Rocío

One of my favorite days! Shoulders! Great routines and the burn 🔥 this program never fails me

Britt

Love it even more the second time around!! 💪🔥

Mandy

Jensen

Great day 2!! Shoulders and abs are shaking haha I call that a win indeed

Beck

Absolutely destroyed me doing this in the Uk heatwave but totally worth all the sweat 🥵🙏

Love the shoulder set!!!🔥 Day 1 #dieselseason for me!!

Christine

Loved the reverse crunches ! I’ve been wanting to target the lower abs 👌🏽

Ashleigh

I struggled with the last worm rep, but from what I’ve seen that’s pretty common lol

Michelle

Worm push ups were a killer! It's been a while 😅

Susan

Would love to see modification options - great app!!

Brit  F

The shoulder builder exercises were great!

Kate

Great workout, loved the bi/tri sets 🏆

Viviane

Rachel

Cynthia

It was rad! I love it! 💪🏻 ❤️ 🔥

Faith

It’s been a while since I’ve pushed myself this hard. It left me feeling tired but powerful!👊

Rebekah

I love this program! It is absolutely perfect!! I look forward to working out daily!

Haeley

One of my fave muscle groups!! Feelin the pump!! 😎

Cyrus

Great workout! Those worms - deadly. I’ll be coming for them

Jennifer

GOAL
You're only as good as your weakest arm. Unilateral pressing to develop strong pecs, shoulders, and triceps 

DETAILS
1. Start sitting upright on a bench. Dumbbell on each knee with a 90 degree elbow.
2. Use your knee to hike the weights up to your chest height as you lay back on the bench. 
3. Immediately press out of the first rep, that may be the trickiest part.
4. Elbows are 45 degrees angle your body and you got that right triangle in yo elbow. 
5. Control the weight as it descends. Lower elbows to parallel or just below for happy shoulders and strength building.
6. As you're pressing up, squeeze the chest.  
7. Wrist is directly over elbow. And wrist is neutral. 

CUES
- Heels Grounded
- Elbows Just to Parallel
- Shoulder Blades Back and Down
- Wrists Neutral

Dumbbell Bench 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

Superset

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

Seated Dumbbell Lateral Raises

GOAL
Get those front shoulders poppin and striated

DETAILS
1. Seated on the edge of a bench or surface, begin with a proud chest.
2. With an underhand grip, raise one dumbbell at a time. 
3. Think of scooping the weight up and keeping the shoulders retracted slightly.
4. Slowly lower and alternate sides.

CUES - Proud Chest
- Slow & Control

Seated Alternating Underhand Front Raise

GOAL
Get some shape to your upper body and improve your shoulder function 

DETAILS
1. Knees are slightly bent, hand grip can vary but usually right inside the shoulder is optimal. 
2. With the weight at your hips, begin pulling by leading with your elbows. Get the elbows up towards your ears and the weight will follow.
3. Keep the weight close to your body. 
4. As you pull, you can shrug up to target the traps as well. 
Pro-Tip: I prefer not wrapping my thumb around the bar aka less internal rotation.

CUES
- Shrug Up 
- Squeeze Up
- Knees Slightly Bent
- Chest Up

Dumbbell Upright Row

The Weekly Shoulder Builder

GOAL
Get those V-line obliques by looking like a weirdo #WorthIt

DETAILS
1. Lay on your back. 
2. Bend your knees and place heels far enough where you have a good range of motion on the movement.
3. Crunch your abs into your spine and slightly elevate the shoulders off the ground.
4. Straighten out your arms and begin by touching your ankle with one arm. 
5. Move slow and intentionally aim to contract the obliques. 
6. Repeat on the other side.

Ankle Biters

GOAL
One of my favorite lower ab exercises - use that mind muscle connection to tuck your pelvis and contract the lower abs

1. Lie down on the floor with your legs fully extended and arms to the side of your torso with the palms on the floor. Your arms should be stationary for the entire exercise.
2. Move your legs up so that your thighs are perpendicular to the floor and feet are together and parallel to the floor. This is the starting position.
3. While inhaling, move your legs towards the torso as you roll your pelvis backwards and you raise your hips off the floor. 
4. Hold the contraction for a second and move your legs back to the starting position while exhaling.

CUES
- Crunch Abs into Belly Button 
- Knees Up to Ceiling

Reverse Crunch

Ab Builder

GOAL
Low impact fat burner 

DETAILS
1. Set treadmill to a 8-12 incline and a 2.5-3.5 mph. 
2. Begin by walking with a talk chest. 
3. Don’t hold onto the handles. 

CUES
- Exhale 
- Watch Some YouTube

Or go walk outside

Treadmill incline walk/Outdoor Walk

W1/D2 Chest and Shoulders Home Edition

Rach

Great preview! So hype for this next set!

Johnnie

Gonna be doing a mix of gym and home due to work so THANK YOUUU for providing both options Coach! 
U rock!

Tina McCoy

Diesel Season!! CHALLENGE starts July 11th!

First day back ! Can feel everything in my legs .

W1/D1 Diesel Legs Home Edition

Could only do the DB workouts I didn’t have a band ! But going to do cardio later after work .

Jade

Patricia Sessa

W1/D3 V-taper Back Day Home Edition

Best pump I’ve had in a long time! 💪🏽

Vibing today ! Great arm workout 👍🏽

W1/D4 Diesel Arm Situation 💥 Home Edition

Took this day as a rest day but back to legs tmmrw!

Steph

W1/D5 Diesel Mode Home Edition

Didn’t have much strength to do lunge jumps but I did four sets of the reg lunges!

First work out from you and my first home work out from transitioning out of a gym. Did. Not. Disappoint. 👏🏻

Lauren

W2/D1 Sweaty Leg Day Home Edition

hard but sweet feeling when you done 💪🏼🔥

W2/D2 Chiseled Chest 🔨 Home Edition

W2/D3 Sick Back Pump Home Edition

W2/D4 Swole Arms Home Edition

Marcí

Did a full body workout instead and it was great!

W2/D5 Fat Burning Hike 🔥🥾 Home Edition

W3/D1 Legs of Steel Home Edition

Some days it’s more about mental strength 🧠☠️

W3/D2 Push Day Home Edition

Nice workout on this cold 🥶 morning. Now my body/ muscles are warm.

I keep going to the mirror to check when I'll look like that lol 💪🏼 #GripitnRipit

W3/D3 Back Workout ❤️‍🔥 Home Edition

Arms and abs got a massive pump! 💪🏼🔥🔥🔥

W3/D4 Vascular Arms + 6-Pack Home Edition

W3/D5 Full Body Sweat 💧 Home Edition

W4/D1 Legs with Deplete Today 💪🏼 Home Edition

New favorite shoulder / chest workout for sure 🔥

W4/D2 Chest and Shoulder Builder 💥 Home Edition

i feel great after this workout and i love this! 🙏🏼

This one felt fantastic! I was a bit scared of the volume but my muscles just felt like showing up today. Great feeling

W4/D3 Back Builder Burner 🔥 Home Edition

That was wild! My arms are going to be sore 🥵

Sandra

W4/D4 Arms + 6-Pack Builder Home Edition

Went for a early morning hike at Elysian! Felt great!

Addison

W4/D5 Fat Burning Hike Home Edition

Efjan

Chest and shoulders were dead doing those 20 reps

Naomi

W5/D1 Full Body Deplete Home Edition

Naima

W5/D2 Full Body 🔥 Home Edition

Tania

I did this back to back with day 5. I’m spent 🥵

W5/D3 Fat Burning Hike Home Edition

Hell ya! I made it! I thought this one was going to put tough me. Nope. Every rep done!

W5/D4 Full Body Burner Home Edition

Finished strong with a 7mile hike in Moab 💪🏼

heather

Great challenge! Here’s hoping you make another one this Jan! ❤️❤️

Omg I feel so accomplished! Thank you for this challenge!! ❤️💪🏼❤️

W1/D2 Chest and Shoulders Home Edition

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