Name: Playbook - Morgan Olson - W1/D2 Legendary Pull 🔥
Uploaded: 2023-06-09T21:05:10.320Z
Duration: 80 min
Description: W1/D2 Legendary Pull 🔥

Kimberly

It’s hard to jot down super set info bc of the way the app is set up

Sofia

Nora

Not sure how auto timer works with supersets… or do I have to manually swipe between lifts?

Elena

Maude

Katherine

Ayla

Makala

Excellent !! Needed to adapt a few exercises since some machines missing in my gym (lat pull down)

Karen

Gloria

That last set of rope curls always gets me! 🦾🫤

Nicole

August

elisa

Holly Graves

Jess

Mena

Char

Louis

Sarah

Loved this workout! I will feel this in a couple days!

Brittany

Samira

Madeline

Naomi

Love seeing the progress and having people give me compliments in the gym. This Legend stuff is legendary. It works!

Totally great. It's my 2nd workout and totally what I've been missing with my old workout plan.

Patricia Sessa

The shrugs were rough!!! I’ve not done much boxing so that was fun to play round with. Nice burn 🔥 🤘🏼

Apollo

Maite

Seeing some serious improvements since I started round 1! Amazing!

Christi

Loveeee this workout!! Feelin strong 😎

Lovin those heavy bag combos. Getting a little aggression out 😂 🥊

Gotta say, been lifting for about 15 years. Looks l honestly have been doing it wrong. Solid workout this evening. You know I thought I should change my look, it’s tough wondering who is going to think I’m a dude walking into the women’s restroom…but honestly I don’t need to change…gonna embrace what I was born with! Thanks for the right workout!

Jodi

I love it but I couldn’t do the head pull

Sultan

Michelle

Kristin

Was not comfortable boxing yet but I will eventually. Rowed instead. Loved the workout!!!

Margo

Fran

Judith

Beth

Me & Arms Go Together REAL BAD! 😅😤💪🏾🏆

Kysha

I think my arms are going to drop off!!! Fantastic Pull session 😬

My first Legend workout did NOT disappoint!

Mads

Kate

Wide Grip Pulldowns 5 x 15, 12, 10 , 8, 8+8
Seated close grip row 4 x 15, 12, 10, 8+8 
Single arm strict db row 3 x 12, 10, 8+8

Across the Chest curls  4 x 12
DB shrugs 4 x 15, 12, 10, 8+8

Weighted close grip cable crunches 3 x 60 sec. max rep
Rope curls 3 x 12+8

 Heavy bag Combos 3 x 2 min.

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 + 8 )

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)

GOAL
The holy grail of rowing. It focuses on scapula retraction and spinal extension #BangForYourBuck

DETAILS

1. With the 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 Single Arm Lat Row  (last set drop set 8 + 8)

GOAL
This move will elevate every shirt you own. Making those arms irresistible to every human with eyes.

DETAILS
1. Grab a dumbbell in one hand. 
2. Stand tall, ribs tucked. Pretend your elbow is glued just outside your ribcage
3. Actively curl the weight across the chest, keeping the Right Triangle in your elbow. 
4. Think to push the weight back down with your tricep.
5. Repeat. Each rep squeeze that bicep like you're making lemonade. 

CUES
- Elbow Pinned to Rib
- Squeeze That Lemon
- Control Descent
- Wrist Neutral

Across the Chest Curls

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 (last set drop set 8 + 8)

Superset 1

GOAL
We’re thickening the density of your abdominal wall for a proper 6-pack. My favorite exercise for abs, ever. 

DETAILS
1. Use a close grip attachment and pick a challenging weight. 
2. Get on your hands and knees and walk back about 6 feet from the machine. 
3. Squeeze your elbows around your head. 
4. Hover over the space ahead of you. 
5. Begin by crunching the belly button into the spine. 
6. Find your balance and isolate the ab crunch. 
7. Avoid pushing the hips back towards your feet as you crunch. 

CUES 
- Hollow Rock
- Hover

Cable Crunch (60s max reps)

GOAL
Focus on targeting that brachialis to contribute to arm thickness more so than just your biceps #SecretSauce

DETAILS
1. Begin the rep with a neutral/hammer grip and fully stretched arm. 
2. Elbow should be slightly in front of your hip, putting more stress on the bicep. 
3. Contract your bicep to raise the weight to your elbow. Curl slowly and focus on the squeeze. Relax the shoulder and just squeeze blood into your bicep.

Pro-Tip: Elbows don't flale, chest isn't overly activated, and you aren't rotating the weight at all. Straight up, straight down. 

CUES
- Elbows Close to Body
- Relax the Chest
- Shoulder Blades Pinned
- Squeeze at the Top

Rope Curls (drop sets 12+8)

Superset 2

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 Legendary Pull 🔥

Absolutely loved it! It’s exactly what I needed to add to my rugby S&C routine. Great movements for athletes playing contact-heavy sports. Thank you!

Indigo

Brijhae

W1/D1 Legs | Rack Pull

So challenging! Loved the pause for the bench press 💪🏼

I did the push today but there was some pull movements? Guess I’m just curious as to why

timeforGAINS

W1/D3 Legendary Push | Bench

I will feel that tomorrow. Arms are DONE.

Talena

1st week of 3er round of the legend 💪🥵🔥

W1/D4 Full Body Demolition 🤺

Struggle to get to the gym, struggle to get through. Made it. That’s something.

W2/D1 Legs | Back Squat

Could barely lift my boxing gloves at the end after all those curls!!

W2/D2 Epic Pull Day 🥊

Struggled to get to the gym. DST is my nemesis. Got it done. With a new 3RM.

Courtney Schrade

W2/D3 Push | Bench 🔥

Had to stop mid workout to help a family member with a task. Finished up at home as I could. Some days are like that. :)

Korra

Definitely getting stronger! 45 pounds weighted planks woof woof 🥵🔥

W2/D4 Full Body Burn 🔥

What’s some alternatives for sissy squats,  and some of your PF doesn’t have some equipment.  I know I need to hit a real gym but it’s the closest and open 24hrs for hectic work schedule.

Monique

W3/D1 Legs | Deadlift

W3/D2 Epic Pull Day 💪🏼

Hit a big PR today! Let’s go! These work outs keep my ass sore everyday!

W3/D3 Big Bench Day 🦾

🥵🥵🥵🥵🥵woof woof !!!!! Arg!!!💪💪💪💪💪

W3/D4 Gnarly Abs & Arms

Katie

That air dyne 🥵 legs are shaking 🫨 🔥

Was a killer on a hot day with the AC not working 💯 but I killed it and feel awesome! Legs 🦵 be growing!!

W4/D1 Squat Dom Legs

Short and effective. I wound up adding straight arm pull downs, cable crossovers, and close grip pull downs. And now I’m dead.

W4/D2 Pull Volume

Noddy

Felt good after taking a week off. Still feeling strong 💪

W4/D3 Push Pump

Those side planks woof woof … freaking love those💪😅🔥

Those side lying push ups are something else lol

W4/D4 Bulletproof Full Body 🦾

Damn that was good! 🔥🔥💪🏻💪🏻

Killer glutes/hammies workout. I’ll be crying tomorrow, don’t worry 😉

W5/D1 Leg of Steel

The pats are on fire, had to change up a few exercises due to machine availability, but it felt great!

W1/D2 Legendary Pull 🔥

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