Name: Playbook - Morgan Olson - W1/D2 Legendary Pull 🔥
Uploaded: 2025-01-30T02:15:56.843Z
Duration: 80 min
Description: W1/D2 Legendary Pull 🔥

Mindy

Norah

It would be cool to see alternative exercises to the movements with cable machines 😌

Shelley

Great session. I was hesitant about the heavy bag combo, but I went for it. Worked out a sweat! Nice.

Lily

Shellz

Fun coming back for a second cycle and seeing all the improvements.

Casie

Really happy to be doing these workouts again. Have never felt stronger and more worked than this program

Maddie

OMG! It's one of the best workouts I've done in a while! I am loving this Legend program!!

Mandy

Jessica

Pull! Can’t wait to get a bigger Dorito back!

Mads

This work out was intense covered in sweat but it was worth it

Rane

Megan

Louis

One of my favorites overall! Loved this one so much! Feeling the burn! 🔥

Ashley

Hoping to hit my 2024 goal of 12 chin/pull ups at the end of this program. More back days like this will make it easy!!

Hurt so good. Sad I don't have a heavy bag, so did cardio intervals.

Angie

Ryane

Rehana

Didn't have a punching bag so used 5lbs dumbbells at the end. Dyiiiing

naïka

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

Sarah

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

Brittany

Samira

Madeline

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 🔥

It’s great to see a live demo of the exercises from the plan however, some of them are slightly different between the app and the PDF, so it gets a little confusing on which exercise I should be doing. For at least 2-3 exercises, I’ve had to look them up from other trainers on YouTube to see what the PDF is talking about.

Severn

been doing fighter & fighter feed for a little over a year…excited to run through the legend!

First day and I feel. Let’s goooooooo 💪

williams

W1/D1 Legs | Rack Pull

finally got them 35 plates on my bench PR

Torie

W1/D3 Legendary Push | Bench

Loved it!! Great way to kick off my Friday!

Pull ups of any variation are not my jam 🤢 This was a good one though. I couldn’t give it 💯 since I’m recovering from the flu. 75% is all I had in the tank.

W1/D4 Full Body Demolition 🤺

It was great. I love the feeling of death walking out of the gym 💪

Deb Livingston

W2/D1 Legs | Back Squat

Wow. I needed all the pulls. I substituted the cable crutches with a crunch machine since I'm recovering from a knee replacement. 3 minutes on the bag is exhausting but a great euphoria result.

W2/D2 Epic Pull Day 🥊

Enjoyed the push. Appreciate the shorter session since it's my 1st day of the week.

Loving seeing the progress from my first go round. 125 was my goal for a 1RM at body weight a couple years ago. I'd doubled it since but never tripled until this program, and I have twice now. Granted, I'm also ten pounds heavier but still proud of my progress.

W2/D3 Push | Bench 🔥

never thought I’d love weighted planks #momdidittome

The last superset was a wowser. Loved it!

Much needed after an emotional and stressful week last week!

Alison

W2/D4 Full Body Burn 🔥

W3/D1 Legs | Deadlift

L-l-l-l-looooooved it! Back is thickenin’ up baybeeeeee!

I thought I was strong, but I had to FAFO.

Had to deload today after the heavy deadlifts this week, but feeling the motions felt amazing!

W3/D2 Epic Pull Day 💪🏼

Hitting back and chest day in the Legend in the same day is just different 💪🏼

W3/D3 Big Bench Day 🦾

4 sets of supersets back to back is a killer. Loved it.!

Swan

W3/D4 Gnarly Abs & Arms

usually not feelin leg day but today was it 🤌

W4/D1 Squat Dom Legs

Great workout.  The supersets are a pain for busy gyms.

Tory

W4/D2 Pull Volume

Loveeeed this!! That tricep x abs at the end was the perfect finisher

Steph

I agree the Leaning Cable Lateral Raises were tough.

W4/D3 Push Pump

Elmaz

W4/D4 Bulletproof Full Body 🦾

Felt great! I love feeling the progress build week by week

Rach Mast

W5/D1 Leg of Steel

Make the supersets use one piece of equipment. I have to modify a lot bc the gym is busy.

W5/D2 Bulletproof Back 🔥

W5/D3 Push | Bench

Those sprints at the start caught me way off guard! I have not been running 😰

Great way to finish The legend!🔥💪🏻

W1/D2 Legendary Pull 🔥

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