Name: Playbook - Morgan Olson - W1/D2 Lower Body Burn 😮💨
Uploaded: 2024-02-12T01:50:04.915Z
Duration: 60 min
Description: W1/D2 Lower Body Burn 😮💨

Tank

Haley

Naima

my 🦵🏼🦵🏼are shakingggg 🔥 🔥

Helena

Amazing! If I can walk tomorrow I will do the next one😅

Alex

That leg day hit so hard my legs are trembling

Jessica

Yo I thought the Bulgarian's were what was gonna get me with the AMRAP, but those goblets were the real struggle 🥴 killer leg day, a new fav

this was a killer! 😮‍💨 my legs are gonna kill me next couple days😅

Selena

And she was thankful for floors that were recently mopped as there will be no walking - only crawling around - for the next 24 hours or so.  🤣🤣🤣

Shawn

I’m enjoying the intensity but I’m afraid that I still don’t have proper form for certain workouts and I’m worried that if I don’t have proper form I can increase injury or won’t benefit enough from the work out..

Ally

Kat Rosario

When you think the AMRAP was the hardest part but then there is a killer superset 🙈😆

Lien

Today was rough since I was so sore and burnt out from day 1 but glad I completed it!!

Kathy

DANG MY 🍑 GONNA HURT TOMORROW ❤️🔥

Brandy

Sarah

Wasn't sure if I'd be able to jog after those leg burners but I did 🥵

Andrea

Swan

Addison

I didn't expect to get my ass kicked from a home workout, i really look forward to complete this challenge.

Mary White 

Cameron

That jog hit good after that leg burn😅🔥

Angelana

Monday is leg day so I’m going out of order but day 1 complete 🥳

Nellie

12min have never last SO long. omg i'm dead. but that one was a pretty way to die.

Jade

Oh my.......! My legs are toast!! 🔥🔥

Mandy

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
Get that static hold for core endurance and strength #PlankMore

DETAILS
1. Feet together, butt squeezed, tuck the ribs down and flex your belly button in. 
2. Actively crunch you abs into your spine and keep the elbows below the shoulders or slightly in front. 
3. Keep it tight and focused. Think about donuts, not how bad it hurts. 

CUES
- Elbows Under Shoulders
- Feet Together
- Extend Legs

Plank

GOAL
Get in a stacked position and build some shoulder and oblique strength 

DETAILS
1. Position your feet stacked on top of each other.
2. Elbow is under your shoulder and forearm is resting on the floor. 
3. Contract your core and raise your hips until your body is in a straight line from head to toe. Don't let the hips drop.
4. Hold until you forget where you are. 
5. Switch sides. 

CUES
- Elbows Under Your Shoulder
- Squeeze Butt
- Shoulder's Stacked Over Each Other

Side Plank

Trunk Work

GOAL
Puts more focus on hamstring and glute, loads your hip joint, and works your shitty coordination and balance #AlsoBooty

DETAILS
1. Stance is hip width apart and your back is turned towards a bench.
2. Reach your back leg on the bench. With the back toe face down, jump the front leg a good distance ahead of you, almost as far as you can reach.
3. Begin by pushing the hips back and down
4. Knee is slightly behind ankle.
5. Knee pushes out. It is not inside your ankle/hip.
6. Ascend up with a titled chest over the knee and the hip remains back. 

CUES
- Step Far Forward for Booty
- Hips Back
- Chest Over Knee
- Knee Out
- Step Closer for Quads
- Feet Shoulder Width Apart

Bulgarian Split Squat

GOAL
Overload the quads. Modify for wider squat if you experience knee problems or lack the mobility. 

DETAILS 
1. Hold a dumbbell at chest height, 1-2' away from your body.
2. Stand tall, shoulders relaxed and contract your abdominals.
3. To squat down, bend your knees and let your hips follow, maintaining even pressure throughout your foot.
4. Maintain a tall posture the entire time.
5. To stand, think about pressing the floor away.

CUES
- Tall chest
- Knees forward

Dumbbell Cannonball Goblet Squat

12 Min AMRAP

GOAL
Benefits of a deadlift with less lower back pressure and more booty power

DETAILS
1. Get like a sumo wrestler, aka legs wide and toes pointing out. Leg width is dependent on what feels strongest/your leg length. 
2. Push your knees outside of the bar, ground yourself in your heel and rigid back. 
3. Keep your chest up at 45 degrees, push the weight back into your hips, glutes, and hamstrings and SQUEEZE.
4. Lower slowly by keeping the weight close to your body.
5. Squeeze your butt, push your knees out, and drive your legs into the ground to stand.
6. Don't overarch at the top. Just stand until your shoulders are just behind the DBs. #RibsTucked

CUES
- Chest up 
- Shoulder Blades Pinned
- Spread Earth with Your Feet
- Big Breath
- Squeeze da Butt

Dumbbell Sumo Deadlift

GOAL
Pre-pump your external rotators to strengthen your hips and knees 

DETAILS
1. Place a band slightly above your knees, standing tall and starting with your feet about hip width.
2. On your toes, push your knees out and lower down about 2 inches.
3. Chest is up and step to the side. 
4. Do about 20 steps one direction, then 20 the other. 
5. Do not lean, or step so far that your knee falls inward and maintain tension through the band the entire time.

CUES
- Squeeze from Glutes
- Knees Out
- Stay 2 Inches Bent

Lateral Band Walk

GOAL
Pump those legs with a compound move these are a great way to hate your life and burn your legs to ashes.

DETAILS
1. Feet under hips
2. Show that chest off with your chest up and ribs tucked
3. Knees slightly out with weight by your side
4. Squat with weight in heels. Feels like a mix between a deadlift and squat
5. Lower until mid-shin, then stand. 

Pro tip: Don't stand up fully at the top so you keep constant tension on your quad.

CUES
- Up, Down
- Breathe
- Knees Push Slightly Out
- Weight on Heels
- Flat Back

Dumbbell Suitcase Deadlift

GOAL
Switch the angle at which you stress your hammies

DETAILS
1. Stand with your feet shoulder width apart and place toes on top of a plate with the heels on the ground.
2. Holding two dumbbells by your sides, bend at the hips, keeping your knees soft and feet planted on the floor.
3. With arms straight, reach toward the space between your feet as far as you feel comfortable without rounding through your lower back or losing the feeling of having your feet planted into the floor.
4. To stand, press the floor away.

Note: elevation should be about 2 inches 

CUES
- Flat Back 
- Reach Hips Back
- Brace Abs

Toe Elevated Dumbbell Stiff Leg Deadlift

Superset

GOAL
Calorie burner 

DETAILS
1. Either run on a hill, outside or on the treadmill.
2. Work on figure 4 form.
3. 90-degree bend in elbows.
4. Land on the balls of your feet. 
5. Avoid heel striking.

CUES
- Hand Goes from Face Cheek to Butt Cheek
- Pull the Heel to Butt
- Hamstring Curl Not Quad Extension

W1/D2 Lower Body Burn 😮‍💨

Rach

First time I've really intently listened to you talk. I feel confident in your words and that our fitness journey goals are aligned. I look forward to you helping lead me through it.

Ebony

Prep for Health is Wealth

you have no idea of how I really admire you I LOVE YOU MOMO thank you Morgan, you're everything.

Damn Momo. I've wanted to go in on your progress for a little over a year now. Finally pulled the trigger and you're getting me in the feels 🥲 I'm excited to see how this all goes.

Emily

The Right Direction

For a home workout, that was quite exhausting. Loved it!

Julia

Loved this program so much I’m going round again. 🔥💪🏻🤙🏻

Kylie

Kelly

W1/D1 Upper Body Inferno 🔥

Toni 

Amanda

W1/D3 Upper Body Pump 💪🏼

As someone who works a FT job I’m struggling to find the time to finish these 60 minute workouts and complete each activity, especially because the 60 minutes doesn’t include a solid warm up that gets you ready for the work out. I’ve been having to pick and choose which things to cut out each day  and don’t know if I’m getting the full benefits :(

As always, very grateful this program exists. Thank you, MoMo!

Sarah Macon

W1/D4 Full Body Fire ⛽️

Having to eat a gluten free diet has been a challenge being intolerant to gluten. But listening to you makes a lot of sense, ill try to see it with a new perspective

So many good ways to incorporate positive things into your life. This is more than a workout app. Thank you for genuinely caring about our overall well-being.❤️

Jess

10 Steps to a Healthier You

Ansel

W2/D1 Upper Body Werk 🥵

It’s NOT you! It’s my body that suffers with chronic pain. Yesterday was my arthritis in my right wrists today was both knees! Did mostly modified work. Better than nothing. 🫤

W2/D2 Lower Body Torch 🔥

Had to combine a leg day and arm day, but feeling good about it. Period is coming!

W2/D3 Death by Upper Body ☠️

W2/D4 Full Body Fatigue 😮‍💨

this was all so helpful and i hope to get all of this on track for myself. love you momo

You are the realest 🙌 I still thank the algorithms for putting you in front of me over 2 years ago!!!

Love all this💕 “why am I still unsettled?”- gonna think of this. Trying to be more aware of my fight or flight and using the sun, less screens etc. took some notes on what you said and going to use it this week to reflect

Christine

a full rant…

Arms shaking, abs crying 🥵 Great session!

W3/D1 Upper Body Pump 💪🏼

Frog pumps went crazy @ 30 reps… my hip flexors were in heaven 😅. Not to mention the squat to hinge… fav leg workout so far.

OMG the lunge/hinge😭😭🍑
Loved the walk 💣

omfg. Dead. first by those bulgarian squat + hinge, then the following SS. Frog pump I might hate you.
The walk turned into stretching today cause super super dad bod.

W3/D2 Lower Body Inferno 🔥

What a great workout!! Bi and tris are done!💪🔥

Very thorough slamming of the top, thanks MoMo!

W3/D3 Upper Body Power 😈

Dope but kinda twinged my knee on the squats so I stretched and just shifted over to upper body workouts

Loved the 4 sets. So proud to commit to this . Bring on week 4

🥵🥵🥵 more intense than it looks 🙌

W3/D4 Full Body Funky Fresh ❄️

It’s been nice to have a break from AMPRAPS!

W4/D1 Upper Body Power ⚡️

Back is a little achey but my legs feel strong!

Keshia

I hate leg day cuz it’s so darn hard!!!!! 4 weeks of legs- got it done👊🏻👊🏻

W4/D2 Lower Body Burnin' 🔥

Only now I'm able to finish this marathon. And it feels amazing to be back on track.

W4/D3 Upper Body Werk 🥵

Awesome challenge, loved it! Now, what to do next...... 🤔

Awesome few weeks coach! Appreciate all your hard work 👊🏻🤙🏻💪🏻

W1/D2 Lower Body Burn 😮‍💨

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