Name: Playbook - Morgan Olson - W1/D2 Power Pump
Uploaded: 2024-02-12T01:50:13.092Z
Duration: 45 min
Description: W1/D2 Power Pump

This is so perfect for a tight schedule and home workout / full body friendly, loved it.

Steph

Kelly

It was a relatively short workout which was perfect to squeeze in my tight schedule today

Remy

Good quick workout. Added some heavy bag to the end because some days you need to hit something!

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
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

Pull Power

GOAL
Stop that quad loading lunge and sit back into the hips for glute work and team no knee pain

DETAILS
1. With dumbbells in each hand, stance is wide like a squat. 
2. Initiate the movement by taking a step back. Reach your hips back and lower your chest over your knee. Contacting the back leg through only the ball of the foot, descend until your knee nearly touches the ground. 
3. Lower slow, load the hip and then to stand drive from the front leg, not back. 
4. Do desired reps on one side, then switch. 
 CUES
- Hip Loading
- Chest Over Knee
- Sit Hips Backs

Dumbbell Step Back Lunge

GOAL 
Upper back demolition without any lower back stress

DETAILS
1. Set bench to 45 degree incline. 
2. Waddle over it with two DBs.
3. Slightly retract your shoulder blades. Begin the rep by squeezing back with your shoulder blades.
4. Squeeze the elbows back towards your belly button and pull your chest up to nearly upright.
5. Stop once your elbow is bent at 90 degrees and at your ribs, then slowly lower the dumbbell back.
6. Try to squeeze your shoulder blades at the top of each row.

CUES - Proud Chest
- Elbows to Belly Button 
- Initiate with Shoulder Blades

Seal Rows

Joints Loaded

GOAL
Abs…washboard. Pretty much the works

DETAILS
1. Keep your hands underneath your shoulders, locking the knees and squeezing your glutes.
2. Keep your lower back flat by pulling your belly button into your spine and squeezing your abs.
 CUES
- Crunch Abs into Spine
- Squeeze Azz

High Plank

GOAL
Lower ab and 6-pack developer.

DETAILS
1. Lay with your legs straight out in front of you.
2. As you raise your legs, reach your fingers toward the ceiling to pull your upper body off the floor.
3. Slowly lower yourself back and try not to use momentum.

CUES
- Crunch Belly Button into Spine
- Point Toes 
- Exhale on the Up

V-Ups

Core Work

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

GOAL
Pull back to strengthen your retraction muscles aka traps, rear delts, erectors

DETAILS
1. Cable band is set to right at shoulder height.
2. Retract scapulas back by pulling with your elbows. 
3. At the end of the rep, your wrists are slightly above your elbows. It's almost a half scarecrow position or like a "Put your hands up" type position.
4. Control the negative and return to the start keeping your shoulder blades retracted. 

Side note: This is a very weak position and harder than just a typical row so don't be afraid to go lighter and more for blood flow.

CUES
- Retract & Depress Shoulder Blades
- Wrists above Elbows
- Proud Chest

Face Pulls

Arms 🦾

W1/D2 Power Pump

Super hyped to have found you and your programs. I’ve been wanting to start a guided program outside of CrossFit classes, but had yet to come across something geared towards non-binary AFAB friends. Loving the focus on mindfulness and authenticity. Excited to start with health is wealth and move into the Fighter program!

Taylor

I love this. I didn't actually register for the challenge but I am going to do the workouts! Last year was very mentally draining and I am finally getting back on track and you sharing this really makes it that much better knowing some of us are not alone. Thanks for being an awesome coach and sharing your knowledge with us!

Jojo

Prep for Health is Wealth

This is such valuable content. Sincere thanks and appreciation!

Angela Downs

Thank for you for being encouraging, I’m looking forward to working with your programs!

Emily

The included document is so well written and helpful! Super interesting new information!

The Right Direction

Awesome just getting back into it this was a perfect workout for beginners

Nicole

W1/D1 Time to Werk 😈

💧💧I don't think i've ever sweat this much in my life! Loved it! Took a bit of improvising. My gym doesn't have all the machines. But the Facebook Community really helped me out! Thanks a lot all! 🙏🏻

Thought this was going to be an "easy day." I was soooo wrong.

W1/D3 Cardio Baby [or Hike] 🌴

Enjoyed the slightly shorter day today, but that triple set at the end got me good!

W1/D4 Bulletproof Body 🥵

10 Steps to a Healthier You

Exactly what I needed today! Short and powerfull! My roommate joined me and she loved it! Glad to be back after a rough week.

W2/D1 Soul Crusher 🥵

W2/D2 Fully Loaded 💣

joe-nato@hotmail.com

W2/D3 Cardio Baby [or Hike] 🌴

W2/D4 Full Bod Burner 😈

never move to pittsburgh or the east coast if u think la is cold 😂😂😂 - all jokes aside loved the rant!

Thank you for sharing your journey with us. Although i have find out what works for me, it's good to have this information and a reminder to take a step back and listen to your body more often

Thanks for sharing. The mind - body-spirit connection is so important and powerful

W1/D2 Power Pump

Community

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