Name: Playbook - Morgan Olson - W1/D2 Power Pump
Uploaded: 2025-01-30T02:16:17.912Z
Duration: 45 min
Description: W1/D2 Power Pump

Another great whole body workout for me as I get back into working out. Thanks MoMo. You the best!

Carmeal

Great work out. When I got to o the v-ups I was kind of worn out and worried about execution. I tried a few the. Switched up to heal taps to keep a similar movement. Over all great work out. I ran and sped walked for 10 min.

Kiara “Spidah”

Nadirah

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

Marie

Great motivation. I have had a hysterectomy done and I really want to snap out of this funk I’ve been in. I want to become the best version of myself and I know it’s going to take work and self preservation. I had to ask how bad do I want it and to me it’s a necessity.

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

Prep for Health is Wealth

This is my biggest challenge. It’s practicing mindfulness and meditation! I feel this is so needed because my anxiety and depression can really take over.

This is such valuable content. Sincere thanks and appreciation!

Angela Downs

The Right Direction

While this says it's a beginner program this is a solid workout when you are short on time. It also gives you a chance to focus on lifting heavier with shorter reps. Loving it and it's only day 1.

It was great but made me realize how weak I have gotten since I havent gone to the gym in a while 😅

Such a fun yet challenging full body workout : )

Kristen

W1/D1 Time to Werk 😈

I ain’t gone lie I was nervous to do this one. But it was great it was easy to substitute and exactly what I needed. Overcome the fear

Nicole

💧💧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! 🙏🏻

W1/D3 Cardio Baby [or Hike] 🌴

W1/D4 Bulletproof Body 🥵

10 Steps to a Healthier You

The dumbbell tricep kickback at the end was the hardest lol. Especially after being tired. I did 20 mins of cardio walking/running. I’m pushing through and waking up earlier with better sleep

I've been using your program about a week now. I'm noticing very small progress already. I should've started months ago.

W2/D1 Soul Crusher 🥵

W2/D2 Fully Loaded 💣

It’s really starting to grow on me. I like this when my muscles are tight from lifting .

Ashley

joe-nato@hotmail.com

W2/D3 Cardio Baby [or Hike] 🌴

It was great I upped it a little bit I can feel my self getting stronger. This was great I added 5 mins of sprinting/running.

W2/D4 Full Bod Burner 😈

The his was mad relatable. Guilt and shame have been lurking on me. It’s like the show Bigmouth with the shame Wizard. It’s like been haunting me. It’s like I couldn’t get out of this funk. I have this issue that’s taking over my life and I just can’t take it anymore. I don’t want this to turn into something bigger and just take the joy, love, and wonders of life. These 4 weeks of doing health is wealth has pushed in the right direction. I had my mommy. I guess it’s different

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

a full rant…

I had to take my son to school in the middle of me almost being done. It was awesome I did 20 mins of cardio and did the warm up. I feel my body getting stronger. Me pushing myself getting up at 4 or 5 AM is making a difference. Practicing mindfulness is definitely key.

Starting to feel better!! Mentally and psychical

Emily

W3/D1 Burn bb Burn 😈

Loved it. Still struggling with V-ups. My goal is to get this exercise with out struggling lol.

W3/D2 Total Body Torcher 🧨

I definitely feel myself picking up endurance. I don’t feel as sluggish

Like theses mornings workout 🏋️‍♀️

W3/D3 Cardio Baby [or Hike] 🌴

Great workout. Increased weight. I noticed my previous exercise in the beginning wasn’t logged because I didn’t check the box lmao. I’m so airheaded sometimes. I’m just happy to be consistent

W3/D4 The Inferno 😮‍💨

Definitely feel myself getting stronger. I love it. I embrace the pain and push myself forward a lot easier.

W4/D1 Fired Up 🔥

This was great. A complete difference from when I first started.

W4/D2 The Gauntlet 😈

Man I ain’t gone lie. I now look forward to this. I can sprint a lot longer. Definitely can tell I got stronger with more endurance.

W4/D3 Cardio Baby [or Hike] 🌴

Harder than usual, but I made it. I made it through this program and I definitely seen the results now I’m hungry for more.

W1/D2 Power Pump

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