Name: Playbook - Morgan Olson - W1/D2 Shoulders & Triceps
Uploaded: 2024-01-21T02:10:11.221Z
Duration: 75 min
Description: W1/D2 Shoulders & Triceps

Jenna

Jessica

Very cool!!!! Was exhausted by the last boxing part…😀

Nandini

Amazing 🙌🏽 this is my 3rd time starting week 1 because of inconsistency BUT I’m not mad at it! I notice I’m stronger & have much better form. Looking forward to completing this program & staying consistent this time around.

Aliyah

Ingrid

Day 2 and on the grind still 👌🏼🔥

Great workout. Challenging but not too hard to where someone new to lifting would be discouraged on their first shoulder tri workout. Mahalo Coach Momo!

Dont have a 🥊bag...so i did incline treadmill for dat🍑🍑

Faith

Salva

Shellane

It was a great workout! Loved the
Punching bag!!!

Lori

Went great! Hard to superset the way my gym is laid out and doesn’t have punching bags but I ended up using a 3lb dumbbell and punched the air lol. Sweating like a pig!

Jackie Schultz

I couldn’t do the last exercise bc we don’t have a box sack in our gym and specific breathing advise with the weights would have been great - besides that awesome workout, really enjoyed it :D

Katha

Really good workout.  I don’t have a bag but used 1 lbs dumbbells instead.  Feeling it!!!

Julie

Lauren

Kayla

tried to get to the ground to do hollow rocks and my arms gave out so i guess the workout did me good lol

Lexie and Lexis

Jennifer

I have a feeling my arms are gonna hate you tomorrow 😂  Can’t do hollow rocks yet so I did 30 sec hollow holds

Sharon Braddock

Jenn

The only thing i couldn’t do was the boxing set at the end because i don’t have access to a punching bag

Hannah

Lidiya

Jodie

Marisa

Maria

Maia

I wish there were audio instructions/cues too! :)

Jamie

Jessica Boettcher

Sheesh! Shoulders are my weakest area, but I pushed it! Now...those Hollow Rocks are sooooo hard! 😅💦

Amy Yeary

Christine

Oh my god this is the program of my dreams!

Holland

Susana Madera

Boxing was very interesting 😈😈😈😈 I got angry, and I liked it 👹

Lisa

Great already feeling it! Appreciate the reminder to check my ego😂 my gym doesn’t have boxing equipment so I did battle ropes and definitely reached failure 😅

Camille

Nurah

Great! I have a bad sway back and can’t get my shoulder blades off the ground when I try hollow rocks or get my lower back to lower to the ground. Any suggestions?

Emily

great upper body workout, my arms and chest are shaking 🥵

Courtney

Can barely type this 😂. My arms are ☠️☠️☠️

Alex

🤟 I’m exhausted! But that’s a good thing!

Samantha

Danielle

It’s crazy how I used to lift a certain weight so easily and not Im struggling to lift a lower weight. I’m not sad or disappointed about it. I feel excited to improve and challenge my body

gloria

Dustie

Alexis

Broke 2 nails. I guess you could say that I nailed it.

I have a connective tissue disorder so working out is very tricky and very hard. I’ve been doing your workouts here and there on my better days at the gym for about three weeks now, and slowly been working up my strength. Today was the first time I finished a whole workout and I’m so proud!😅

Four

We got incline chest aka shoulders, confident posture and toned arms. 

Incline bench press - do four working sets with the last set being a drop set. 

Take your time and if the workout is too long - cut the sets down from 4 to 2-3.

Alright - we’re testing and retreating that strength and endurance. 

Benchmark is max plank hold, max push ups on incline *don’t rest at the top!* and max squats in one minute. 

Keep great form and exhale!

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
Build up your pressing strength through proper positioning and high volume

DETAILS
1. Set hands right outside of shoulders on the dumbbell rack, couch or bench. 
2. Get in a tight plank position. No sagging your stomach or arching your lower back excessively.
2. Feet together, butt squeezed, ribs tucked and as you descend down into the push up squeeze your shoulder blades back. 
3. At the top of the rep, push away with your shoulder blades to get more movement in your serratus/scapula. 

Pro-Tip: #1 mistake is your elbow position. If your elbows track out, that's a no no. If you lose the Right Triangle in your elbow that's a no no. 

If that happens, it's because you're pressing "too high." Step closer to the bar or bench and touch the bar to below your sports bra with the elbows close to your rib cage. 

CUES
- Plank Position
- Squeeze the Shoulder Blades Back
- Right Triangle
- Bar/Bench Below Nips

Incline Push Ups

GOAL
A good squat comes from flexible ankles/hips, a strong ass, and a developed core #FoundationalShit

DETAILS

1. Feet under your hips, toes slightly turned out according to your ankle flexibility, and reach your hands forward for balance. 
2. Begin by simultaneously reaching your hips back and bending the knees.
3. As you descend, spread the Earth with your feet aka push those knees out. 
4. When the hips go just below the knees, you can stand up. If you look like a rounded goblin, you gotta stretch mo.
5. Ascend and squeeze that ass at the top of a rep for ultimate booty building.
6. Exhale on the way up

CUES

-Chest up
- Shoulder Blades Pinned
-Knees Push Out
-Weight in Heels

Air Squat

Benchmark Test

GOAL 
Build a defined, started upper chest and shoulder to look stronger, more defined with confident posture 

DETAILS
1. Lock in dumbbells overhead on an incline bench. 
2. Be sure to keep full control of the dumbbells at all times. Then breathe out and push the dumbbells up with your chest.
3. Lock your arms at the top, hold for a second, and then start slowly lowering the weight. Tip Ideally, lowering the weights should take about twice as long as raising them.
4. Repeat the movement for the prescribed amount of repetitions.
5. When you are done, place the dumbbells back on your thighs and then on the floor. This is the safest manner to release the dumbbells.

CUES
- Proud Chest 
- Squeeze from Chest

Incline Dumbbell Bench Press

GOAL
Tricep incinerator and front delt crusher 

DETAILS
1. Start sitting upright on a bench. Dumbbell on each knee with a 90 degree elbow.
2. Use your knee to hike the weights up to your chest height as you lay back on the bench. 
3. Immediately press out of the first rep, that may be the trickiest part.
4. Elbows are close to yourbody and you got that right triangle in yo elbow. 
5. Control the weight as it descends. Lower elbows to parallel or just below for happy shoulders and strength building.
6. As you're pressing up, squeeze the tricep.  
7. Wrist is directly over elbow. And wrist is neutral. 

CUES
- Heels Grounded
- Elbows Just to Parallel
- Shoulder Blades Back and Down
- Wrists Neutral
- Proud Chest

Close Grip Dumbbell Bench

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
Isolate the front deltoid and build those babies to have density to create a rounded, sculpted look 

DETAILS

1. Start with the dumbbells at the hip and raise to eye level. 
2. Keep shoulder blades retracted with a proud chest. 
3. Slow and controlled. Really think about flexing the shoulder and not overpowering with the pec or trap. #Contract

Pro-Tip: I recommend doing single arm raises in an alternating fashion. 

CUES
- Proud Chest
- Don't Shrug Up
- Breathe
- Grunt

Alternating Underhand Dumbbell Front Raise

Shoulder Superset

Push to failure each set aiming for 10-15 reps each set.

GOAL
Tricep sculptor  

DETAILS
1. Stand upright. Hips slightly back, proud chest. 
2. Push elbows forward.  Squeeze the rope down and extend the wrists away from each other. 
3. Keep resistance out of chest by reaching the elbows forward. 

CUES
- Squeeze from Tricep
- Proud Chest
- Hips Back

Rope Pushdown

GOAL
Build ab strength relative to your body weight 

1. Start in supine position.
2. Arms extend overhead.
3. Legs extend and press together.
4. Eliminate space below lumbar spine by contracting the abdominals. 
5. Rock in this position minimizing movement at the hip and shoulder.

CUES
- Point Toes
- Hollow Rock 
- Crunch Belly Button into Spine

Hollow Rock

Superset

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 Shoulders & Triceps

Just started surfer 2.0 and loving it already. So, so good

Adeela

W1/D1 Legs 🦵🏼

2 arm days back to back is a killerrrrrr!! I'd like to see the supersets use the same equipment, because my gym is always busy and hard to bounce around from spot to spot without losing the machine/space

Not a good day to leave my water bottle ! 🥴 A Burpee to Plank ration with no rest in between is crazy ! 😫😭 Good ass work ! 🔥💪🏾

Kysha

W1/D3 Back & Bis

Talisa Walter

This first week of the surfer program has been everything I needed for a new challenge! I'm so motivated to keep going 💪

Chloe

W1/D4 Booty & Abs

Great one but because my gym doesn’t have a sissy squat machine find it difficult to find alternatives, so would love if that could be included which alts would be good for it

W2/D1 Legs 🦵🏼

Always a great workout! Love love your program

Angelika

W2/D2 Shoulders & Tris

That’s sprint was an awesome finisher to a very good workout.

Amanda

W2/D3 Back & Bis

Feeling the burn in my ass and abs! I mos def felt challenged!

Rachel Flores

2 wks off is crazyyyy ! 🥴 Back at it nonetheless ! 💪🏾😤 Let’s Goooo !

W2/D4 Booty & Abs

Dominique

Odineth

W3/D1 Legs 🦵🏼

Would be nice to get some tips what I van do instead of heavy bag, since in a lot of gym we dont have that. I did sky machine today, but I’m curious what is your advice.

Fanny

Georgia

Fell off for a bit but finally got back to it a d this was the best way to start it off! Shoulders bi tri back all of it on 🔥🔥

W1/D2 Shoulders & Triceps

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