Name: Playbook - Morgan Olson - W1/D2 Squats on Squats on Squats 😈
Uploaded: 2024-01-21T02:10:11.250Z
Duration: 60 min
Description: W1/D2 Squats on Squats on Squats 😈

3rd time thru the model program, sweaty and feeling accomplished af

Aria

Justice Berry

Feeling more confident about modifying to make it easier on my knee and ankle. Also just more challenging since I am so out of shape.  I liked this workout a lot!

Nancy

Kat Rosario

Two days in a row. I know this is the good one

MARIANA

Literally about to throw up! This one was a beast!

Andréia

Some exercises are very hard to the knees. It would be great to have replacement options for those

Cristina

Quen

Kelly

Kris

I've done a few model workouts now and love them

Cecily

Carr

This workout pushed me beyond my limits. Amazing!!

Gabriella

Woah. I felt like I was going to die but I didn't!! This was fun and a great way to begin the day. 
Im excited to find out how I will wake up tomorrow

Abby

Brenda

Safeena

Well that got me sweaty as heck. Also that 5 mins banded walk to kick off?! 🫠

Alex

Loved TRX set- hit range of motion usually can’t!

Christine

This one was brutal, but it felt so good 🔥🔥

McKenzie

Rachel

Nasha

taya

Caroline

Betina

Shawna Black

yangBAE

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

ON TOES, KNEES PUSH OUT, CHEST UP, FEET FORWARD (RPE 6)

Lateral Band Walk

- GOBLET SQUAT TO BOX 3x15,12,12
HIPS BACK, WEIGHT ON HEELS, SQUEEZE BUTT AT TOP (RPE 6)

- TRX JUMPING SQUATS 3x12
SIT HIPS BACK, KNEES PUSH OUT, AND SOFT LANDING (RPE 9)

- BENCH DIPS 3x12-15 SLOW TEMPO
SQUEEZE SHOULDER BLADES BACK, PROUD CHEST, AND SLOW TEMPO (RPE 8)

GOAL
Leg and ab killer but add a box for better positioning
 1. Hold a dumbbell or kettlebell at chest height. 
2. Set a box height where when you sit, your knees are in line with your hips. 
3. Stand tall, shoulders retracted and contract your abdominals.
4. Sit your hips back to a box. 
5. Pause for a second on box, keep abs tight and relax legs. 
6. Drive up and squeeze at top. 

CUES
- Flat Back 
- Reach Hips Back
- Brace Abs

Goblet Squat to Box

GOAL
Cardio life, aim for a soft landing with assistance to help keep chest up + sit hips back 

DETAILS
1. Grab the TRX handles and begin in a squat position. 
2. Find a distance from the straps to feel challenging, yet helps keep your chest upright and sit your hips back. 
3. Arms are relaxed slightly, more bent on the up, and straighter on the squat down. 
4. Accelerate out of the bottom right of the squat and jump. 
5. Extend knees fully. Squeeze your butt. 
6. Land softly. 
7. Repeat. 

CUES
- Hips Back
- Chest Tall
- Soft Landing
- Exhale on Jump

TRX Jumping Squats

Load the triceps and work shoulder blade protraction with minimal equipment 

1. With a bench or couch behind you, have hands at shoulder width, with finger tips away from your body.
2. The legs will be extended forward on top of the other bench. 
3. Slowly lower your body into the right triangle with shoulder blades retracted. 
4. Using your triceps to bring your torso up again. 
5. Create space between your shoulders and ears at the top of the movement. 
6. Repeat. 

CUES
- Right Triangle 
- Squeeze Triceps
- Proud Chest

Bench Dips

Triset

- DB CURTSY LUNGES 3x15 each side 
KEEP HIPS FACING FOWARD, STEP BACK, PUSH KNEE OUT, AND SIT HIPS BACK (RPE 8)

- HANGING KNEE RAISES (or from dip bar) 3x12-15
DRAW IN BELLY BUTTON, CRUNCH ABS, & EXHALES EACH REP (RPE 7)

GOAL
Get an apple ass, lunge correctly, strengthen the hips, & correct imbalances #HighKeyBenefits

DETAILS
1. Stand with feet shoulder width apart. Chest up, shoulders back. 
2. Shift your weight to your stationary leg and reach behind with the other leg to take a wide, lateral step.
3. Look like the cute cowgirl you are and keep those hips straight forward as you descend into your lunge. 
3. Front knee pushes out like the squat, pressure is in the heels, stretch is in glute medius, aka side butt.
4. Drive out of the position through your heels. 
5. Repeat until desired reps. Then switch legs.

CUES
- Don't Look Like a Drunk Cowgirl
- Slow and Controlled 
- Drive from Heels
- Knee Pushes Out

Dumbbell Curtsy Lunge

GOAL
Strengthen the lower abs for supreme injury prevention, lifting strength and pelvic control #PelvicStrong

DETAILS
1. Don't let yourself swing around. Slow and controlled is the name of the game.
2. Jump up and hold onto to a bar. Retract your shoulders and externally rotate that shit. 
3. Stack your body in a perfectly straight line, abs crunched. 
4. Begin the rep by crunching the abs and bending the knees.
5. Actively crunch your abs while keeping your hips under your shoulders, don't let the hips tuck back behind your body. 
6. On the descent, control the negative and pray to the ab Gods to power you through at least 10 reps. 

CUES
- Feet Together
- Control Descent
- Exhale on Crunch
- Hips In Line With Body
- Crunch Belly Button In

Hanging Bent Knee Raise

Superset

GOAL
Isolate that donk - you’ll wanna swing from your lower back + hips but don’t do that. 

DETAILS 
1. Hinge over with ankle wrap on one leg. 
2. Get your core tight and focus on moving the weight by squeezing your glutes. 
3. Relax at bottom with a slightly bent knee. 
4. Squeeze to lift. 
5. Keep back flat and don’t overextend from your ribs/lower back. 
6. Think of a perfect plank position for your trunk. 
7. Squeeze to the end of your glute range, don’t going higher than needed from the lower back. 
8. Lower slowly and repeat. 

CUES
- Plank for Trunk
- Squeeze from Glutes
- Keep Pelvis Neutral

3x15+15 pulses on last rep each side
INITIATE BY SQUEEZING BUTT & DON’T ARCH FROM BACK (RPE 8)

Cable Kickback

- BANDED SQUATS 2x45sec
SLOW TEMPO. HIPS BACK, SPREAD KNEES OUT VERY HARD, WEIGHT ON HEELS, SQUEEZE BUTT AT TOP (RPE 7)

- BATTLE ROPES 2x30sec
SHOULDERS RETRACTED & CORE BRACED (RPE 10)

- JUMPING SQUATS 2x15
SIT HIP BACK, LAND SOFTLY (RPE 9)

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

Banded Air Squat

GOAL
Learning to maintain intensity over time helps increase lactic acid threshold in your upper body. Death, stability + shoulder work all in one

DETAILS
1. Feet hip-width apart, toes pointing forward and knees slightly bent
2. Grip the ropes with palms facing the floor 
3. Bring one arm up and the opposite arm down back and forth creating continuous waves with the ropes
4. Keep core tight (expand like you’re about to shiiiit) 

CUES
- Relax 
- Breathe 
- Brace

Battle ropes - alt. arm waves

GOAL
Cardio life, aim for a soft landing. Swap for 1 regular squats with 5 high knees jumping is too much impact per rep. 

DETAILS
1. In squat position, squat with driving the knees out. 
2. Accelerate out of the bottom right of the squat and jump. 
3. Extend knees fully. Squeeze your butt. 
4. Land softly. 
5. Repeat. 

CUES
- Tall Jump
- Soft Landing
- Exhale on Jump

Jumping Squats

W1/D2 Squats on Squats on Squats 😈

Deadly!!
I loved it.
This time ill make it on the ammount of weeks it's planner to happen

PatyAndrea

W1/D1 Full Body Burner 🔥

Always great workouts! 
I do have to switch up some exercises, as I am in my home gym and don’t have all the equipment - are there routines that don’t require as many gym pieces?

Steph

Great workout to end the first week! I can’t wait to see what next week has in store 💪🏻

W1/D3 V-Line Werk 🥵

Did complete due to time constraints but the 3/4ths I did kicked my butt!

Courtney Schrade

Another great one! That finisher was killer 😂

W2/D1 Jump bb, Jump 🔥

This one kicked my ass and I loved it. Incline jog to sprints?! Brutal but so good ...

Great workout! Had to skip the incline runs due to past knee injury, but still a killer 🤙🏻

Alexandra

W2/D2 High Octane ⛽️

First workout I was able to complete in less than an hour 🙌🏾

I am loving these program workouts 🩷🥵🔥💪🏽

W2/D3 Total Body Torcher 🧨

The gym doesn’t have air dyne so I did rowing machine instead, that last superset is killer and I loved it, dayum 🔥🔥🔥🔥

Such a humbling workout! Especially the ab rollout.. might seem easy… 🙂‍↔️🫠🤥

Myriam

W3/D1 Full Force 💣

W3/D2 Heart Racer ❤️‍🔥

Viciously annihilated by this workout today

W3/D3 The Inferno 😮‍💨

One of the biggest sweats of my life, 650 calories burnt

Keshia

W4/D1 Air Dyne.. don’t hate me 😅

Holy shit I did it 🙌🏻 Took this one outside again- hill sprints 🍃

W4/D2 Burpee Overload 👀

W4/D3 Booty Burn 💥

Izzy  Rivera

So good! Took it outside again ☀️💪🏻

W5/D1 Core Crusher 🥵

I love the variety in these workouts!  Always something different. And, if a move doesn’t work for me or something’s occupied at the gym I’ve learned a bunch of alternatives!

W1/D2 Squats on Squats on Squats 😈

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