Name: Playbook - Morgan Olson - W1/D2 Upper Body ❤️🔥
Uploaded: 2024-01-21T02:10:11.148Z
Duration: 60 min
Description: W1/D2 Upper Body ❤️🔥

Devon

Kristin

Struggled! But I did it! Day two in the books, baby!!

Allison

Mads

So good! My upper body feels like jelly 💪🏽💪🏽💪🏽

Adeela

Becky Cole

Brandi

Can you help me understand why I end up with stiff neck whenever I do pull-ups/ TRx pulls ?

Conny

Didn’t have a boxing bag in my gym so did sprints instead:)

Ebony

MARIANA

Brittany

Starting to understand some machines/apparatus I’d never really used/seen before 😂 all in a day’s learning!

Freya

Feeling pumped!!!! The ropes...oh goddesses why

Alex

Karem

Alia

Teresa

yangBAE

Dani

Awesome!  Love the ropes and bag work at the end.

Avery

Ellie

Ingrid

It’s been so good! I am improvising the exercises for which I don’t have equipment.  I am still building my endurance for the full set of reps.

Cristina

Great, would be cool to have a substitute for gyms without punching bags. ☺️ But otherwise, great.

Fully involved upper body. Always love ensign with boxing!!

Madeline

Legs still feel like noodles from yesterday. Completed this one and gave the cable crunch another shot…not my favorite and gonna keep working on it!!!

Chrissy

I love having a heavy bag at home 🖤🩶🖤💪

Christi

marybeth

Brenda

Christina

Kysha

Shawna

Dina

Kate

Alaa Shahbaz

Amaaaazinh😍❤️‍🔥❤️‍🔥 i can feel the buuuuurn💥💥🔥🔥🔥

Amal

I loooved it! It sure took me more than 60 minutes, but am very very proud for finishing it. The boxing ending 🥵🥵🥵🥵🥵

Abby

Kemper

GOAL
You're only as good as your weakest arm. Unilateral pressing to develop strong pecs, shoulders, and triceps 

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 45 degrees angle your body 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 chest.  
7. Wrist is directly over elbow. And wrist is neutral. 

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

Dumbbell Bench Press (w/ legs in glute bridge)

GOAL
Thicken that back and improve that posture

DETAILS
1. Holding a TRX strap in each hand, lean back and maintain tension through the strap.
2. Squeeze your butt and begin the movement by squeezing your shoulder blades back.
3. Pull your body toward the handles, bending at the shoulder and elbow until your elbows are bent at 90 degrees and your upper arm is aligned with your ribs.
4. Slowly lower your body back down while keeping your feet in place the entire time.

CUES
- Proud Chest
- Right Triangle
- Initiate From Shoulder Blades

TRX Row

Superset 🔥

DETAILS
1. Retract your shoulder blades down into the bench and back towards your hips. Barbell can be used for leverage to get into this position. Think of trying to get your shoulders and hips to touch each other.
2. Legs are in a squat stance with your heels firmly planted on the ground. Squeeze the ass a little.
3. Grab the bar with the desired width and wrists neutral. 
4. Big breath and unrack the barbell.
5. Bring the barbell over your nips. 
6. Externally rotate and try to break the bar with your hands to activate your lats.
7. Lower the bar to below your sports bra. This is a very important position you have to nail.
8. Bar is BELOW your sports bra, and your elbows are tightly screwed in at a 45 degree angle.
9. With the bar touching your chest, drive up to finish the rep. Pause is optional.
10. Drive straight up or slightly back towards the rack, whichever feels stronger and more natural. 
11. Finish the rep with straight arms, with shoulder blades still retracted.

Barbell Bench Press (last set drop set 8+8)

GOAL 
Upper back demolition without any lower back stress

DETAILS
1. On the edge of a bench or couch, have dumbbells in each hand.
2. Scoot to the edge of the seat, lower chest towards knees, let weight rest underneath knees.
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

Seated Bent Over Rows (last set drop set 10+8)

Superset II 🔥

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 (last set drop set 8+8)

GOAL
Scapular depression aka lat work for a wider back and narrow waist 

DETAILS
1. Place a dumbbell standing up on a flat bench.
2. Lie perpendicular to the bench (torso across it as in forming a cross) with only your shoulders lying on the surface.
3. Grasp the dumbbell with both hands and hold it straight over your chest at arms length. Both palms should be pressing against the underside one of the sides of the dumbbell. This will be your starting position, make sure the weight is secure.
4. While keeping your arms straight, lower the weight slowly in an arc behind your head while breathing in until you feel a stretch on the armpit.
5. At that point, bring the dumbbell back to the starting position by depressing your shoulder blades, using the arc through which the weight was lowered and exhale as you perform this movement.
6. Hold the weight on the initial position for a second and repeat the movement. 

CUES
- Initiate with Scapula 
- Squeeze Your Butt
- Slightly Bend Elbows

Dumbbell Pull Overs (last set drop set 8+ 8)

Superset III 🔥

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
We’re thickening the density of your abdominal wall for a proper 6-pack. My favorite exercise for abs, ever. 

DETAILS
1. Use a close grip attachment and pick a challenging weight. 
2. Get on your hands and knees and walk back about 6 feet from the machine. 
3. Squeeze your elbows around your head. 
4. Hover over the space ahead of you. 
5. Begin by crunching the belly button into the spine. 
6. Find your balance and isolate the ab crunch. 
7. Avoid pushing the hips back towards your feet as you crunch. 

CUES 
- Hollow Rock
- Hover

Cable Crunch

Superset IV 🔥

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 Upper Body ❤️‍🔥

Slow tempo is the real thing 🤤🥲🥵

Just getting back into the gym...feeling good!

W1/D1 Surfer Legs 🌊

That ending killed me🫱🏼‍🫲🏾😭

Kiersten Dupree

KILLER ❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥

I personally couldn't do the burpees with my bad knee but that's a me thing... other than that great

W1/D3 Full Body Gains 🏄🏼‍♀️

I wish there were alternate exercise suggestions for at home workouts so I don’t have all of the equipment

Zephira

W1/D4 Butt Stuff 🍑

This program is great. Makes me look forward to working out every day.

Kaitlin

Holy sh*t my lower body is on fire 🔥🔥🔥

W2/D1 Leg Day 😈

Vanessa

W2/D2 Upper Body 🖤

Love this! Is there a good alternative to battle ropes?

Good workout, just felt more upper body than full body. Wished there was more core/lower body

Safy

W2/D3 Full Bod Surfer 👙

I've never been someone who liked exercising. I recently gained a bunch of weight due to medical issues and it was making my health worse. I decided to try Momo's Surfer Program to get back into shape, and while.its definitely hard I actually am enjoying myself. I kinda look forward to working out now?! Crazy. I'm on week 2 and already feeling so much stronger.

Jess

Emma

What’s the warm up  and after stretch to this workout!

W2/D4 Bootylicious

Great lower body day! Legs and abs are feeling it already

I died. Had to take a break last week and it feels like I didn't workout for a year 🫠

W3/D1 Legendary Legs 🦿

Almost 1 year later im back to this workout. I didn't really track how much I used to lift, but I am sure im stronger now!!

Rachel Flores

W3/D2 Upper Body Gains 💪🏼

Today began as a great day after yesterday was such a shitshow. Thanks MoMo for helping me find balance

W3/D3 Full Bodyodyodyody ❤️‍🔥

It was a great way back into the gym. These weeks are hectic, taking it one day at a time

Jennifer

W3/D4 Booty Day Babes

I skipped cardio because im running late, but I know my legs will be DEAD by tomorrow

W4/D1 Leg Day 🍗

Love. Simple (not easy) and great to put some weight on!

My core feels SOLID after thus sweaty session 😌

W4/D2 Surfer Gains 🖤

One of my favorites so far 🔥 biceps about to explode!

W4/D3 We’re Hittin Everything Today 💪🏼

Great! Didn’t have time to do the last two but I’m feeling like jello already !

Holy sh** favorite so far. It hurts so much yet it feels so good!

W4/D4 More Booty 🍑

Awkward but good hahaha got me out of my comfort zone 🔥

this was a killer… don’t mistake the kettlebells for being less work 😭😭😭

Finn

Love the kettlebell work and this was my first time doing weighted planks! Thank you for the encouragement!! 🖤

W5/D1 Surfer Legs 🏄🏼‍♀️

High energy here 🔥 that last circuit is a killer

W5/D2 Surfer Energy ⚡️

Great workout! Absolutely loved this one.

the finale is the finale for a reason 🫣

W5/D3 Full Body Surfer 💀

Loved this workout. Killed my butt and it feels great

Had the last 4 days off! Feeling that booty buuuurn!

Kris

W5/D4 Did someone say… booty?

Amelia

W6/D1 Legs on Legs 🦿

Alexandra

W6/D2 Upper Body Toner ❤️‍🔥

Goood! Had to modify a bit because I did not have access to equipment

Kathleen

W6/D3 Upper Body Vibez 🫶🏼

That was a killer way to end a kickass 6 weeks! 🔥 😘🖤

Weww shit ! 🥵🥴 Finished Strong ! What’s Next !? 😏

Gawddamn. That was a killer workout. 🔥

W1/D2 Upper Body ❤️‍🔥

Community

More workouts from Morgan Olson