Name: Playbook - Morgan Olson - W1/D3 Cardio Baby [or Hike] 🌴
Uploaded: 2024-06-17T22:51:16.246Z
Duration: 45 min
Description: W1/D3 Cardio Baby [or Hike] 🌴

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

Kiara “Spidah”

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! 🙏🏻

Remy

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

Okay this is a fun one. Get used to more cardio to burn more calories, get to a more comfortable weight + feel in your body.

5 min of each exercise with 1 min rest in between exercise. 

RPE: 6 meaning you’re at a 6/10 effort. Aiming to keep heart rate below 150 bpm.

Feel free to swap this for an incline hike.

GOAL
Death. Jk…power, fat burning cardio + you may or may not see the light #Ouch

DETAILS
1. Grab the handles of the ski erg and set resistance dial between 7-10. 
2. Start your stokes by using your hips and legs to drive the power. 
3. First position squat position, get on toes, tall reach.  
4. Second, drive down into a squat with a follow from your arms. 
5. Focus on using the hips. 
6. Drive up, throw your hips back and down and follow with arms. 

Swap for row erg, air dyne or sprints if your gym doesn’t have this. 

CUES
- Breathe
- Strong Core
- Tip Toes 
- Leg Drive

Ski Erg

GOAL
Cardio with retraction and leg drive. Welp, meet the Erg. 

DETAILS
1. Adjust the footpads to your foot size and adjust the damper depending on distance/desired resistance. The higher the number, the higher the resistance, thus the more meters rowed in a stroke.
2. Starting position, aka the catch has arms straight, upper body is leaning forward with shoulders in front of hips, shins are vertical and heels are raised as needed.
3. The drive - start by pressing with your legs. Once your shoulder pass your hips, arm row can finally be added.
4. The finish - Once knees are extended, upper body is leaning back slightly, and then you pull with your arms. 
5. Shoulders remain low and relaxed.
6. Extend your arms fully BEFORE leaning forward at the hips and breaking at the knees.
Pro-Tip: Timing is everything. Don't pull with the arms early on the drive. 

CUES
- Drive with Legs
- Back Neutral
- Extend Legs
- Pull to Belly Button
- Release Arms

Row Ergometer

GOAL
Calorie burner
 
DETAILS 
1. Push and pull with your shoulder blades. 
2. Brace your abs and push max effort.

CUES
- Welcome Death

Air Dyne

You want to load your hip, not execute with momentum - maximal control on this one

DETAILS
1. Set a box to the proper height. When you step your foot on the box, your hips are just below your knee. Setting it too high creates hip shifting and pushing off with the back leg. Don't do that. 
2. Place your foot on the box, push knee slightly out, and keep it over ankle. 
3. Begin movement by centering your chest over your knee (balances your center of gravity). 
4. As you drive up through your heel, raise your chest and extend the knee. DO NOT push off with your back leg. 
5. Stand tall and return slow and controlled by leaning the chest forward to counterbalance your weight. Chest over knee = ultimate hip loading = booty gains. 
6. On the return, drag your back foot against the box for stability. 

CUES

- Hip Loading
- Drive Through the Heels
- Knee Over Ankle 
- Knee Pushes Out
- Relax the Back Leg

Step Ups

Goal
Leg drive, power & cardio

Details
1. Add weight plates to a sled. 
2. Begin by digging the feet, keeping the hips in line with shoulders. 
3. Exhale and dig. 
4. Push. 

Cues
- Hips Down
- Core Tight

Substitute: for the plate push or 7 jumping squats and 5 burpees.

Sled push

W1/D3 Cardio Baby [or Hike] 🌴

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

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!

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

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

Emily

The Right Direction

Such a fun yet challenging full body workout : )

Kristen

Great foundation to start with! I’m using the foundation to build up a routine before I get back into the fighter program.

Xuan

W1/D1 Time to Werk 😈

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.

Nadirah

W1/D2 Power Pump

Man this whooped my ass but it was great. Now I have to hike. I am not a cardio person because of my knees but I will gladly do a little of each. I try to walk/run each time I work out. Whether I’m lifting weights or doing HITT. Sunday I did HITT for 25 mins. Monday I rested just for a mental break

Kelly

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

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/D3 Cardio Baby [or Hike] 🌴

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