Name: Playbook - Morgan Olson - W1/D3 Chest, Back & Abs
Uploaded: 2024-01-21T02:10:11.444Z
Duration: 45 min
Description: W1/D3 Chest, Back & Abs

Worm pushups are killer 🙇‍♀️❤‍🔥

Grace

i died at the worm pushups my lil arms were like a worm and spaghetti by this time

I had to modify for equipment and wrist and lower back needs but pretty happy to could get through it.

Camille

Damn! To Failure is always so extra, love it!

Alex

Jonathan

Tough!!!! My triceps were screaming on the worm push ups and shoulder taps❤️

Bett

Betina

It was great…Thank you! So far helping me stay focused which I think I needed 🤓💪🏼

Taryn

After driving for 6 hours today no part of me wanted to, but there’s no way I’m skipping a day.. that’s the easiest way for me to fall off track.. “I’ll do it tomorrow..” no more tomorrows just todays! Cut the reps in half & still love/hate life! Thanks for making me move!

Dusty

It's another beautiful day. Thanks to coach MOMO for everything.

bobo

Sanija Dzirvinska

Those v crunches are killer. Have to work up to those

Isabella

I was a little slow on today’s workout but I managed to make it through. 🤙🏻

Haeley

Jeez these work ours are helping me figure out all my weakness points! Loving it so far!

Jess

Mak Presgrave

Sophia

Tobias powell

Jessica

Could not finish, had to tap out I am going to try give this a go tomorrow again. My wrists are super weak I guess

Worm push ups kicked my butt! Great workout! Thank you!

Kristina

Just a couple questions! Is there a warm up/ cool down process that you have? Also, what’s the fall back plan if you are physically incapable of doing one of the workouts? There was one on Day 2 where my body was like oh fuck no we can’t do that yet even though I was trying really hard..

Missy

Mariah

Stefani

Wow! That kicked my ass. It’s been a while since I’ve done any type of extended strength training. Thanks for easy-to-follow videos !

Emma

Mandy

Louis

Tiffany Pitek

Excellent. Challenging. Made even better with the Spotify playlists ☺️

Loving the workouts … w1d3 of strong at home was no joke….. by the end I couldn’t hold myself up for shoulder taps….. but that just means I’ll get stronger since my arms are that fatigued right? I was debating on doing the last set later after I rested them…. Those worm push-ups are no joke……loved it though….. it’s kicking my butt …. Figured I’d start with this for a month before starting the fighter program

Ashley Whalin

Natalie

Molly

I’m still dying lol .. I’m super unfit but really pushing through and trying to stay committed 🙌🏽 .. Despite my struggles, I love this course so far and can’t wait for the next session .. think I’ll take the day off tomorrow 😅

Robyn

Fabiana

Elaine

Jamie

I was gassed today and this workout proved it.

Jackie

It was great! What is not clear is how I should warm up and cool down

Karina

Every day I'm surprised by how much I can do. Shoulder taps my dude. Holy crap. I can't believe I can actually do them now.

Maddie

Going to repeat this week until I get the whole workout in.

Michelle

Natasha

Brook

Failed. Wrist strength horrible. Worm push-ups killed them. Struggled through the rest.

Shania

Thanks for kicking my ass today! I needed a good sweat 👊🏼💪🏼

KaiZa

Those V-ups and reverse crunches were tough!

Noelle

Olivia

GOAL
Core and joint stability 

DETAILS
1. Starting on all fours, hands under your shoulders and knees below your hips, engage your core to keep your back flat and over your knees 1-2" off of the ground.
2. Step forward with the opposite hand, and opposite foot while maintaining a tight core and flat back.

CUES
- Flat Back 
- Hips Low 
- Stable

Bear Crawl

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

Superset

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

GOAL
Retract the back side of your body for better posture and muscles

DETAILS
1. Lay on stomach with palms facing down. 
2. Begin by squeezing from your glutes and raising arms up. 
3. Lift arms and legs as high as you can, initiating from spine and glutes. 
4. Lower hand height if you’re shrugging up. 

CUES
- Squeeze from Glutes
- Exhale on Up

Supermans

GOAL
Pull back to strengthen your retraction muscles aka traps, rear delts, erectors

DETAILS
1. Resistance 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

Banded Face Pulls

GOAL
Get the volume of push ups without strict form while taxing the abs and shoulders

1. Lay stomach down on the floor. 
2. Position hands in push up position.
3. Retract shoulder blades and externally rotate.
4. Press up into a plank position by pressing the upper body up first, then following with the lower body.
5. Finish in a perfect plank position by squeezing your butt, feet together and crunching the abs.
6. Slowly lower to the starting position. 
7. Repeat as needed. It’s a bit of a ‘worm’ movement.
 CUES
- Proud Chest
- Right Triangle 
- Exhale on the Press

Worm Push Ups

GOAL
One of my favorite lower ab exercises - use that mind muscle connection to tuck your pelvis and contract the lower abs

1. Lie down on the floor with your legs fully extended and arms to the side of your torso with the palms on the floor. Your arms should be stationary for the entire exercise.
2. Move your legs up so that your thighs are perpendicular to the floor and feet are together and parallel to the floor. This is the starting position.
3. While inhaling, move your legs towards the torso as you roll your pelvis backwards and you raise your hips off the floor. 
4. Hold the contraction for a second and move your legs back to the starting position while exhaling.

CUES
- Crunch Abs into Belly Button 
- Knees Up to Ceiling

Reverse Crunch

GOAL
Protect that rotator cuff and test your core strength #AbLife

DETAILS
1. Start in a high plank with your feet slightly wider than hip width apart.
2. Keep your lower back stable as you raise one hand to tap the opposite shoulder.
3. Minimize rocking for ultimate ab work and keep your shoulder blades rounded forward for more rotator cuff gains.
4. Repeat on the opposite side.

CUES
- Protract Shoulders
- Squeeze Butt
- Crunch Abs into Spine

Shoulder Taps

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