Name: Playbook - Morgan Olson - W1/D3 Fighter Push 🦾
Uploaded: 2024-01-21T02:10:11.248Z
Duration: 70 min
Description: W1/D3 Fighter Push 🦾

Carmen

Hannah

It was very challenging but all worth it 🦾🔥

Nadia

The sweat… POURING
2nd time doing this program and thrilled with all the new PRs

Emily

I’d take sprints all day over leaning cable lateral raise 🫤🫤

Hailey

Mads

❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥

Ayla

getting to the 💰💪🏾! Great Session

chenise

I’m feeling stronger already ✨💪🏼

Abby

Arms were shaking during those leaning cable pulls. Amazing workout as always.

Jessica

Too Gucci. Love finishing off the set with sprints

Diamond

This is my favorite program after all the ones I’ve done. It comes in clutch EVERY DAMN TIME

Julia

Othilie

Jewelyette

Daisy Savage

Kendra H

Jess

Challenging…but I wanna keep going so that it isn’t, or at the very least I see the progress if I keep up the challenge

Wow! That was awesome! 🔥🔥💪🏻💪🏻

Louis

Aneesa

Debbie

Man I'm already sore from day 1 and 2, but day push was fire!

Ryane

I thought I was strong, but I’m now learning what that means. Learning how to lift with the optimum mechanics is a game changer. #momomuscle #fighterprogram

Candace

First workout of the program in the books! Been running a PPL for the first 2 months of my fitness journey and wanted a little more structure/education in my life. Leaving the gym satisfied and smiling today!!

Hayley

Fede

Tank

Nice quality workout out, barbell pullups almost made me fail 😂 but I push through

Brandon

The last combo is a blast. Love how it feels.

Yolanda S

Siiiiick! Love a good pump! Chest and tris are throbbing 😅

Shanell

Nora

Second time around with this program and it’s still deadly

Makala

Ashley

Ivana

First time in a while I feel so effing tired and happy at the same time!

Dorothea

Elmaz

After doing some of the other workout plans, I forgot how legit the Fighter pump is

Gabriel

What the hell was that😂 insane
My shoulders are def feeling it

Crys

Love this program! Already seeing results in the first week!!

Chris

I was dying during the sprints lol but the shoulders were feeling pumped after this one!

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
This is the flour to the cupcake, the butter to the donut, the sole to your Nikes, the string to your Yo-Yo, the milk to your cereal. Best introduction to rowing/learning to squeeze the shit out of your back.

DETAILS
1. Start with on a Smith Machine or TRX cables set at around chest height, lower if you're a lil badass. 
2. Walk your feet in front of the bar while holding onto the bar. Woooo feels like your going to fall back on your ass but since your upper body is rock solid, you gucci. 
3. Initiate by squeezing back with the shoulder blades.
4. Pull just below your sports bra, and keep the right triangle in your elbow. If any of that dish is off, you probably have to lower that bar or walk your feet in. 

CUES

- Squeeze Back With Shoulder Blades
- Chest up
- Flat Back
- Tuck the Ribs
- Don't Sag
- Plank Position

Overhand Inverted Rows (20-30 quick reps)

Get Ready 🔥

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

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 (last set 8+Failure)

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 (10-12)

Vascularity ⛽️

GOAL
Get some shape to your upper body and improve your shoulder function 

DETAILS
1. Knees are slightly bent, hand grip can vary but usually right inside the shoulder is optimal. 
2. With the weight at your hips, begin pulling by leading with your elbows. Get the elbows up towards your ears and the weight will follow.
3. Keep that bar close to your body. 
4. As you pull, you can shrug up to target the traps as well. 
Pro-Tip: I prefer not wrapping my thumb around the bar aka less internal rotation.

CUES
- Shrug Up 
- Squeeze Up
- Knees Slightly Bent
- Chest Up

Barbell Upright Row (12-15)

GOAL
Strong scapular function and upper back

DETAILS
1. Stand erect with a plate in each hand (palms facing your torso), arms extended on the sides.
2. Lift the plates by elevating the shoulders as high as possible while you exhale. Hold the contraction at the top for a second.
3. Slightly bend the elbows back. Lower the plates back to the original position.
4. Repeat for the recommended amount of repetitions.

Note: use dumbbells if you don’t have plates. 

CUES - Squeeze Shoulders up to Ears
- Mind Muscle Connect

Plate Shrug

Boulder Shoulders 🪨

GOAL
Lateral shoulders with better angle 

DETAILS
1. Set up a low cable with handle. 
2. Pick 5-10lbs, lean and grab the pole. 
3. Depress shoulder blades and relax. 
4. Squeeze shoulder to lift handle to shoulder height.
5. Lower slowly. 
6. Repeat. 

CUES
- Proud Chest
- Retract & Depress Shoulder Blades

Leaning Cable Lateral Raise (12-15)

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 8+Failure)

Arm Pump

GOAL
Calorie burner 

DETAILS
1. Either run on a hill, outside or on the treadmill.
2. Work on figure 4 form.
3. 90-degree bend in elbows.
4. Land on the balls of your feet. 
5. Avoid heel striking.

CUES
- Hand Goes from Face Cheek to Butt Cheek
- Pull the Heel to Butt
- Hamstring Curl Not Quad Extension

Sprints (8 incline, 6-8 speed)

W1/D3 Fighter Push 🦾

Just started this all over again and dead again! 🔥🔥

Andrea

Kate

So good. The boxing set at the end was an awesome finisher.

Tonya

W1/D1 Fighter Legs 😈

Katie

Jessie Wang

W1/D2 Back and Bi’s 🔥

I am very humbled by this routine. 🥵🔥

Those cleans can be rough for us big yiddie peeps, but such a good work out. Might be crawling out after those burpees not gonna lie 🤣

W1/D4 Full Body Burner 🥵

Great workout, I am using a home gym so I do look up a lot of alternatives for resistance bands and depending on how I feel it is compared to the actual machine needed I add reps or sets as needed.

Arden

Boyyyyyy I bout damn near died at those sissy squats. You did your big one with this Morgan 😘🤌🏾

Tori

Workouts are great but depend on the gym you attend having a huge amount of kit and equipment. I couldn’t do half of this session unfortunately due to lack of equipment, and the gym I go to is pretty decent. Would be great to have alternative options for each exercise using different equipment. Thanks

Kate Bouchier-Hayes

W2/D1 Glute Builder 😏

Great workout as always. I've been lifting for more than 10 years and Morgan's workouts are always challenging!

Miel

W2/D2 Fighter Flex 💪🏼

My arms are wrecked 🥵 shaking as I leave the gym hahah

Alexis

first day back from being sick for a week . time to build my strength back up!

W2/D3 Bulletproof Chest 🧱

Ain’t no 🤬 way..almost got taken out at those Bulgarian jumps.

W2/D4 Full Bod 🤬

How do I walk out of the gym with my legs wrecked like this? 🥵😂

W3/D1 Shredded Legs 🦵🏼

Have to modify everything due to an injury so just doing as much as I can right now.

W1/D3 Fighter Push 🦾

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