Name: Playbook - Morgan Olson - W1/D3 Legendary Push | Bench
Uploaded: 2023-06-09T21:05:10.500Z
Duration: 75 min
Description: W1/D3 Legendary Push | Bench

timeforGAINS

Ayla

Makala

elisa

Jess

Nicole

Mena

AMANDA

Momo said let’s sprint! We sprint! I died😂

Louis

Sarah

Naomi

My arms are Wackelpudding (jello in German).

New PR’s on the bench and the pull-overs! Yassss 💪

I could barely get my locker open after that workout. Let alone, my sweatshirt back on 😅. They gym was closing on me so I took my sprints outside to a hill. Totally brutal. 🔥

Patricia Sessa

Hit new PRs on bench today!! 15# increase in 2 weeks! The process works 💪🏼

Mads

Chloe

Maite

I freaking loved this work out💪❤️‍🔥

Keep getting asked if I’m in the military or a cop 🤔 I’ll take it 😜 💪

Had to stop earlier then I wanted because I work out before work but so far that killed my upper body

Deanna

Nikki

Nasha

Jodi

Char

Sultan

So good! I loved the superset at the end, the pump was insane!

Sierra

Margo

The sprints are my personal hell. #cardioishardio

Julius

Forever grateful for sprints! 🥴💪🏾🔥🔥

Kysha

Jesyka

Alexandra

Solid push day. Love the difference between this and the fighter. They work great together.

Kate

I still have lifting restrictions because of shoulder surgery so I had to make some modifications but it was great!!!

Briana Henning

Chelsea

Well ok then 😉 Gettin at the Legend, feels good!

Shawna Black

Awesome...sore upper for the wkend. What I ordered😛💪

Joyce

Jennifer

Awesome workout, the 30-sec rests at the end really got me!

Angel

Couldn’t get a bench because the gym bros so improvised on the iso

Hannah

Ki’Anna

Incline sprints at the end are just wrong 😂 I don’t have much experience with barbell work so I mostly worked on getting my firm right with those. Threw in a couple  extra dumbbell moves to keep the overall workout strong 😁

Sharon Braddock

Bench press-work up to a 3rm
Pause bench press 4 x 10
Deficit weighted push ups  3 x 8 
Db skull crushers  3 x 12
Db pull over  3x 8 

Plate raises  3 x 15
Face pulls  3 x 15

SPRINTS  5 x 30 sec run - 30 sec. rest 
8 INCLINE
6-7 SPEED

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 (work up to 3 rep max)

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 on ground or bench.
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, pause 1 sec & drive up to finish the rep.
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.

Pause Bench Press

GOAL
Overload the chest with an extra stretch and weight 

DETAILS
1. Place hands on a couple of weight plates.
2. Add a weight plate to your back or do bodyweight.
3. Begin in the bottom of you push up.
4. Tighten up your body, squeeze your butt and crunch your abs.
5. Press up in one motion. 
6. Exhale and return to the ground to rest your chest. Repeat. 
 Note: If this is too difficult, do bodyweight worm push ups on the deficit.

CUES
- Squeeze Butt
- Strong Press
- Exhale 
- Externally Rotate  
- Neck in Line with Spine

Deficit Weighted Push Up

GOAL
Load your elbow and triceps to increase your lockout strength #ElbowStrength

DETAILS

1. Lay flat on a bench, with a dumbbell in each hand.
2. Keep your palms facing each other and bend at the elbows so the dumbbells go toward your head, keeping your hands far enough apart that the dumbbells go to your ears.
3. Wrists are neutral and not getting broken by the weight.
4. You can either finish the rep fully or keep the elbow slightly bent and cycle back into the next rep. They both have their benefit. 

Note: you can do this on the floor if you don’t have a bench. 

CUES
- Elbows by Chin
- DB Comes to Forehead
- Wrists Neutral
- Be a Badass Cuz Most Guys Don't Even Do These

Dumbbell Skull Crushers

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

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

DETAILS
1. Cable 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

Face Pulls

GOAL
Isolate the front deltoid and build those babies to have density to create a rounded, sculpted look 

DETAILS

1. Start with the dumbbells at the hip and raise to eye level. 
2. Keep shoulder blades retracted with a proud chest. 
3. Slow and controlled. Really think about flexing the shoulder and not overpowering with the pec or trap. #Contract

CUES
- Proud Chest
- Don't Shrug Up
- Breathe
- Grunt

Dumbbell Front Raises

Superset

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 (aim for 8 incline, 6-7 Speed)

W1/D3 Legendary Push | Bench

Feels great to be back! 🔥❤️‍🔥

Holy hell….killer work out after having a week off…

W1/D1 Legs | Rack Pull

Katherine

W1/D2 Legendary Pull 🔥

Talena

1st week of 3er round of the legend 💪🥵🔥

Who knew taking a week off would have me this sore….

W1/D4 Full Body Demolition 🤺

Thank you for not absolutely demolishing my legs with this one

Gabriel

W2/D1 Legs | Back Squat

Not sure what it is but this program has me dead!

W2/D2 Epic Pull Day 🥊

I am braking PR 💪😅 second round on the legend 🔥🔥🔥

Very nice chest pump! Easily one of the best bang for your time workouts.

W2/D3 Push | Bench 🔥

Korra

Definitely getting stronger! 45 pounds weighted planks woof woof 🥵🔥

W2/D4 Full Body Burn 🔥

This one always fools me. I look at it, and I’m like “that’s it?”  And then I get my ass kicked 😂

That was a good workout even though I felt a little off. I feel a little bit better🔥🥹

W3/D1 Legs | Deadlift

W3/D2 Epic Pull Day 💪🏼

Hit a big PR today! Let’s go! These work outs keep my ass sore everyday!

Those face pulls were evil after a gnarly pull day yesterday 😣

W3/D3 Big Bench Day 🦾

🥵🥵🥵🥵🥵woof woof !!!!! Arg!!!💪💪💪💪💪

W3/D4 Gnarly Abs & Arms

Katie

That air dyne 🥵 legs are shaking 🫨 🔥

Was a killer on a hot day with the AC not working 💯 but I killed it and feel awesome! Legs 🦵 be growing!!

W4/D1 Squat Dom Legs

Short and effective. I wound up adding straight arm pull downs, cable crossovers, and close grip pull downs. And now I’m dead.

August

W4/D2 Pull Volume

Felt good after taking a week off. Still feeling strong 💪

Feeling really good after that one!  Loved it!

W4/D3 Push Pump

Those side planks woof woof … freaking love those💪😅🔥

Those side lying push ups are something else lol

Damn! It’s always a great workout after couple days off!☺️💪🏻💪🏻🔥

W4/D4 Bulletproof Full Body 🦾

Damn that was good! 🔥🔥💪🏻💪🏻

Killer glutes/hammies workout. I’ll be crying tomorrow, don’t worry 😉

10min jump rope finisher?! Bahahaha, sick.

Deb Livingston

W5/D1 Leg of Steel

The pats are on fire, had to change up a few exercises due to machine availability, but it felt great!

That ending. Seemingly easy but it kicks your booty.

W5/D2 Bulletproof Back 🔥

Great workout. Truly can’t believe the difference between week one to now.

W5/D3 Push | Bench

Great way end this!!! I loved every single workout! 🔥💪🏻

Loooove the Legend! I achieved something higher than a regular pump today, my arms literally felt like they exploded 🥰

W1/D3 Legendary Push | Bench

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