Name: Playbook - Morgan Olson - W1/D3 Thicc Leg Day 🦵🏼
Uploaded: 2024-01-21T02:10:11.244Z
Duration: 70 min
Description: W1/D3 Thicc Leg Day 🦵🏼

McKenzie

Deb Livingston

I was scared of doing legs again and maybe tomorrow ill remember why... for now I am SO happy

MARIANA

Uchenna

April

Nearly fell down the stairs leaving the gym legs were so shaky 😂🫠

Alex

Cassie

OMG my legs were destroyed by the time I got to the V-Ups!! Legs on fire!! 🔥 🔥 🔥

Rebecca

Maite

Katherine

Sherie

Aubz

Marci

Tobias

Those GD Bulgarian split squats. Holy mother!! 🥵 besides those, it was great!

Faith

I'm gonna be sore tomorrow!!! Un buen ejercicio!!

Beck

I’m just glad I managed to walk home after 🔥🔥🔥

Jaden Latiwa

Mari

Shannon

Nikki

Only fell once during the Bulgarian Split Squats, and honestly I’m gonna consider that a win.

August

Okay so… basically you don’t want me to be able to walk or laugh tomorrow? 😉 it hurt but why it feel so good doe?

Shania

Another amazing one🤯 gonna add 15 min of incline walk to burn little more 🔥

I usually hate leg day but this was one was so much fun and I adored how it wasn’t the typical abs exercises at the end

Vanessa

Last round of shoulder taps had my body shaking 😵‍💫 we got thru it though !

Jennifer Ginyard 

Jennifer

Awesome workout! Had to scale some reps due to my current level. Coming back from 4 months of barely working out. This gonna help me get my mojo back!

Melissa

Kallie 

They will call me wobbly legs.. nice leg day!

Ashton

Bulgarian split squats kicked my ass. 🦵🦵🦵🔥🔥🔥

Stephanie

Rosalba

Nasha

Legs. Dead. Haha love the bulgarian split squats but wow I forgot how uncoordinated I'm am with V-sits!

The comments don’t lie, the legs will be shakingg😮‍💨😮‍💨

Izzy

kicked my a** 🥵 those are the best workouts!

Erika

I hurt in places that I had forgotten about. It feels grrreeaattt! Lets go!

Neshia

Allie

May have pulled my inner thigh muscle 😣

Nicole

Louis

Lucy Paley

Claire

Sasha

Get them legs working today. Halfway done the first week after you crush this workout. Celebrate after, make sure you get your protein in today - 30g, 4x a day. Get that protein synthesis to work as hard as you do.

For back squat - remember in the fighter feed we aimed for our 12-15 RM? Try to mimic the same weight. Aim for max reps each set. Try to push it to failure!

GOAL
Increase coordination, flush lymph, strengthen your fast twitch muscle fibers, and increase speed #SoAthletic

DETAILS
1. Feet together.
2. Grab rope with wrists slightly in front of hips.
3. Thumbs face away from the body, shoulders are relaxed, and chin is neutral.
4. Hop low and quickly on your toes will whipping the rope with your wrists. 
5. Let the rope rotate around your body and jump as the wrists slap down.

Pro-Tip: The more relaxed you are, the longer you can keep your natural rhythm.
Pro-Tip II: Drop the rope. Jump low and fast and slap your hands on the front of your thighs. Double tap them to practice double unders. This simulates the timing and coronation needed to jump rope. After warming up with this, carry the same rhythm but just add the rope. 

CUES
- Hips In Place
- Posture is Upright AF
-Ribs Tucked

Jump Rope

GOAL
What is this name…luckily the power + coordination you’ll develop will have this tongue twister the least of your worries 

DETAILS
1. Start in a lunge position with a med ball (8-14lbs)
2. With left leg forward, swing the ball up around throwing on the outside of forward leg.
3. Catch ball and alternate legs. 
4. Repeat the throw on other side. 

CUES
- Powerful Throw
- Knee Pushes Out
- Exhale on Throw

Alt Lunge Med Ball Slam

GOAL
Ab ripper X 

DETAILS 
1. Pulley is set to shoulder height. 
2. When arms extended, the handle should be in line with the cable. 
3. Begin by bracing your core. 
4. Squeeze glutes. 
5. Rotate from side to center. 
6. Move from core to initiate movement. 

Reps are per side. 

CUES
- Don’t Shrug
- Proud Chest
- Brace Abs

Cable Torso Rotation

CNS Warm Up 3

GOAL
Compound movement that hits it all

DETAILS
1. Place barbell on your back and create a shelf by squeezing your shoulder blades back and down.
2. Proud chest, with feet shoulder width.
3. Start by reaching the hips back and pushing the knees out.
4. Lower slowly and until the hips break parallel. 
5. Stand by driving the knees into the floor and squeezing your glutes.

CUES
- Proud Chest
- Brace Abs
- Knees Out

Barbell Squat (Maximal Effort!)

This is just rough. Cardio, power + positioning. 3 sets will do you in.

GOAL
Puts more focus on hamstring and glute, loads your hip joint, and works your shitty coordination and balance #AlsoBooty

DETAILS
1. Stance is hip width apart and your back is turned towards a bench.
2. Reach your back leg on the bench. With the back toe face down, jump the front leg a good distance ahead of you, almost as far as you can reach.
3. Begin by pushing the hips back and down
4. Knee is slightly behind ankle and chest is upright.
5. Knee pushes out. It is not inside your ankle/hip. No knee problems on my watch, only booty buildin.
6. Ascend up with an upright chest and tucked ribs.

CUES
- Step Far Forward for Booty
- Hips Back
- Chest Over Knee
- Knee Out
- Step Closer for Quads
- Feet Shoulder Width Apart

Dumbbell Bulgarian Split Squat

GOAL
Puts more focus on hamstring and glute, loads your hip joint, and works your shitty coordination and balance #AlsoBooty

DETAILS
1. Stance is hip width apart and your back is turned towards a bench.
2. Reach your back leg on the bench. With the back toe face down, jump the front leg a good distance ahead of you, almost as far as you can reach.
3. Begin by pushing the hips back and down
4. Knee is slightly behind ankle.
5. Knee pushes out. It is not inside your ankle/hip.
6. Ascend up with a titled chest over the knee and the hip remains back. 

CUES
- Step Far Forward for Booty
- Hips Back
- Chest Over Knee
- Knee Out
- Step Closer for Quads
- Feet Shoulder Width Apart

Bulgarian Split Squat

Bulgarian Dropsets

GOAL
Pre-exhaust those legs before heavy squats and/or build the ‘tear drop’ look without too many tears of pain #JkItHurts

DETAILS
1. Begin in a seated position on the leg extension machine. Knees are just off the edge of the seat.
2. Weight pad is resting above ankles.
3. Use the quadriceps to extend your legs fully as you exhale. 
4. Inhale on the negative and go down slowly if you a real savage. 
5. Pulse reps can be added. 

CUES
- Squeeze from Quads
- Slow Negative
- Hold Hips Down

Leg Extensions

GOAL
Stronger hammies = hotter legs, less knee pain/injuries, being mistaken for two hot dogs for legs #HotNot

DETAILS
1. Try to scoot up towards the edge of the seat like you're on that flying chair ride at the fair. It might give you more leverage to squeeze your hamstrings. 
2. Lean your chest forward if you feel it get you a better squeeze. 
3. Tune into your Jedi Mind Muscle Connection and really "squeeze" your hammies. 
4. Try pointing the toes down to feel pure concentration on the back of your legs. 
5. Exhale on the curl, inhale on the release. 

CUES
- Concentrate
- Breathe

Seated Leg Curl

Thighs for the Babes 😈

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

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

GOAL
Get in a stacked position and build some shoulder and oblique strength 

DETAILS
1. Position your feet stacked on top of each other.
2. Elbow is under your shoulder and forearm is resting on the floor. 
3. Contract your core and raise your hips until your body is in a straight line from head to toe. Don't let the hips drop.
4. Hold until you forget where you are. 
5. Switch sides. 

CUES
- Elbows Under Your Shoulder
- Squeeze Butt
- Shoulder's Stacked Over Each Other

Side Plank

Abs for the Bros ☠️

W1/D3 Thicc Leg Day 🦵🏼

Branching out with your programs. On the recovery from an ACL surgery last May. Was in tip top shape with your Fighter program prior to injury.  Put on 30 pounds while down. I’m an avid cyclist. Never been over 130-135. Sitting at a nice 163 now, trimming inches. Feels good. The number doesn’t matter anymore. Seeing progress. Any tips are appreciated.

Carrington Vercher

I’m so excited to get started! Right program, right time. I need this!

PHOTOSHOOT FRESH 2.0 CHALLENGE STARTS 1/9

Patricia Sessa

Charlie Oak

Challenge Debrief

Tessa

Switched from the fighter feed to start this today and 🥵🥵🥵 is all I can say. Exactly the switch up I needed. This full body hits DIFFERENT

W1/D3 Thicc Leg Day 🦵🏼

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