Name: Playbook - Morgan Olson - W1/D3 Thicc Leg Day 🦵🏼
Uploaded: 2024-01-21T02:10:11.353Z
Duration: 65 min
Description: W1/D3 Thicc Leg Day 🦵🏼

This one was deceptively brutal but great.

Kalena

Mercedes

Eileen

Kris

I’m not going to feel my legs tomorrow 😂 definitely worth it and loving the program so far!!

Katrina

Never did the jumping Bulgarian squat before. I love the variety!

Jessica

Sandra

Wasn’t sure I was getting off the floor at the end of that one 🥵🔥🍑

Sarah

I'm definitely feeling this tomorrow! Love it 💪😎🤘

Isela

Awesome! I’m always doubtful that “home” versions won’t be as effective as gym versions, but your workouts have my muscles shaking barely halfway through 🤩

Bailey

Jenn

Haeley

Kylie

Fantastic workout! Legs are spent!! JELLO!!

Mandy

Hans Copeland

Jeanique

Evie Johnny Ruddy

Those jumping Bulgarian split squats... jumping like a fish out of water... 🤣

Corbin

Woah those jumping Bulgarian squats!! 💀

Jacynthia

Ashtin Markowski

Whew! I totally underestimated how tired that would make me. :)

Dani

Kaitlin

Squid Wan

Jazz

Getting over a cold so I switched it up and worked out at home. First time with the home workout plan and that shit hit 🔥

Linny

Let’s see if I will be able to walk up the stairs in my house after this!🧐 My legs are wobbly😂

Rebekah

Great workout! Kicked my ass 👍🏼💪🏼

Holy 🔥🔥🔥. Everything. Hurts. But…. I DID IT!! 👊🏼🦵🏼

marisa

Lots of modifications bc of a knee injury but the set made me feel really really good and encouraged to keep it up!  Nice work!

Kaige

Feeling more confident about the Bulgarian squats!

Perfection. Starting to enjoy Bulgarian split squats even….who am I?

Legs got destroyed today but I feel good!😈🔥🔥🔥

Natasha

What does it mean when you don’t even feel sore anymore because you are so dead? Also why did I think the shoulder taps, side planks, and frog lifts were going to be easy?? Leg day done 😅🫠

I didn't think I had a leg day in me after the last two, but heck yes I did!!

AC Michel

Leg day nearly took me out 🫠 but we made it 🦵🏼

Marcí

Not going to lie. Yesterday was rrrrrough. But I feel great after today!!!

Naomi

Brenda

Brace yourselves… Bulgarian splits are coming 🏴‍☠️

Efjan

Russ

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.

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
No, it doesn't include bae with a cup of coffee and waffles in her hand. But, do these often and they will produce the same amount of happiness #BootyAF

DETAILS
1. Get an upright, proud chest and feet in squat position. 
2.  Slightly bend your knees and push em out a little, aka external rotation to active your glute medius. Nail that setup.
3. Stiffen up your back and brace your abs. Flat back, you know what that is. 
4. PUSH THOSE HIPS BAAACK. Feel the stretch and pressure in the back of your legs. Yep, those are your hammies. Say good morning to them.
5. Hinge at the hip. Depth is dependent on your ability to maintain a flat back. 
6.  Stand and squeeze that azz. 

CUES
- Flat Back 
- Shoulder Blades Pinned
- Brace Abs
- Reach Hips Back
- Squeeze Your Butt

Bodyweight Good Mornings

GOAL 
Boulder upper back and scapular health

DETAILS
1. Stand tall.
2. Grab the ends of resistance bands with your thumbs pointing away from each other.
3. Begin by slowly pinching between your shoulder blades and depressing your shoulders. 
4. Keep thumbs out and avoid shrugging.
 CUES
- Depress & Retract Shoulder Blades 
- Thumbs Out
- Slow

Resistance Band Pull Aparts

GOAL
Cardio life, aim for a soft landing. Swap for 1 regular squats with 5 high knees jumping is too much impact per rep. 

DETAILS
1. In squat position, squat with driving the knees out. 
2. Accelerate out of the bottom right of the squat and jump. 
3. Extend knees fully. Squeeze your butt. 
4. Land softly. 
5. Repeat. 

CUES
- Tall Jump
- Soft Landing
- Exhale on Jump

Jumping Squats

CNS Warm Up 1 (Home)

GOAL
Leg and ab killer 
 1. Hold a dumbbell at chest height, 1-2' away from your body.
1. Stand tall, shoulders relaxed and contract your abdominals.
2. To down, bend your knees and let your hips follow, maintaining even pressure throughout your foot.
3. Maintain a tall posture the entire time.
4. To stand, think about pressing the floor away.

CUES
- Flat Back 
- Reach Hips Back
- Brace Abs 
- Proud Chest

DB Goblet Squat (3 sec down)

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. Lower until hip is parallel with knee.  
6. Extend out to jump. 
7. Land softly. Repeat. 

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

Jumping Bulgarian Split Squat

Bulgarian Superset

GOAL
Strengthen your external rotators for healthy knees, lower back and butt 

DETAILS
1. Lying on your back, bend at the knees, and press the bottom your feet together.
2. Drive your knees toward the floor.
3. Press into the floor with your feet to raise your hips, and squeeze your glutes at the top of the movement.
4. As you press, exhale gently to engage your abs, putting less pressure on your lower back.

CUES
- Squeeze from Glutes
- Tuck Your Pelvis & Chin 
- Push Knees Out

Frog Pumps

GOAL
The benefits remain endless. Lockout strength, mass on booty, dimple reducer, and awkward eye contact opportunities

DETAILS
1. Lying on your back either on a bench or on the floor.
2. Bend at the knees, and plant your feet into the floor.
3. Press into the floor with your feet to raise your hips, and squeeze your glutes at the to initiate the movement.
4. Exhale gently to engage your abs, putting less pressure on your lower back.

CUES
- Initiate with Squeeze of Booty
- Drive from Heels
- Knees Over Ankles

Bodyweight Glute Bridge

Buns 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 🦵🏼

Alex

Thank you! The video was great! I love your dogs! 😎🐶🐶

Renee

W1/D1 Challenge Debrief

Keshia

Back on the app after. 2 year hiatus. Excited to see how we do this time around :)

Celia

W1/D1 Full Body Fresh 💪🏼

Tracey

W1/D1 PHOTOSHOOT FRESH 2.0 CHALLENGE STARTS 1/9

victor

Had to take off some sets because of time but still a legit workout

Kelly

Always love a good back + bicep combo. My curl form is always so much better when I've got a back pump going 💪

W1/D2 Back Attack 🧨

Lilli

Maya

W1/D4 Hulk Push Day 😝

Erin

W1/D5 Mental Toughness Friday 1

W2/D1 Funky Fresh😎

Killer pump from start to finish. Back's feeling jacked, biceps are juicy, and the abs?! Shredded between today and yesterday. New fav workout for sure

Alaina

W2/D2 Pull Power⛓️

That hollow rock and sliding lunges got me good 🥵

Kathy

I AM DEAD!! Excellent legs workout to end the work week!! 🦵🔥

Legs are shaking. Hell yeah! Thank you Momo!

W2/D3 New Butt Stuff 🍑

My shoulders definitely felt the burn for this one 🥵

Swan

W2/D4 Push it Real Good🎸

W2/D5 Mental Toughness Friday 2

Back in the fight after a back injury. Let’s fucking go! 👊🏻

W3/D1 Full Body Effect 😊

I'm really loving these workout here lately!!

W3/D2 Superhero Pull Day🐲

Second time around and still rude 🦾🔥🔥

W3/D3 Legs For Days

W3/D4 🌸Pushin' Daisies💀

You weren’t kidding when you said mental toughness. Daaaaaammn, Momo 😅

Abbie

W3/D5 Mental Toughness Fridays 3

Great all over today! Love the shoulder work!

Amazing 👏 Loved all the shoulder work in this

W4/D1 Mass Effect 👽

I really enjoyed the back/bicep combination!! Turkish get ups are so awkward for me, but I did them!! ❤️🔥💪

W4/D2 Pullin' Tail🦊

Was pleasantly surprised that I liked that version of the Bulgarian split squats more than the normal one

That Bulgarian squat to hinge is ridiculous!

Naima

Christi

W4/D3 Legendary Derriere

Killer chest pump 🔥 those bent arm raises are so effective too

W4/D4 imPRESSive

W4/D5 Mental Toughness Friday 4

Commenting for all the FINISHERS out there with me.

Great to be back and finish what I started and had to stop for nose surgery ✌🏽

W5/D1 Full Flex

Andrea Ashworth

The perfect workout! Hit all the areas that I wanted extra work done this week! SWEET!!!

W5/D2 Twitchy Lats 🎮

I don’t think I can feel my legs 🔥😩🤦🏼‍♀️

W5/D3 Squats and the City🍸

Abs are on fire!🔥🥵 Such a good workout

W5/D4 Pecs For Life

Burpees were a reminder that I’m not 19 anymore 🤣🤣.

W5/D5 Mental Toughness Friday 5

W6/D1 Final Fresh Full Body

This one clicked in all the right ways for me 10/10

W6/D2 🦕Jurassic Back🦖

W6/D3 Last Leg Day

Atto

W6/D4 Pushin' Depletes

Slowly worked my way through this program, I am so much more confident in my ability to kick ass in a workout 💪 Can’t wait for the next program

It may have taken me 15 weeks but damn do I feel FRESH. Thanks momo.

W1/D3 Thicc Leg Day 🦵🏼

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