Name: Playbook - Morgan Olson - W1/D3 Upper Body Pump 💪🏼
Uploaded: 2024-02-12T01:50:04.919Z
Duration: 60 min
Description: W1/D3 Upper Body Pump 💪🏼

Toni 

Amanda

Kelly

Had a lot of fun with this one! Def took me longer than an hour tho 🤪

Haley

Naima

BEATRIZ

😤💦💪🏽🔥🏋🏽‍♂️🏃🏽‍♂️

Tishana

Intense af 🥵 but I feel the muscles pumpinnnn 💪🏽💪🏽

Faralex Sauther

Shawn

Jessica

Jade

I’m only rating this so low because I found myself discouraged, confused and frustrated by the lack of information on equipment necessary, yet again. Specifically the decline press bench in this one. Luckily I have a bench at home for every other workout that required but when it came to the decline I was stunted. It’s disappointing to not see any variation or alternative suggestion listed for persons who don’t have this type of bench. The time it takes to read the details let alone look for a variation already cuts into my rest time which is prolonging the process beyond what I need. I’m sad pissed and still made it through because I’m not a quitter but like.. This was  not a positive experience of a workout for me and it had nothing to do with the actual workout itself.

Ally

Selena

💪🏼🔥💪🏼🔥💪🏼🔥💪🏼

Brandy

Lien

Addison

Arms are jelly but the jog is starting to be more enjoyable😅😎

Angelana

Sarah

All the upper side is burning, great workout

Mary White 

Sophia

Mandy

GOAL
Accumulate a high amount of work load through pressing, hip flexion and jumping #HeavyBreathing 

DETAILS
1. Bend over and reach the hands to the ground.
2. Jump the feet back into a plank position.
3. Lower the whole body to lay on the floor.
4. Press up off the floor and jump your feet under your hands (optional: scale by stepping one leg under your shoulders at a time.)
5. Return to a standing position with feet under your hips.
6. Jump up and clap overhead.
7. Repeat until sweat turns into blood

Pro-tip: Burpees are extremely mentally challenging. You will hit mind failure before you hit muscle failure, so zone in and kill this shit. 

CUES
- Chest to Ground
- Feet Replace Hands
- Breathe with a Rhythm

Burpees

GOAL
Move from the abs, not the lower back

DETAILS
1. Sit on the butt with the knees bent and heels on the ground. 
2. With a kettlebell, grab the horns. 
3. Begin by crunching the abs and beginning the rep by crunching & rotating.
4. Maintain a proud belly button & chest. 
5. Do not round the lower back too much or relax the abs. 
6. Tap the kb on each side of your hip. 

CUES 
- Crunch Abs
- Proud Chest
- Twist from Abs

Russian Twists

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
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

CNS Warm Up

GOAL
Develop that pressing strength aka chest, shoulders, triceps, and abs. Wow yep, abs #AbsinEverything

DETAILS
1. Keep a straight line from head to toe, abs tight and knees straight.
2. Gradually bring your chest to the floor, then press the floor away to return to your starting position.
3. Don't drop your neck, you aren't bobbing for apples. You are dominating some good shit. 

Pro-Tip: Elbow mechanics is key, keep them either close to the ribs or a few inches away from your ribs. 

CUES
- Plank Position
- Elbows Go Back
- Feet Together
- Elbow 45 degrees Away from Body

Push Up

GOAL
Tricep incinerator and front delt crusher 

DETAILS
1. Start sitting upright on a bench. Dumbbell on each knee with a 90 degree elbow.
2. Use your knee to hike the weights up to your chest height as you lay back on the bench. 
3. Immediately press out of the first rep, that may be the trickiest part.
4. Elbows are close to yourbody and you got that right triangle in yo elbow. 
5. Control the weight as it descends. Lower elbows to parallel or just below for happy shoulders and strength building.
6. As you're pressing up, squeeze the tricep.  
7. Wrist is directly over elbow. And wrist is neutral. 

CUES
- Heels Grounded
- Elbows Just to Parallel
- Shoulder Blades Back and Down
- Wrists Neutral
- Proud Chest

Close Grip Dumbbell Bench

12 Min AMRAP

GOAL
This move will elevate every shirt you own. Making those arms irresistible to every human with eyes.

DETAILS
1. Grab a dumbbell in one hand. 
2. Stand tall, ribs tucked. Pretend your elbow is glued just outside your ribcage
3. Actively curl the weight across the chest, keeping the Right Triangle in your elbow. 
4. Think to push the weight back down with your tricep.
5. Repeat. Each rep squeeze that bicep like you're making lemonade. 

CUES
- Elbow Pinned to Rib
- Squeeze That Lemon
- Control Descent
- Wrist Neutral

Across the Chest Curls

GOAL
Focus on targeting that brachialis to contribute to arm thickness more so than just your biceps #SecretSauce

DETAILS
1. Begin the rep with a neutral/hammer grip and fully stretched arm. 
2. Elbow should be slightly in front of your hip, putting more stress on the bicep. 
3. Contract your bicep to raise the weight to your elbow. Curl slowly and focus on the squeeze. Relax the shoulder and just squeeze blood into your bicep.

Pro-Tip: Elbows don't flale, chest isn't overly activated, and you aren't rotating the weight at all. Straight up, straight down. 

CUES
- Elbows Close to Body
- Relax the Chest
- Shoulder Blades Pinned
- Squeeze at the Top

Hammer Curls

GOAL
Tricep crusher 

DETAILS
1. Sitting on an upright bench or slightly upright, grab a dumbbell. 
2. Lower behind with elbows tucked. 
3. Squeeze triceps to raise. 
4. Slow negative, strong squeeze. 

CUES
- Elbows Close
- Stretch

Overhead Dumbbell Tricep Extension

GOAL
A lil twist to the skull crushers - finish with the palm forward + keep the elbows more behind your chin #Crushed

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. Extend by squeezing the tricep + twist so your palm is forward.

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

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

Dumbbell Skull Crushers w/ a Twist

Superset

GOAL
Controlled overloaded chest stretch to tighten boobs and decrease armpit fat 

DETAILS 
1. Raise the dumbbells up like you're pressing them, but stop and hold just before you lock out. This will be your starting position.
2. With a slight bend on your elbows in order to prevent stress at the biceps tendon, lower your arms out at both sides in a wide arc until you feel a stretch on your chest. Breathe in as you perform this portion of the movement. Tip: Keep in mind that throughout the movement, the arms should remain stationary; the movement should only occur at the shoulder joint.
3. Return your arms back to the starting position as you squeeze your chest muscles and breathe out. Tip: Make sure to use the same arc of motion used to lower the weights.
4. Hold for a second at the contracted position and repeat the movement for the prescribed amount of repetitions.

CUES
- Proud Chest 
- Squeeze Chest to Initiate 
- Slightly Bend Elbows

Dumbbell Flys

GOAL
Tricep crusher in a pressing movement 

DETAILS
1. Lay on a bench. 
2. Squeeze shoulder blades back and down.
3. Bring the weights together and at the top. 
4. Push them together, squeeze your chest as hard as you can. 
5. Lower slowly by pushing elbows down towards our hips. 
6. Squeeze your triceps to press up 

CUES
- Lower Weights Below Nipple Line
- Elbows Close to Ribs
- Elbows Towards Hips

Hex Press

GOAL
Great inner pec work

DETAILS
1. Place a dumbbell at bottom of decline bench. 
2. Mount machine, carefully lol.
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. Slightly bend elbows, lower the weight slowly in an arc behind your head. 
5. Bring the dumbbell back to the starting position by squeezing your chest 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 Chest Squeeze 
- Proud Chest
- Slightly Bend Elbows

Decline Pull Over

GOAL 
Upper back demolition without any lower back stress

DETAILS
1. Set bench to 45 degree incline. 
2. Waddle over it with two DBs.
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

Seal Rows

Quad set

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

W1/D3 Upper Body Pump 💪🏼

Rach

First time I've really intently listened to you talk. I feel confident in your words and that our fitness journey goals are aligned. I look forward to you helping lead me through it.

Ebony

Prep for Health is Wealth

you have no idea of how I really admire you I LOVE YOU MOMO thank you Morgan, you're everything.

Damn Momo. I've wanted to go in on your progress for a little over a year now. Finally pulled the trigger and you're getting me in the feels 🥲 I'm excited to see how this all goes.

Emily

The Right Direction

For a home workout, that was quite exhausting. Loved it!

Julia

Loved this program so much I’m going round again. 🔥💪🏻🤙🏻

Kylie

W1/D1 Upper Body Inferno 🔥

Tank

W1/D2 Lower Body Burn 😮‍💨

As someone who works a FT job I’m struggling to find the time to finish these 60 minute workouts and complete each activity, especially because the 60 minutes doesn’t include a solid warm up that gets you ready for the work out. I’ve been having to pick and choose which things to cut out each day  and don’t know if I’m getting the full benefits :(

Alex

As always, very grateful this program exists. Thank you, MoMo!

Sarah Macon

W1/D4 Full Body Fire ⛽️

Having to eat a gluten free diet has been a challenge being intolerant to gluten. But listening to you makes a lot of sense, ill try to see it with a new perspective

So many good ways to incorporate positive things into your life. This is more than a workout app. Thank you for genuinely caring about our overall well-being.❤️

Jess

10 Steps to a Healthier You

Ansel

W2/D1 Upper Body Werk 🥵

It’s NOT you! It’s my body that suffers with chronic pain. Yesterday was my arthritis in my right wrists today was both knees! Did mostly modified work. Better than nothing. 🫤

W2/D2 Lower Body Torch 🔥

Had to combine a leg day and arm day, but feeling good about it. Period is coming!

W2/D3 Death by Upper Body ☠️

W2/D4 Full Body Fatigue 😮‍💨

this was all so helpful and i hope to get all of this on track for myself. love you momo

You are the realest 🙌 I still thank the algorithms for putting you in front of me over 2 years ago!!!

Love all this💕 “why am I still unsettled?”- gonna think of this. Trying to be more aware of my fight or flight and using the sun, less screens etc. took some notes on what you said and going to use it this week to reflect

Christine

a full rant…

Arms shaking, abs crying 🥵 Great session!

W3/D1 Upper Body Pump 💪🏼

Frog pumps went crazy @ 30 reps… my hip flexors were in heaven 😅. Not to mention the squat to hinge… fav leg workout so far.

OMG the lunge/hinge😭😭🍑
Loved the walk 💣

omfg. Dead. first by those bulgarian squat + hinge, then the following SS. Frog pump I might hate you.
The walk turned into stretching today cause super super dad bod.

W3/D2 Lower Body Inferno 🔥

What a great workout!! Bi and tris are done!💪🔥

Very thorough slamming of the top, thanks MoMo!

W3/D3 Upper Body Power 😈

Dope but kinda twinged my knee on the squats so I stretched and just shifted over to upper body workouts

Loved the 4 sets. So proud to commit to this . Bring on week 4

🥵🥵🥵 more intense than it looks 🙌

W3/D4 Full Body Funky Fresh ❄️

It’s been nice to have a break from AMPRAPS!

W4/D1 Upper Body Power ⚡️

Back is a little achey but my legs feel strong!

Keshia

I hate leg day cuz it’s so darn hard!!!!! 4 weeks of legs- got it done👊🏻👊🏻

W4/D2 Lower Body Burnin' 🔥

Only now I'm able to finish this marathon. And it feels amazing to be back on track.

W4/D3 Upper Body Werk 🥵

Awesome challenge, loved it! Now, what to do next...... 🤔

Awesome few weeks coach! Appreciate all your hard work 👊🏻🤙🏻💪🏻

W1/D3 Upper Body Pump 💪🏼

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