Name: Playbook - Morgan Olson - W1/D3 Upper Body Pump ✊🏼
Uploaded: 2024-01-21T02:10:11.441Z
Duration: 50 min
Description: W1/D3 Upper Body Pump ✊🏼

Ellie

Kayla Jones

Christina

Haeley

That was a great workout, but my wrists are killing me. Any tips?

Jessica

LeeAnn

Nika Zethner

GOAL
Get the volume of push ups without strict form while taxing the abs and shoulders

1. Lay stomach down on the floor. 
2. Position hands in a wide push up position.
3. Retract shoulder blades and externally rotate.
4. Flare the elbows out and press up into a plank position by pressing the upper body up first, then following with the lower body.
5. Finish in a perfect plank position by squeezing your butt, feet together and crunching the abs.
6. Slowly lower to the starting position. 
7. Repeat as needed. It’s a bit of a ‘worm’ movement.
 CUES
- Proud Chest
- Right Triangle 
- Exhale on the Press

Wide Worm Push Ups

GOAL
My favorite warm up exercise for shoulder joint space and stretching the chest

DETAILS
1. Stand.
2. Swing the arms using momentum.
3. Stretch the chest as the arms open up.
4. Position thumbs back towards each other for external rotation and better stretching.

CUES
- Thumbs Out
- Swing 
- Get Groovy with It

Arm Swings

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

Warm Up

Swap tripod push ups for regular incline push ups if needed.

GOAL
Escalate that push up to boulder those shoulders. Swap for incline push ups if needed.

DETAILS
1. Downward dog position.
2. Hips up, palms down, walk the hands in slightly.
3. Begin by diving the head forward to create a tripod position with your hands and head.
4. As you descend, push the elbows back towards your hips.
5. Do not let the elbows flare out - if they do, this exercise is too difficult. Work on lat strength and shoulder presses.  CUES
- Tuck Chin
- Descend Forward
- Elbows Go Back
- Hips Up High 
- On Toes

Tripod Push Ups

GOAL
Retract the back side of your body for better posture and muscles

DETAILS
1. Lay on stomach with palms facing down. 
2. Begin by squeezing from your glutes and raising arms up. 
3. Lift arms and legs as high as you can, initiating from spine and glutes. 
4. Lower hand height if you’re shrugging up. 

CUES
- Squeeze from Glutes
- Exhale on Up

Supermans

GOAL
Refining your ab and shoulder stability

DETAILS
1. Starting in a perfect plank position on your elbows, press up to your hands by starting with one arm. 
2. Aim to minimize rocking of the spine and lower back.
3. Squeeze your butt and crunch your abs into your spine.
4. Lower back down gradually to elbows.
 CUES
- Squeeze Butt
- Crunch Abs
- Protract Shoulder Blades

Plank Ups

Chest, Back, and Shoulder Circuit

Load the triceps and work shoulder blade protraction with minimal equipment 

1. With a bench or couch behind you, have hands at shoulder width, with finger tips away from your body.
2. The legs will be extended forward on top of the other bench. 
3. Slowly lower your body into the right triangle with shoulder blades retracted. 
4. Using your triceps to bring your torso up again. 
5. Create space between your shoulders and ears at the top of the movement. 
6. Repeat. 

CUES
- Right Triangle 
- Squeeze Triceps
- Proud Chest

Bench Dips

GOAL 
Bicep pump with constant tension 

DETAILS
1. Stand on a band.
2. Create handles out of the band or underhand grip it.
3. Begin by pushing the elbows forward. 
4. Squeeze from your biceps. 
5. Lower slowly and repeat.

CUES
- Proud Chest
- Right Triangle 
- Squeeze from Bicep
- Thumbs Out

Resistance Band Curls

GOAL
Tricep sculptor  

DETAILS
1. Standing upright with the torso straight and a very small inclination forward, bring the upper arms close to your body and perpendicular to the floor. Slightly push hips back.
2. Using the triceps, press straight down until the arms are fully extended perpendicular to the floor. The upper arms should always remain stationary next to your torso and only the forearms should move. Exhale as you perform this movement.
3. After a second hold at the contracted position, wrists slowly up to the starting point. Breathe in as you perform this step.
4. Repeat for the recommended amount of repetitions.

CUES
- Squeeze from tricep
- Proud Chest
- Hips Back

Banded Tricep Extensions

Bicep and Tricep Circuit

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
Core and joint stability 

DETAILS
1. Starting on all fours, hands under your shoulders and knees below your hips, engage your core to keep your back flat and over your knees 1-2" off of the ground.
2. Step forward with the opposite hand, and opposite foot while maintaining a tight core and flat back.

CUES
- Flat Back 
- Hips Low 
- Stable

Bear Crawl

Finisher

W1/D3 Upper Body Pump ✊🏼

Kait

Kelly

W1/D1 Upper Body Blast 🔥

Cristen

W1/D2 Leg Killer 😈

Love this one!!!!🔥🔥🔥🔥🔥🔥❤️

Thank you so much! Your workouts are exactly what I was looking for. I appreciate you so much

Ramona Paulson

W1/D4 Lower Body Builder 😎

So good.

Also my wife's ass is so fat now from these workouts 🙌🏼🔥

Beth

W2/D1 Arm Pump! 🦾

W2/D2 Legs Day! 😆

Amazing. Felt so good for my arms and abs.

W2/D3 Upper Body

Laura

It’s been a minute.. but I’m gonna get back in shape

W2/D4 Lower Body Gains

Damn! Thought it would be easy but I was wrong 😅

W3/D1 Upper Body Pump 🔥🦾

W3/D2 Leg Day! 😈

Good. But videos only worked for warm up. Not fir any others. Kept going back to incline push ups

Shania

W3/D3 Arm Day Baby! 😝

W3/D4 Lower Body Builder 🏋️‍♀️

W4/D1 Upper Body Blast 💥

W4/D2 Leg Day Burner 🔥

Starting to see results ,getting stronger with every week that passes💯💪🔥

Those high planks had my arms shaking like hell 💪

W4/D3  Arm Day Pump

Crazy finish workout for a great session!!

Could only do 10 half burpees but managed to do anything else 💪🔥🥵

W1/D3 Upper Body Pump ✊🏼

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