Name: Playbook - Morgan Olson - W1/D3 V-Line Werk 🥵
Uploaded: 2024-01-21T02:10:11.349Z
Duration: 60 min
Description: W1/D3 V-Line Werk 🥵

Justice Berry

Always great workouts! 
I do have to switch up some exercises, as I am in my home gym and don’t have all the equipment - are there routines that don’t require as many gym pieces?

Steph

Great workout to end the first week! I can’t wait to see what next week has in store 💪🏻

Awesome set! I love the cadence of moving through different muscle groups— keeps me super engaged. I used to just zone out sometimes at the gym. Not anymore dude 🙌🏽

Rachel

Fatima Elizondo

Really sore from the first leg workout 😈 but pushed through

All killer, no filler! Satisfying sweat and heart pump ✊🏾

Aliya

Week 1🙌🏻🙌🏻🙌🏻 Pushed on lateral raise, loved the glute work 🍑

Christine

Keshia

McKenzie

Abby

I did morning outdoor run,so battling rope🔀sprints #tgif

yangBAE

- DB LATERAL RAISES 3x15,12+8,12+8
SHOULDER BLADES BACK, ELBOWS SOFT, & TALL CHEST (RPE 8)

- STEP UP W/ KNEE UP 3x15 each side
LOAD HIP, KNEE PUSHES OUT, HOLD AT TOP FOR STABILITY (RPE 9)

GOAL
Burn em brah. This is the optimal exercise for building rounder shoulders to trick people into thinking you have a tinier waist #TrickorTreat

DETAILS
1. Grip can vary. Neutral grip for basic life or internally rotate with the dumbbell slightly in front of your hip to target that rotator cuff (lighter weight).
2. Start at the hip and raise up to the shoulders. The dumbbells should be a few inches in front of your body to move in your scapular plane.
3. Elbows are slightly bent and you're initiating the movement with your shoulders.

Pro-Tip: We're going for blood flow on this. No need to get real heavy, just go lighter and check that ego. 

CUES
- Retract Shoulder Blades
- Elevated Sternum 
- Reach Away 
- Tuck Your Ribs

Dumbbell Lateral Raises

GOAL
Not my most favorite move but can be nice to mix it up with speed, coordination + power. If you feel uncomfy, just swap for regular step ups. 

DETAILS
1. Alternating step ups with a knee up. 
2. Coordinate the hands (right arm bent with left leg bending). 
3. Trying to press off the foot on the box rather than the back leg. 

CUES
- Hip Loading

Step Up with Knee Up

Superset

GOAL
Isolate that donk - you’ll wanna swing from your lower back + hips but don’t do that. 

DETAILS 
1. Hinge over with ankle wrap on one leg. 
2. Get your core tight and focus on moving the weight by squeezing your glutes. 
3. Bend your knee and bring slightly in front of hip. 
4. Squeeze from glutes and drive from heel to lift. 
5. Keep back flat and don’t overextend from your ribs/lower back. 
6. As your return the leg, keep ankle above knee. 
7. Lower slowly and repeat. 

CUES
- Squeeze from Glutes
- Keep Pelvis Neutral
- 90 Degree Bent in Knee

3x15+15 pulses on last rep each side
INITIATE BY SQUEEZING BUTT & DON’T ARCH FROM BACK (RPE 8)

Cable Donkey Kickback

- SINGLE LEG PRESS 4x12-15 each side
SLOW TEMPO, FEET HIGH AND WIDE. MIND MUSCLE CONNECT TO THE GLUTE HAMSTRING TIE IN (RPE 8)

- TRICEP ROPE PUSHDOWN 4x15,12,10,8+8
SHOULDER BLADES BACK, ELBOWS FORWARD, SQUEEZE AT BOTTOM & FLEX PINKY BACK TOWARDS BUTT (RPE 8)

GOAL
Overload your legs with control 

DETAILS
1. Use either this machine or the leg press and do one leg at a time.
2. Position foot where at the bottom of the rep, your knee is 90 degrees. 
3. Begin by bracing your abs. 
4. Exhale and squeeze your quad, glutes and hamstrings to press. 
5. Don’t extend all the way aka don’t lock out the knee. 
6. Lower slowly and repeat. 

CUES
- Proud Chest
- Brace Abs
- Lower Slow

Single Leg Press

GOAL
Tricep sculptor  

DETAILS
1. Stand upright. Hips slightly back, proud chest. 
2. Push elbows forward.  Squeeze the rope down and extend the wrists away from each other. 
3. Keep resistance out of chest by reaching the elbows forward. 

CUES
- Squeeze from Tricep
- Proud Chest
- Hips Back

Rope Pushdown

- SIDE PLANK HIP DROPS 3x12 each side
STABLE AND HIP ELEVATED (RPE 8)

- V-UPS 3x20
POINT TOES & SQUEEZE ABS (RPE 9)

GOAL
V-line maker 

DETAILS
1. Start in a perfect side plank. Feet stacked on top of each other & elbow under shoulder. 
2. Squeeze your butt hard and create tension in your obliques. 
3. Slowly drop your hip towards the ground and squeeze oblique to raise up to neutral.
4. Repeat. Be sure to lower slow & squeeze, not just bounce and relax. 

Reps are per side.

CUES
- Slow
- Squeeze
- Palm Down for Stability

Side Plank Hip Drops

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

Core 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

5x30sec ON/30sec OFF
SOFT LANDING, TALL POSTURE, RELAXED SHOULDERS, & HEEL TO BUTT
(RPE 7)

Sprints (8 incline, 6-7 speed)

W1/D3 V-Line Werk 🥵

Deadly!!
I loved it.
This time ill make it on the ammount of weeks it's planner to happen

MARIANA

PatyAndrea

W1/D1 Full Body Burner 🔥

3rd time thru the model program, sweaty and feeling accomplished af

Aria

Feeling more confident about modifying to make it easier on my knee and ankle. Also just more challenging since I am so out of shape.  I liked this workout a lot!

Nancy

W1/D2 Squats on Squats on Squats 😈

Did complete due to time constraints but the 3/4ths I did kicked my butt!

Courtney Schrade

Another great one! That finisher was killer 😂

Carr

W2/D1 Jump bb, Jump 🔥

This one kicked my ass and I loved it. Incline jog to sprints?! Brutal but so good ...

Cecily

Great workout! Had to skip the incline runs due to past knee injury, but still a killer 🤙🏻

Alexandra

W2/D2 High Octane ⛽️

First workout I was able to complete in less than an hour 🙌🏾

Quen

I am loving these program workouts 🩷🥵🔥💪🏽

Brenda

W2/D3 Total Body Torcher 🧨

The gym doesn’t have air dyne so I did rowing machine instead, that last superset is killer and I loved it, dayum 🔥🔥🔥🔥

Such a humbling workout! Especially the ab rollout.. might seem easy… 🙂‍↔️🫠🤥

Myriam

W3/D1 Full Force 💣

W3/D2 Heart Racer ❤️‍🔥

Viciously annihilated by this workout today

W3/D3 The Inferno 😮‍💨

One of the biggest sweats of my life, 650 calories burnt

W4/D1 Air Dyne.. don’t hate me 😅

Holy shit I did it 🙌🏻 Took this one outside again- hill sprints 🍃

W4/D2 Burpee Overload 👀

Caroline

W4/D3 Booty Burn 💥

Izzy  Rivera

So good! Took it outside again ☀️💪🏻

W5/D1 Core Crusher 🥵

I love the variety in these workouts!  Always something different. And, if a move doesn’t work for me or something’s occupied at the gym I’ve learned a bunch of alternatives!

W1/D3 V-Line Werk 🥵

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