Name: Playbook - Morgan Olson - W1/D4 Arms & Abs
Uploaded: 2024-01-21T02:10:11.441Z
Duration: 65 min
Description: W1/D4 Arms & Abs

Natasha

Rosa

Ramya

Abbey

Sam ONeil

Carol

Jenn

Maria

Sukie

SICK pump from this workout! Omg. Gonna be selling tickets to the gun show FOR SURE!

Aryn

Shawn

Devan

Robin

Laura

camille restan

Katie 

Those banded skull-crushers 😮‍💨 never felt better, week 1 in the books! 👏🏼

Hailey

Jaden

Amber

Hard-core for sure. But got it done. Thank you. And at 50 it's no joke  😂

Patricia Sessa

That hits hard but goooood! 
🔥👊🏻

Kylie

yangBAE

Alex

This was a challenge, but it felt good.  My first week of DB Fighter is complete.  🎉

Brenda

I found it hard to stay motivated through the repetitive bicep stuff but hoping the curls will get the girls 😜

Anna

Great, don’t have boxing gear or a bag, so just run for 10 for last exercise

Lilli

Nikki

Gettin’ back into the routine, so light weight today! Felt great as always!

Mads

Fionn Matthews

Angela

Sarah

Jeanique

Great arm pump to start the new year!💪🏻🔥

Louis

Swan

Do you have a suggestion for an alternative to punching bag? Thank you!

Fetch

Powerful workout and abs are on fire 🔥

Rascal

Blown away by the work outs it honestly doesn’t look like it’ll do much but ever time I’m done I AM SHAKING 🔥🔥🔥

Great workout. Arms and abs have been activated!! 💪💪💪

Chelsea

We’re getting beach bod ready all year round. Working core stability, isolating elbows and squeezing them muscle fibers...oh and some boxing. Cuz we’re #Fighters

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
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 laterally with the opposite hand, and opposite foot while maintaining a tight core and flat back.

CUES
- Flat Back 
- Hips Low 
- Stable

Lateral Bear Crawl

Bicep Pump

Aim for a nice elbow lock and squeeze from the biceps. Don’t swing, squeeze.

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
Load your elbow and triceps to increase your lockout strength #ElbowStrength

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. You can either finish the rep fully or keep the elbow slightly bent and cycle back into the next rep. They both have their benefit. 

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

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

Dumbbell Skull Crushers

Vascularity Maker

Lock the elbow & squeeze.

Total work load is 4 sets. Last set is a drop set after the fourth set.

GOAL
So much concentration required on these you're going to be feeling like Yoda. No dilution needed. Lock in your elbow to prevent shoulder movement and just use that bicep #UseTheForce

DETAILS
1. With a dumbbell, sit down, and lock your elbow on the inside of your knee. 
2. Position your shoulder directly over your locked in elbow.
3. Begin rep by squeezing your bicep, only the forearm moves. 
4. Finish the rep with the dumbbell just above the middle of your bicep. 

Pro-Tips: Your chest can be tilted up more or level, whatever feels good. 

CUES

- Lock in Elbow
- Relax Shoulder
- Dead Hang
- Squeeze Hard at the End
- Sell Tickets to Gun Show

Concentration Curl

GOAL
Tricep sculptor…just keep those elbows in place 

DETAILS
1. Wrap a resistance band underneath a bench or couch. 
2. Lay on back and grab both ends of the band.
3. With elbows by chin and chest proud, lower your wrists slowly to behind forehead.
3. Squeeze your triceps to extend the weight up. 
4. Keep your elbows and shoulders in place. 
5. Pause at top and then repeat. 

CUES
- Elbows by Chin
- Wrists Neutral
- Be a Badass Cuz Most Guys Don't Even Do These

Banded Skull Crushers

Vascularity II

Non-stop aka no rest on this. Ultimate blood flow to abs for that 6-pack abs.

GOAL
6-pack body weight edition, just make sure to crunch your abs and not sit up with your neck #ProTips

DETAILS
1. Lay on your back with your knees bent.
2. Begin my crunching your abs into your spine with your wrists dragging up your quads.
3. Crunch up to raise your wrists up to the knees.
4. Move slow and work from the abs not momentum.

Wrist to Knees

GOAL
Lower ab shredder - lift with the abs, not the hips 

DETAILS
1. Lay with your legs straight up, point your toes like a ballerina and glue your lower back to the floor.
2. Keeping your arms straight by your sides, or under your hips, slowly lower your legs to the floor until your lower back begins to arch. 
3. Mind muscle connect to your abs and crunch your abs to return to the starting position.

CUES
- Hollow Rock 
- Crunch Abs into Spine

Lying Leg Lifts

GOAL
Get those V-line obliques by looking like a weirdo #WorthIt

DETAILS
1. Lay on your back. 
2. Bend your knees and place heels far enough where you have a good range of motion on the movement.
3. Crunch your abs into your spine and slightly elevate the shoulders off the ground.
4. Straighten out your arms and begin by touching your ankle with one arm. 
5. Move slow and intentionally aim to contract the obliques. 
6. Repeat on the other side.

Ankle Biters

GOAL
V-lines baby 
 DETAILS
1. On your butt, bend your legs at the knees.
2. Get a proud upright chest. 
3. Twist your torso and punch through with the fist.
4. Hold the contraction for a second and move back to the starting position while breathing out. Repeat on the other sides.

CUES - Proud Chest
- Squeeze Abs
- Exhale on the Punch

Torso Twist

MoMo[Muscle] Ab Burner

1. Wrap your hands and wear 14-16 oz boxing gloves. 
2. Freestyle box on a heavy bag.
3. Use your footwork and head movement to simulate dodging punches.
4. Work on hip connection to bag, neutral wrist, and speed.

The Fighter Cheat Sheet: 
* 1-2 (Jab-Right cross) 
* 1-1-2 (Jab-Jab-Cross) 
* 1-2-3 (Jab-Cross-Left hook) 
* 1-2-3-2 (Jab-Cross-Hook-Cross) 
* 1-2-5-2 (Jab-Cross-Left uppercut-Cross) 
* 1-6-3-2 (Jab-Right uppercut-Left hook-Right hand) 
* 2-3-2 (Right cross-Left hook-Right cross)

Heavy Bag Freestyle 🥊

W1/D4 Arms & Abs

I enjoy Morgan’s workouts, but I have trouble following the instructions as a neurodivergent person. The writing has a lot of personality, which I understand the appeal of, but it clutters the information and makes it really hard for me to get to the core of what is being said. I often find I have to risk potentially having poor form, because it’s just too difficult to comprehend and absorb.

Great for someone who’s shy at the gym!! Definitely a great workout.

W1/D1 Chest & Shoulders 🔥

TIANA

W1/D2 Back

Definitely is more challenging than it looks! 🔥🔥

Sweet & consistent. Those banded glute bridges are NO JOKE! Solid burn

Toni 

Devin

W1/D3 Legs🦵🏼

Slowing down the movements had me appreciating this pump 🔥

Working hard to get back after an upper respiratory infection took me out of everything for nine weeks. Still cough a lot and apparently throw up after a hard workout but I’m getting better little by little.

AC Michel

W2/D1 Chest & Shoulders

Emily

Everything was pretty tight today, but I think I'm getting better at it?

W2/D2 Back 🥊

Denise

So happy I didn’t have to do this in a public gym 😂

Elise

W2/D3 Legs

Going to have nightmares about that incline skull crusher ☠️

I'm outta shape baaaad. Glad I'm doing this with my gym bud Jordyn!

Drea

It was so good! Feels great to be in the gym again. Arm day is always one of my favourites and the pump for this workout was AMAZING! 🔥🙌🏼

Jordyn

W2/D4 Arms & Abs

Shannon

Kalena

Carly

W3/D1 Chest & Shoulders

Have to cut things short bc of 8 mos of gf weight gain ;) and a serious loss of strength (I’m 47). Beginning the slow slog back. Love the workouts 🙏🏼

W1/D4 Arms & Abs

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