Name: Playbook - Morgan Olson - W1/D4 Arms & Abs
Uploaded: 2024-01-21T02:10:11.440Z
Duration: 70 min
Description: W1/D4 Arms & Abs

Such a good pump I feel like my arms are going to explode

Ramya

First workout in a while and I know I'll be feeling it! Good stuff as always!

Aryn

Loving the DB workouts right now! Super helpful with the gym being crowded

Rarielle

Dorothea

Tania

Natasha

great pump & loved the conditioning at the end

Jules

That superset with the bear crawls and hollow rock 😅

Amber

camille restan

Erin

Britt

Wooo! Screw those hallow rocks 😂 now Dumbell cleans are my new fav 💪🏼 broke a sweat 💦

Annamaria

Brenda

Sydney

Damn! Did this on Halloween eve!🔥💪🏻💪🏻

Louis

That’s how you finish off the week! Cuz wewww shiiiiit! 😩😅🥵💪🏾🔥

Kysha

Sarah

Laura

Mak Presgrave

Melanie

Amaya

Heike

Got my heart pumping...needed that today!!! Those hollow rocks, tricky looking forward to seeing them again to master the movement. #weightsformentalhealth

Mercedes

Mandy

Rebekah

Rachel

Changing career paths is causing a bit of inconsistency but im getting back to it little by little 💪🏽 still did at least one workout each week the last few weeks

JT Tilton

Didn’t think it was going to be that hard, however I’m exhausted!! Thanks for the awesome workout!!!

Dustie

Winter Winfree

Kylie

Lois McGuthrie

I really enjoyed this one. I don’t think I’m getting the pump right with the concentration curls, but I just need to work on my technique. Thank you!

Jess

The triple set and conditioning might be part of my regular routine now 🔥

Sara

I really enjoyed this one although it wasn't easy it was challenging and i liked it!

Niria

Jenny

Did this as a group !! Pump was incredible

Jennifer Ginyard 

Brittany

Favourite day of the week. 
Arms on fire bruz!

Brit  F

Fabulous! Arms are on fire!! Thanks Coach Momo!

Stacey

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 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

Superset

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
Squeeze those triceps until they look like horseshoes 

DETAILS
1. Lean over your knees.
2. Retract and depress your shoulder blades. 
3. Squeeze from your triceps to extend. 
4. Get an extra squeeze by thinking of extending the pinky towards the wrist. 
5. Come back to a right Triangle aka 90 degree bend. 

CUES
- Right Triangle 
- Proud Chest

Dumbbell Tricep Kickback

Slow tempo on push ups. 2 sec down, pause and press.

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 
Amazing, just amazing. Great way to overload the triceps, chest and shoulders while getting a lot of volume 

DETAILS 
1. Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height. 
2. Place your hands next to one another on the bar.
3. Position your feet back from the bar with arms and body straight. This will be your starting position.
4. Keeping your body straight, lower your chest to the bar by bending the arms.
5. Return to the starting position by extending the elbows, pressing yourself back up.

CUES - Right Triangle 
- Squeeze from Triceps 
- Strong Plank Position

Incline Close Grip Push Ups

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

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
Build ab strength relative to your body weight 

1. Start in supine position.
2. Arms extend overhead.
3. Legs extend and press together.
4. Eliminate space below lumbar spine by contracting the abdominals. 
5. Rock in this position minimizing movement at the hip and shoulder.

CUES
- Point Toes
- Hollow Rock 
- Crunch Belly Button into Spine

Hollow Rock

Triple Set

Conditioning baby! Exhale and use your legs to do the dumbbell clean.

GOAL
Power, cardio and technique. It’s like a deadlift with a hip extension and curl #efficient

DETAILS
1. Stand tall with dbs in hand. 
2. Lower in a perfect deadlift by pushing hips back, flat back and lower weights below knees. 
3. Begin by squeezing your butt up, keeping the chest about hips. 
4. Stand tall and extend hips open. 
5. Keep weights close to body and pull up to shoulders. 
6. Release front rack and return to starting position slowly.

CUES
- Flat Back
- Proud Chest
- Quick Turnover

Dumbbell Clean

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 push up position.
3. Retract shoulder blades and externally rotate.
4. 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

Worm Push Ups

W1/D4 Arms & Abs

Great workout! I forgot how challenging those banded chest presses can be!! 🔥

What a workout! Resolve tested a couple of times, but so worth it for this post workout happiness!

Ashley

The banded incline dumbbell chest press is suuuuuuper awkward to perform. Each rep felt different because I had to keep repositioning the band to get comfortable, and it was really distracting. Didn’t feel like I got anything but frustration out of this one

W1/D1 Chest & Shoulders 🦾

W1/D2 Back 🥊🔥

My legs are shaking so bad! That was a killer!!

Emily

Toni 

W1/D3 Glutes & Hammies

Adriana

Kristina

W2/D1 Chest & Shoulders

I keep thinking that I’ve just done the hardest possible workout that I could do, then I start a new one and find the next hardest workout I could ever do!

Shierel

W2/D2 Back Day Baby

Exercises were great and just right for me. Timing was excellent. Since it was shorter I have time to stretch after and make a protein smoothie 👍🏼

Christine

W2/D3 Quad Killer

I enjoyed the exercises a lot! I was at the gym an hour and 20 minutes and still didn’t get through the whole workout. Followed the rest times too.

W2/D4 Arms & Abs

Banded presses are reallly logistically tricky 😆 great challenge though!

Elise

Patricia Sessa

W3/D1 Chest & Shoulders 🦾

Coming back from vacation, might need to start from the start again. This was hard

Slowly but surely getting back to where I was

W1/D4 Arms & Abs

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