Name: Playbook - Morgan Olson - W1/D4 Diesel Arm Situation 💥 Home Edition
Uploaded: 2024-01-21T02:10:11.444Z
Duration: 45 min
Description: W1/D4 Diesel Arm Situation 💥 Home Edition

Best pump I’ve had in a long time! 💪🏽

Natasha

Vibing today ! Great arm workout 👍🏽

Royalty

Mandy

Swan

Good work out!!! Arms on FIRE!!! 💪😜 🔥

Sukie

Helena

Patricia Sessa

Rascal

After 2 months off, I am dipping my toe back in. It is hard, but I am going to do it. For myself. This is for me.

Christi

Ashley

Maddie

Tania

Betina

Becky Cole

Laura

Just started this in the last week and it’s so helpful and must I say organized AF. Which I can appreciate with my chaotic schedule. Loving it!

The ab burner is always killer but I love it🔥

Solid workout. Deceptively effective. Love the slow and controlled prompts.

Juliette

Sarah

The way you handle those things Zottman curls, another level 😎 💪🏼

Rocío

Heather Smith

Lyndsey

Yesenia

I like it! It's not too much not too little. Its perf.

Holly Z

This is my fav arms workout ever, loved the 15s

Giada

On my way to dance thru the ten minute walk, but this workout was aces in my book 👌🏻

Michelle

Kate

Christine

Been subbing the walk with 10 minutes of jump rope 🔥🔥🔥

Bench dips and the waiter curl are apparently a no no for my rotator cuff muscles. I have to skip the internal rotation.

Brittany

Bahareh

Soph

I loved the bicep curl variations on this! But ohhhh buddy: tomorrow my abs are gonna be even sorer than they are right now 🙃

Andrea

AC Michel

Solid arm pump… my muscles are busting outta my sleeves!

Maria

Susan

Naomi

Lashea Charleville

I love the arm workouts from MoMo! They make my arms pumped so much they feel like they’re going to pop!

Thought my arms were bad until
I got to abs 🥲

Emalee Tunney

Rebekah

Dani

Candice

The last two blocks 🔥🥵 arms and abs are gonna be useless today (and probably tomorrow)

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
Michelin man maker. Use this as mainly a drop set 

DETAILS 
1. Grab a dumbbell. 
2. Palms facing up. 
3. Squeeze your biceps to lift up 
4. Elbows go out. 
5. Try not to shrug too much. 
6. Lower slowly. 

CUES
- Proud Chest
- Externally Rotate 
- Elbows Out 
- Squeeze from Bicep

Waiter Curl

Single DB Work

GOAL
Poppin biceps and forearms 

DETAILS
1. Proud chest, stand tall and squeeze your butt.
2. With a dumbbell in each hand, have a pronated grip aka overhand.
3. Squeeze from the forearms to curl the weight. 
4. Arc away from your body, not just up. 
5. Lower slowly and repeat.

CUES
- Squeeze Forearms
- Proud Chest 
- Don’t Shrug

Dumbbell Reverse Curl

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

DETAILS

1. Lay on a an incline 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

Incline Dumbbell Skull Crushers

Bi & Tri superset

GOAL
Hammer the forearms + biceps at the same time 

DETAILS
1. Proud chest. 
2. Squeeze biceps with palms up. 
3. Turn dumbbell at top of movement. 
4. Lower slowly. Pushing the elbow forward. 
5. Slow and controlled. 

CUES
- Elbow Forward
- Shoulders Back
- Squeeze Bicep

Dumbbell Zottman Curl

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
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

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

Non-stop. 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

GOAL
Low impact fat burner 

DETAILS
1. Set treadmill to a 8-12 incline and a 2.5-3.5 mph. 
2. Begin by walking with a talk chest. 
3. Don’t hold onto the handles. 

CUES
- Exhale 
- Watch Some YouTube

Or go take a walk outside

Treadmill incline walk/Outside Walk

W1/D4 Diesel Arm Situation 💥 Home Edition

Rach

Great preview! So hype for this next set!

Johnnie

Gonna be doing a mix of gym and home due to work so THANK YOUUU for providing both options Coach! 
U rock!

Tina McCoy

Diesel Season!! CHALLENGE starts July 11th!

First day back ! Can feel everything in my legs .

Amanda

W1/D1 Diesel Legs Home Edition

Working on form when it comes to chest ! But so far so good

W1/D2 Chest and Shoulders Home Edition

Could only do the DB workouts I didn’t have a band ! But going to do cardio later after work .

Jade

W1/D3 V-taper Back Day Home Edition

Took this day as a rest day but back to legs tmmrw!

Steph

W1/D5 Diesel Mode Home Edition

Didn’t have much strength to do lunge jumps but I did four sets of the reg lunges!

Adriana

First work out from you and my first home work out from transitioning out of a gym. Did. Not. Disappoint. 👏🏻

W1/D4 Diesel Arm Situation 💥 Home Edition

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