Name: Playbook - Morgan Olson - W1/D4 Full Body Burner 🥵
Uploaded: 2022-10-11T22:07:46.119Z
Duration: 60 min
Description: W1/D4 Full Body Burner 🥵

That was great until the last set! Oof you have to be in excellent shape to do that 50-40-30-20-10 set! Holy shit! 🥵

Helen

I will never like Benchmark 2. Ever. I refuse. Awesome workout.

Kate

Not gonna lie…Benchmark II was fuckin humbling 🥴😅

Stephanie

Ainsley

Maddie

Ingrid

Kelly

JFay

I swear this stuff worth it back for more Wed. 🔥💪🏾🔥

Skylar

Wthhhhh 50 jump squats !! What a massive burn today !!!

Jennifer Ginyard 

Tori

Zoé

Annamaria

Jess

Finished week one and it definitely kicked my ass! I’m excited for more 💪🏻💪🏻

Chey

Someone needs to come pick me up for the hanging exercises cause I'm too damn short lmfao

Alli

Fantastic workout.  Supper pumped and sweaty!

Shelly

Rosalba

Julia Ewing 

Nikki

BEATRIZ

Lindsey

I found out today, I’d rather do a 5k than that last set 🏋️😫💪

Ashton

Lisa

Lindsay

T.Green

Those burpees man…that’s all I have to say😮‍💨

Izzy

I made it through week 1!!! 💪🏾😩😤

Kysha

Francess

Chantelle

Katie

this is the one where i couldn’t stop cussing you out in my head so thank you i think that’s a great sign

hobbes

Marz

Erica

Cecily

Lauren

Harley

I have a love and hate relationship with burpees😅

Selma

Michelle

GOAL
Get more power than an NFL linebacker 

DETAILS
1. Perfect deadlift position with hips slightly lower aka stiffen spine, squeeze armpits knees bent hips back and shins parallel.
2. Hands are a little wider than shoulder width - use straps if you have them.
3. Begin the pull by driving the legs into the ground. Keeping the chest and shoulders over the bar.
4. Do not pop the hips up - use the legs.
5. Once you reach the hips, extend the legs and ‘jump and shrug.’
6. Bend arms and keep bar close to bottom.

Pro-Tip: This is highly technical and athletic. Start slow - swap for box jumps if needed.
 CUES
- Hips Sit Back
- Use Legs
- Jump, Shrug & Bend Arms

Clean High Pulls

GOAL
Tricep & front delt builder

DETAILS
1. Proud chest & close grip on bar. 
2. Externally rotate. 
3. Squeeze between your shoulder blades as you lower the bar. 
4. Lower below sports bra or nipples with elbows close to body. 
5. Right triangle in elbow. 
6. Exhale and press up. 

CUES
- Proud Chest
- Externally Rotate 
- Right Triangle

Close Grip Bench Press (last set drop set 6+8)

GOAL
Get some blood flow to your biceps #CurlsForTheGirls

DETAILS
1. Begin the rep with your dumbbell supine aka palm is facing up towards the ceiling. 
2. Fully stretched out like a kitten in the sun, begin curling one arm by contracting the bicep. 
3. Bring the bar just above elbow height and return to a fully stretched position.
4. Keep shoulders blades back and down. 

Pro-Tip: Watch that your shoulder doesn't lift the weight. If you start raising your elbows forward and away from your rib cage, that is a sign your shoulder is being a controlling bitch. Instead, isolate that bicep. 

CUES
- Elbows Close to Body
- Don't Front Raise the Weights
- Initiate from Bicep not Shoulder
- Squeeze
- Full Stretch

Barbell Curl (drop set 12+8)

Upper Body Push

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 (drop set 12+10)

GOAL
There are more modifications to this than there are girls on your phone. There's no "one way" to curl, just some key principles. Get some blood flow to your biceps #CurlsForTheGirls

DETAILS
1. Begin the rep with your dumbbell supine aka palm is facing up towards the ceiling. 
2. Fully stretched out like a kitten in the sun, begin curling one arm by contracting the bicep. 
3. Bring the dumbbell just above elbow height and return to a fully stretched position. Hand can turn in at the bottom if pressure on the elbow is uncomfortable.  

Pro-Tip: Watch that your shoulder doesn't lift the weight. If you start raising your elbows forward and away from your rib cage, that is a sign your shoulder is being a controlling bitch. Instead, isolate that bicep. 

CUES
- Elbows Close to Body
- Don't Front Raise the Weights
- Initiate from Bicep not Shoulder
- Squeeze
- Full Stretch

Dumbbell Supine 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

GOAL
Strengthen the lower abs for supreme injury prevention, lifting strength and pelvic control #PelvicStrong

DETAILS
1. On a dip bar, extend arms and actively press away from it.
2. Create as much space between the ears and shoulders as possible. 
3. Stack your body in a perfectly straight line, abs crunched, butt squeezed, and toes pointed.
4. Begin the rep by lifting the toes up to hip level. 
5. Actively crunch your abs while keeping your hips under your shoulders, don't let the hips tuck back behind your body. 
6. On the descent, control the negative and pray to the ab Gods to power you through at least 10 reps. 

CUES
- Feet Together
- Control Descent
- Exhale on Crunch
- Hips In Line With Body
- Crunch Belly Button In

Dip Bar Leg Raise

Triset ⚠️

GOAL
Strengthen the lower abs for supreme injury prevention, lifting strength and pelvic control #PelvicStrong

DETAILS
1. Don't let yourself swing around. Slow and controlled is the name of the game.
2. Jump up and hold onto to a bar. Retract your shoulders and externally rotate that shit. 
3. Stack your body in a perfectly straight line, abs crunched. 
4. Begin the rep by crunching the abs and bending the knees.
5. Actively crunch your abs while keeping your hips under your shoulders, don't let the hips tuck back behind your body. 
6. On the descent, control the negative and pray to the ab Gods to power you through at least 10 reps. 

CUES
- Feet Together
- Control Descent
- Exhale on Crunch
- Hips In Line With Body
- Crunch Belly Button In

Hanging Bent Knee Raise (12-15)

GOAL 
Posture, forearms, core and traps of a tank

1. Holding onto a dumbbell or kettlebell in each hand, stand tall and keep a forward gaze as you walk forward maintaining good posture.
2. Keep the dumbbells or kettlebells 1-2" away from your body.
3. Start to walk forward, while maintaining perfect balance and stability.
4. Avoid rocking side to side. 

CUES
- Proud Chest
- Minimize Rocking

Farmers Carry

Bulletproof Body 🚀

GOAL
Cardio life, aim for a soft landing. Swap for 1 regular squats with 5 high knees jumping is too much impact per rep. 

DETAILS
1. In squat position, squat with driving the knees out. 
2. Accelerate out of the bottom right of the squat and jump. 
3. Extend knees fully. Squeeze your butt. 
4. Land softly. 
5. Repeat. 

CUES
- Tall Jump
- Soft Landing
- Exhale on Jump

Jumping Squats

Butterfly Sit-Up

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
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

GOAL
Wider back for a tighter waist and strong look

DETAILS 
1. Grab the pull up bar with arms fully extended and externally rotate your shoulders, think of showing your armpits forward. 
2. Begin by retracting your shoulder blades back to initiate the movement and follow through by squeezing your elbows down towards your hips. 
3. Keep your sternum up towards the ceiling and squeeze your armpits hard. 
4. Try to get chin over bar, exhale and lower slowly. 

CUES
- Proud Chest
- Squeeze Armpits
- Show the Armpits

Wide Grip Pull Up

Benchmark II (Note Time)

W1/D4 Full Body Burner 🥵

Whew. First day of the real fighter! I’m proud of myself for completing it. 😎

It would be cool to maybe have 2 different workouts for the same muscles just in case a specific machine isn’t available or the particular workout/machine strains a certain part of the body. Other than that amazing 1st day!

Rachel

Harleen

W1/D1 Fighter Legs 😈

Chloe

I love the videos! 
I wish they had more explaining about the positions for each and maybe another option in case I can’t do certain exercises.

But over all I love it so far

Bella

W1/D2 Back and Bi’s 🔥

Cameron

Amazing!!!!! Love me some good challenging workout

W1/D3 Fighter Push 🦾

W2/D1 Glute Builder 😏

This one really kicked my ass. I pushed myself with preworkout and this workout still had me struggling.

Erika

Made me love back and bi day so much more!

Sabrina

Franciara

W2/D2 Fighter Flex 💪🏼

Love the workouts! I just feel like I’ve been training the same muscle groups multiple days. I’m usually used to muscle groups once per week: legs/back/chest,abs, biceps/shoulders, triceps

Hannah

W2/D3 Bulletproof Chest 🧱

Sarah

Great! Question.. what would you recommend doing between sets if people are hogging machines? I tend to only run into this on weekends but I don’t wanna weaken my workouts/progress by waiting 5 or so mins when I’m supposed to be only resting a a min.

Abraham 

W2/D4 Full Bod 🤬

W3/D1 Shredded Legs 🦵🏼

Adair Dylan

Loved loved loveeeeed this one 🔥🔥🔥

W3/D2 Fighter Pull 🤘🏼

Holly

Got me a forehead poppin from all that ahaha

Alaina

W3/D3 Chest and Shoulder Pump ⛽️

Logan

My abs are in absolute agony after this week, can’t wait for the next one 🫠

W3/D4 Full Body Burner 🔥

Kallie

W4/D1 Steel Legs 🦿

W4/D2 Built Back 🧱

Woo-hoo! Can't lift my arms 🤣 nice one

W4/D3 Chiseled Chest 🔨

Loren

W4/D4 Full Body Demolition 💥

This was killer, doubt I’ll be able to go walk tomorrow 🫠

Can you confirm some of the leg band thinggos? 10 reps - but is is 10 reps of 10 steps? Etc

Jill

W5/D1 Leg Day Killer

W5/D2 Upper Body Shreds

Emerson

Shoulders and arms buuurning man!! Feel so good lets go!!

jahaira

W5/D3 Boulder Shoulders 🪨

W5/D4 Full Body Destroyer 💣

Prs all day. Testament to the programming.

W6/D1 Strong Legs ⛽️

haha coach momo…you forgot to put a rest in between sets there…😅…right?

Kali

W6/D2 Fighter Strength 💀

I can't believe it, almost done with Fighter! Well,this round anyway ;)

The app will not let me leave you a 5 star rating, which is very annoying. I give you 5 +⭐️⭐️⭐️⭐️⭐️

Carol-Anne

Great way to almost finish this program! One more to go!

Char

W6/D3 Chest Annihilator 🚀

Holy baby Jesus done and dusted 🥳🥳🥳🥳🙏🏼🙏🏼🙏🏼🙏🏼🎉🎉🎉🎉

W1/D4 Full Body Burner 🥵

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