Name: Playbook - Morgan Olson - W1/D4 Full Body Demolition 🤺
Uploaded: 2023-06-09T21:05:10.639Z
Duration: 70 min
Description: W1/D4 Full Body Demolition 🤺

Talena

1st week of 3er round of the legend 💪🥵🔥

Ayla

Who knew taking a week off would have me this sore….

Makala

🔥🔥🔥🔥 Am I the only one swore?😅

I think pull day is starting to grow on me

Gabriel

Jess

August

Friday fun! Def seeing some amazing bicep definition, thanks to the elbow placement tip + the perfect form program.

Nicole

Mena

Louis

This right here is why The Legend is my favorite! Full body overload and demolition! 🔥🔥🔥

Kelly Backes

Madeline

Naomi

Absolutely insane workout. But I got through it. Thank you.

Patricia Sessa

Mads

Maite

This is fucking amazing 🤩❤️‍🔥❤️‍🔥❤️‍🔥🔥🔥🔥🔥🔥🔥🔥🔥

Kerenn

Why did that abs giant set kill me? 😂 🤷‍♀️

Nikki

Abs… omfg. Doesn’t seem like much but the combo is just killer. Hurts so good.

Abbie

This was HARD. Haven’t done a workout like this in a while and it was a challenge. But definitely worth it.

Hanna

I didn’t even know you could a cramp in your abs.  Jesus take the wheel!! 😂😂

Jodi

That arm giant set was something else. But them veins was poppin’!

That 3 super set of arms felt so good! Damn!

Sierra

Kysha

How I feel can only be summed up by this…💪🏻☠️

Cara

Tish

Robyn

Lashea Charleville

I'm so sore, but it's so worth it!! Can't wait to tackle the next week!

Loren

Noabeth

Angel

Amber Lawrence

Joyce

Absolute killer. The ab-burner at the end was no joke!

Olivia

T I R E D. I thought my Thursday rest day would help. It didn’t 😂 it’s like it never even happened lol

Wilk

Loved it!! Great way to end the week with a bearable burn 🔥

Natalia

Cecily

Rack pulls 4 x 3 
Barbell Glute bridge 4 x 12 + 10 pulse reps 

Assisted pull ups  4 x 15, 12, 10 , 8 + 8 
Bent over flys  4 x 12-15

Reverse Spider Curls  4 x 12
Barbell curls  4 x 10
Tricep v-bar push downs  4 x 15

Momomuscle ab circuit:
Wrist to knee crunch 3 x 10
Lying leg lift  3 x 10 
Ankle biters  3 x 20 
Russian twists 3 x 20

GOAL
Ultimate glute builder without loading the spine 

DETAILS
1. Begin seated on the ground with a bench directly behind you. Have a loaded barbell over your legs. Having a pad on the bar can greatly reduce the discomfort caused by this exercise.
2. Roll the bar so that it is directly above your hips, and lean back against the bench so that your shoulder blades are near the top of it.
3. Begin the movement by squeezing your butt. 
4. Push through your heels and tuck your pelvis. Focus more on glute activation and tucking the pelvis rather than how high you can push the bar. 
5. Slowly lower by pushing the hips down and repeat. 

CUES
- Initiate from Glutes
- Tuck Pelvis

Barbell Glute Bridge (  12 + 10 pulse reps )

GOAL
V important: release the tension at the bottom by resting on your back knee for 1 full second and keeping your chest over your knee. 

DETAILS
1. Start with one knee on the floor and lean your chest over your knee.
2. Starting with your hips and knees bent at 90 degrees and feet shoulder width apart. 
3. Press the floor away and stand straight up, keeping your feet in place.
4. Hold a dumbbell at your sides, keeping your arms straight the entire time.
5. Complete reps on one side. Then repeat on the other. 

CUES
- Chest Over Knee
- Brace Abs
- Mind-Muscle Connect

Dumbbell Split Lunge

Superset 1

GOAL
Wider back for smaller hips and waist

DETAILS
1. Set resistance. The heavier = the easier. 
2. Arms straight and wide grip. 
3. Externally rotate your shoulder. Think of showing your arm pits.
4. Begin by retracting your shoulder blades back and down.
5. Squeeze the elbows out and think of tucking them into your pockets. 
6. With a proud chest reach the top, lower slow. 
7. Repeat. 

CUES
- Show the Armpits
- Shoulder Blade Retraction & Depression
- Proud Chest

Assisted Pull Ups (last set drop set 8 + 8)

GOAL
Refine your mid-trap and rear delts for healthier shoulders than Dr. Oz

DETAILS
1. Hinging at the hip or what have you, get your spine rigid and neutral. Chin tucked.
2. Begin by squeezing your shoulder blades down towards your hips. 
3. Contract the shoulder blades together and squeeze to full range to extend the weight. 
4. Fly away birdy. Slow and controlled.
Pro-Tip: Don't relax your chest if you have a support, think of resisting the pad or your knees and pulling everything back to tighten your erectors, scaps, and mid back up. 

CUES
- Rigid, Extended Spine
- Pinch Shoulders Back & Down
- Chest Angled Up

Bent Over Rear Delt Flys

Superset 2

GOAL
Use gravity and eliminate momentum to blast those muscle fibers to shreds #Shredz

DETAILS
1. Grab those dumbbells in each hand, lay chest forward on an incline bench and scoot up to where you get a good strong position at the top. 
2. While straddling the bench, let the weight pull your arms to a dead hang. Twist your palm face down. 
3. Begin to curl the weight up, only hinging at the elbow.
4. Use your spidey focus to keep the elbow directly below the shoulder and not letting that fucker creep back. Don't shorten the range by pushing the elbow back behind your shoulder. 
5. Now squeeze that ish.

Beware: Beware of web-like material squirting out of your wrists after these curls. So worth it. 

CUES
- Squeeze
- Stationary Elbow
- Elbow Directly Below Shoulder
- Control That Negative

Reverse Spider Curls

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

GOAL
Triceps that scream strong

DETAILS
1. Proud chest. 
2. Push hips back slightly and lean torso forward at 30 degrees. 
3. Isolate elbows by pushing them forward and squeeze from you triceps to extend.
4. Keep elbows in place and repeat. 


CUES
- Right Triangle 
- Proud Chest

V-Bars Pushdown

Giant set

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

W1/D4 Full Body Demolition 🤺

Feels great to be back! 🔥❤️‍🔥

Holy hell….killer work out after having a week off…

W1/D1 Legs | Rack Pull

Katherine

W1/D2 Legendary Pull 🔥

timeforGAINS

W1/D3 Legendary Push | Bench

Thank you for not absolutely demolishing my legs with this one

W2/D1 Legs | Back Squat

Not sure what it is but this program has me dead!

W2/D2 Epic Pull Day 🥊

I am braking PR 💪😅 second round on the legend 🔥🔥🔥

Very nice chest pump! Easily one of the best bang for your time workouts.

W2/D3 Push | Bench 🔥

Korra

Definitely getting stronger! 45 pounds weighted planks woof woof 🥵🔥

W2/D4 Full Body Burn 🔥

This one always fools me. I look at it, and I’m like “that’s it?”  And then I get my ass kicked 😂

That was a good workout even though I felt a little off. I feel a little bit better🔥🥹

W3/D1 Legs | Deadlift

W3/D2 Epic Pull Day 💪🏼

Hit a big PR today! Let’s go! These work outs keep my ass sore everyday!

Those face pulls were evil after a gnarly pull day yesterday 😣

W3/D3 Big Bench Day 🦾

🥵🥵🥵🥵🥵woof woof !!!!! Arg!!!💪💪💪💪💪

W3/D4 Gnarly Abs & Arms

Katie

That air dyne 🥵 legs are shaking 🫨 🔥

Was a killer on a hot day with the AC not working 💯 but I killed it and feel awesome! Legs 🦵 be growing!!

W4/D1 Squat Dom Legs

Short and effective. I wound up adding straight arm pull downs, cable crossovers, and close grip pull downs. And now I’m dead.

W4/D2 Pull Volume

Felt good after taking a week off. Still feeling strong 💪

Feeling really good after that one!  Loved it!

W4/D3 Push Pump

Those side planks woof woof … freaking love those💪😅🔥

Those side lying push ups are something else lol

Damn! It’s always a great workout after couple days off!☺️💪🏻💪🏻🔥

W4/D4 Bulletproof Full Body 🦾

Damn that was good! 🔥🔥💪🏻💪🏻

Killer glutes/hammies workout. I’ll be crying tomorrow, don’t worry 😉

10min jump rope finisher?! Bahahaha, sick.

Deb Livingston

W5/D1 Leg of Steel

The pats are on fire, had to change up a few exercises due to machine availability, but it felt great!

That ending. Seemingly easy but it kicks your booty.

W5/D2 Bulletproof Back 🔥

Great workout. Truly can’t believe the difference between week one to now.

W5/D3 Push | Bench

Great way end this!!! I loved every single workout! 🔥💪🏻

Loooove the Legend! I achieved something higher than a regular pump today, my arms literally felt like they exploded 🥰

W1/D4 Full Body Demolition 🤺

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