Name: Playbook - Morgan Olson - W1/D4 Hulk Push Day 😝
Uploaded: 2023-01-06T03:08:56.868Z
Duration: 60 min
Description: W1/D4 Hulk Push Day 😝

Jessica

Sarah

Hans Copeland

Triceps with a twist…killer! 🔥👊🏻

Kylie

Haeley

Arms are nice and swoll! 💪💪 Last part was tougher than expected.

Chelsea

Mjscully

Kris

To anyone who's reading the comments: Get back into it! I let excuses get to me for the past 2 days and I got back in today and it felt good!

Kaitlin

Adrienne Furniss

oh man love feeling the burn, arms feel like they’re nonexistent now

Squid Wan

Those standing upright rows though 💀😈!!!

Corbin

Great workout! I am no longer able to do any type of chest press! Too much pain!!

Mandy

Ellie

martina.delv

Tri day babbbbbbbby! Feel like steph curry in the gym after this one

Kaige

marisa

Awesome workout. That last superset made my triceps shudder 💪🏻

Rebekah

Erica

Naima

Kayla

Donna

Natasha

Those skull crushers with a twist are the best!

Had a bit of a time crunch but still got it done. so hard but so good!!

naomi

Marci Martinez

Brenda Elí.

Swan

Bench day! Go light on the shoulders raises to make sure you're not swinging. Nice and slow, get the blood pumping to the mucles. You should feel the burn on that shoulder builder.

GOAL
Increase coordination, flush lymph, strengthen your fast twitch muscle fibers, and increase speed #SoAthletic

DETAILS
1. Feet together.
2. Grab rope with wrists slightly in front of hips.
3. Thumbs face away from the body, shoulders are relaxed, and chin is neutral.
4. Hop low and quickly on your toes will whipping the rope with your wrists. 
5. Let the rope rotate around your body and jump as the wrists slap down.

Pro-Tip: The more relaxed you are, the longer you can keep your natural rhythm.
Pro-Tip II: Drop the rope. Jump low and fast and slap your hands on the front of your thighs. Double tap them to practice double unders. This simulates the timing and coronation needed to jump rope. After warming up with this, carry the same rhythm but just add the rope. 

CUES
- Hips In Place
- Posture is Upright AF
-Ribs Tucked

Jump Rope

GOAL
No, it doesn't include bae with a cup of coffee and waffles in her hand. But, do these often and they will produce the same amount of happiness #BootyAF

DETAILS
1. Get an upright, proud chest and feet in squat position. 
2.  Slightly bend your knees and push em out a little, aka external rotation to active your glute medius. Nail that setup.
3. Stiffen up your back and brace your abs. Flat back, you know what that is. 
4. PUSH THOSE HIPS BAAACK. Feel the stretch and pressure in the back of your legs. Yep, those are your hammies. Say good morning to them.
5. Hinge at the hip. Depth is dependent on your ability to maintain a flat back. 
6.  Stand and squeeze that azz. 

CUES
- Flat Back 
- Shoulder Blades Pinned
- Brace Abs
- Reach Hips Back
- Squeeze Your Butt

Bodyweight Good Mornings

GOAL 
Boulder upper back and scapular health

DETAILS
1. Stand tall.
2. Grab the ends of resistance bands with your thumbs pointing away from each other.
3. Begin by slowly pinching between your shoulder blades and depressing your shoulders. 
4. Keep thumbs out and avoid shrugging.
 CUES
- Depress & Retract Shoulder Blades 
- Thumbs Out
- Slow

Resistance Band Pull Aparts

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

CNS Warm Up 1 (Home)

GOAL
You're only as good as your weakest arm. Unilateral pressing to develop strong pecs, shoulders, and triceps 

DETAILS
1. Start sitting upright on a bench. Dumbbell on each knee with a 90 degree elbow.
2. Use your knee to hike the weights up to your chest height as you lay back on the bench. 
3. Immediately press out of the first rep, that may be the trickiest part.
4. Elbows are 45 degrees angle your body and you got that right triangle in yo elbow. 
5. Control the weight as it descends. Lower elbows to parallel or just below for happy shoulders and strength building.
6. As you're pressing up, squeeze the chest.  
7. Wrist is directly over elbow. And wrist is neutral. 

CUES
- Heels Grounded
- Elbows Just to Parallel
- Shoulder Blades Back and Down
- Wrists Neutral

Dumbbell Bench Press

Beach Bod 🕶️ 1

GOAL 
Build a defined, started upper chest and shoulder to look stronger, more defined with confident posture 

DETAILS
1. Lock in dumbbells overhead on an incline bench. 
2. Be sure to keep full control of the dumbbells at all times. Then breathe out and push the dumbbells up with your chest.
3. Lock your arms at the top, hold for a second, and then start slowly lowering the weight. Tip Ideally, lowering the weights should take about twice as long as raising them.
4. Repeat the movement for the prescribed amount of repetitions.
5. When you are done, place the dumbbells back on your thighs and then on the floor. This is the safest manner to release the dumbbells.

CUES
- Proud Chest 
- Squeeze from Chest

Incline Dumbbell Bench Press

GOAL
Pull back to strengthen your retraction muscles aka traps, rear delts, erectors

DETAILS
1. Resistance band is set to right at shoulder height.
2. Retract scapulas back by pulling with your elbows. 
3. At the end of the rep, your wrists are slightly above your elbows. It's almost a half scarecrow position or like a "Put your hands up" type position.
4. Control the negative and return to the start keeping your shoulder blades retracted. 

Side note: This is a very weak position and harder than just a typical row so don't be afraid to go lighter and more for blood flow.

CUES
- Retract & Depress Shoulder Blades
- Wrists above Elbows
- Proud Chest

Banded Face Pulls

Beach Bod 🕶️ 2

GOAL
Burn em brah. This is the optimal exercise for building rounder shoulders to trick people into thinking you have a tinier waist #TrickorTreat

DETAILS
1. Grip can vary. Neutral grip for basic life or internally rotate with the dumbbell slightly in front of your hip to target that rotator cuff (lighter weight).
2. Start at the hip and raise up to the shoulders. The dumbbells should be a few inches in front of your body to move in your scapular plane.
3. Elbows are slightly bent and you're initiating the movement with your shoulders.

Pro-Tip: We're going for blood flow on this. No need to get real heavy, just go lighter and check that ego.

CUES
- Retract Shoulder Blades

- Elevated Sternum 

- Reach Away 

- Tuck Your Ribs

Seated Dumbbell Lateral Raises

GOAL
Get those front shoulders poppin and striated

DETAILS
1. Seated on the edge of a bench or surface, begin with a proud chest.
2. With an underhand grip, raise one dumbbell at a time. 
3. Think of scooping the weight up and keeping the shoulders retracted slightly.
4. Slowly lower and alternate sides.

CUES - Proud Chest
- Slow & Control

Seated Alternating Underhand Front Raise

GOAL
Get some shape to your upper body and improve your shoulder function 

DETAILS
1. Knees are slightly bent, hand grip can vary but usually right inside the shoulder is optimal. 
2. With the weight at your hips, begin pulling by leading with your elbows. Get the elbows up towards your ears and the weight will follow.
3. Keep the weight close to your body. 
4. As you pull, you can shrug up to target the traps as well. 
Pro-Tip: I prefer not wrapping my thumb around the bar aka less internal rotation.

CUES
- Shrug Up 
- Squeeze Up
- Knees Slightly Bent
- Chest Up

Dumbbell Upright Row

The Weekly Shoulder Builder

GOAL
A lil twist to the skull crushers - finish with the palm forward + keep the elbows more behind your chin #Crushed

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. Extend by squeezing the tricep + twist so your palm is forward.

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

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

Dumbbell Skull Crushers w/ a Twist

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

Tri Size

W1/D4 Hulk Push Day 😝

Alex

Thank you! The video was great! I love your dogs! 😎🐶🐶

Renee Smith

Jacynthia

W1/D1 Challenge Debrief

The moves were simple, perfect for just getting back into it but boy did it whoop my butt. I definitely felt it and it felt great. A few moves I did have to mod a tiny bit just because I do not have a bench to use but I still got them done! I’m so excited to continue this!

Katrina

Paulina

W1/D1 Full Body Fresh 💪🏼

Tracey

W1/D1 PHOTOSHOOT FRESH 2.0 CHALLENGE STARTS 1/9

Sandra

Nikki Gonzales

W1/D2 Back Attack 🧨

I’m not going to feel my legs tomorrow 😂 definitely worth it and loving the program so far!!

Never did the jumping Bulgarian squat before. I love the variety!

W1/D3 Thicc Leg Day 🦵🏼

Almost forgot what a doozy that one was 🥵🔥🥵🔥

Amber

W1/D5 Mental Toughness Friday 1

Helena

Killer! Great late night work out! 💪🤘😜

Isela

W2/D1 Funky Fresh😎

Serious arm pump today 💪🔥💪🥵🔥

Béryl

W2/D2 Pull Power⛓️

Fan fucking tactic…… tweaked my knee at the beginning so I had to listen to my body and couldn’t do everything but none the less finished what I could….. and burned some cals!!!!! Thanks Momo

Ashley Whalin

That was definitely bun-tastic 😉🍑💪🤘

W2/D3 New Butt Stuff 🍑

Loved it! I ended this one with my assault bike that was collecting dust, and man...😵☠️💪🤘

Warm ups are becoming my favorite thing!!

W2/D4 Push it Real Good🎸

I’ve been during the gym while it’s so busy. Nice to have a home workouts that can still be a good challenge!

Lauren

W2/D5 Mental Toughness Friday 2

Back in the fight after a back injury. Let’s fucking go! 👊🏻

W3/D1 Full Body Effect 😊

W3/D2 Superhero Pull Day🐲

Guess the work is paying off. I don’t totally hate leg day?

W3/D3 Legs For Days

Rascal

W3/D4 🌸Pushin' Daisies💀

You weren’t kidding when you said mental toughness. Daaaaaammn, Momo 😅

Abbie

W3/D5 Mental Toughness Fridays 3

Amazing 👏 Loved all the shoulder work in this

Awesome workout, took two weeks off to nurse an injury and this was the perfect workout to get me back in!

Great for a Monday start of the week💪🏽

W4/D1 Mass Effect 👽

I like the variety of places the videos are filmed. Makes it feel more realistic!

W4/D2 Pullin' Tail🦊

Was pleasantly surprised that I liked that version of the Bulgarian split squats more than the normal one

That Bulgarian squat to hinge is ridiculous!

Christi

W4/D3 Legendary Derriere

Difficult to do a superset with one flat bench exercise and one incline bench exercise

Maya

Those bench pressed were perfectly spaced to be a CHALLENGE but totally doable

W4/D4 imPRESSive

Yes made me sweat so much ! Really tough but good

W4/D5 Mental Toughness Friday 4

Commenting for all the FINISHERS out there with me.

Great to be back and finish what I started and had to stop for nose surgery ✌🏽

W1/D4 Hulk Push Day 😝

Community

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