Name: Playbook - Morgan Olson - W1/D5 Full Body Demolition
Uploaded: 2024-01-21T02:10:11.527Z
Duration: 65 min
Description: W1/D5 Full Body Demolition

Angelana

Alyssa

Burpees are just ruuudeeee😜🦾🔥🔥🔥🔥

Sandra

Naomi

Sarah

Natasha

alishia

Traniece

Muge

I want to only do this workout everyday !

Crushed it back for more tmrws 🔥💯👊🏾

Skylar

Mandy

This is totally worth waking up early in the am!🔥💪🏻

Louis

This was a great full body! I feel as though every muscle section was worked out in some way! I also got a great sweat in!😅

Rebekah

This was a change of pace and I really enjoyed it!

Ruey Chyi

I really liked this full body workout. And I loved this first week of the 3rd edition of the DB Fighter program!

Jess

Yesss so happy to get that heart rate up steady!

Brittany

Mads

I LOVE the addition of a total body workout!!

gillian

That’s week 1 vol 3 round ??? done & dusted. 
This is challenging AF. 
Love it!
👊🏻🔥

Kylie

This was a sweaty one 🔥🔥🔥 nice plyos.

Stephanie

Warm Up 
1) Air Squats   2 x 10 
2) Half Burpee  2 x 10 
3) Plank   2 x 40 sec - 30 sec rest

Work Out 

A1) DB Snatch   4 x 10 
A2) DB Canon Squats   4 x10 - 45 sec rest

B1) KB Swings    3 x 15 *note can swap for DB*
B2) DB Step back lunge   3 x12 - 1 min rest

C1) Burpees     3 x10 
C2) Farmers Carry  3 x 30 sec  - 1 min rest

D1) Incline push ups   3 x 12 , 10 , F
D2) Reverse Crunch     3 x 12 , 10 ,  F - 45 sec

GOAL
A good squat comes from flexible ankles/hips, a strong ass, and a developed core #FoundationalShit

DETAILS

1. Feet under your hips, toes slightly turned out according to your ankle flexibility, and reach your hands forward for balance. 
2. Begin by simultaneously reaching your hips back and bending the knees.
3. As you descend, spread the Earth with your feet aka push those knees out. 
4. When the hips go just below the knees, you can stand up. If you look like a rounded goblin, you gotta stretch mo.
5. Ascend and squeeze that ass at the top of a rep for ultimate booty building.
6. Exhale on the way up

CUES

-Chest up
- Shoulder Blades Pinned
-Knees Push Out
-Weight in Heels

Air Squat

GOAL
Half the burpee, half the suck #cardiofatburner 

DETAILS GOAL
1. Bend over and reach the hands to the ground.
2. Jump the feet back into a plank position.
3. Return to a standing position with feet under your hips.
4. Jump up and clap overhead. Step in, if jumping is too challenging. 
5. 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
- Feet Replace Hands
- Quick Jumpe in
- Breathe with a Rhythm

Half Burpee

GOAL
Get that static hold for core endurance and strength #PlankMore

DETAILS
1. Feet together, butt squeezed, tuck the ribs down and flex your belly button in. 
2. Actively crunch you abs into your spine and keep the elbows below the shoulders or slightly in front. 
3. Keep it tight and focused. Think about donuts, not how bad it hurts. 

CUES
- Elbows Under Shoulders
- Feet Together
- Extend Legs

Plank

Warm up

GOAL
Increase hip explosion and shoulder stability for the ultimate athletic physique 

DETAILS
1. Hip-width stance.
2. Grip the center of the dumbbell. 
3. Grasp the weight and begin to stand and squeeze your glutes to explosively open the hips. 
4. Shoulder shrug, followed by a pull under with the arms, keeping the weight close to the body throughout the movement. 
5. Dumbbell is received at the bottom of an overhead. 
6. Complete at full hip, knee, and arm extension with the dumbbell over the middle of the foot.

CUES
- Hard Pop with Hips 
- Squeeze Butt 
- Flat Back

Dumbbell Snatch

GOAL
Overload the quads. Modify for wider squat if you experience knee problems or lack the mobility. 

DETAILS 
1. Hold a dumbbell at chest height, 1-2' away from your body.
2. Stand tall, shoulders relaxed and contract your abdominals.
3. To squat down, bend your knees and let your hips follow, maintaining even pressure throughout your foot.
4. Maintain a tall posture the entire time.
5. To stand, think about pressing the floor away.

CUES
- Tall chest
- Knees forward

Dumbbell Cannonball Goblet Squat

Superset 1

GOAL
Build invaluable power, conditioning and hip strength 

1. Hip-width stance, begin with kettlebell in hands. 
2. Begin by pushing the hips back and start the upward swing by aggressively squeezeing your butt.
3. Stabilize the line of swing and aim for shoulder height.
4. Keep the arms slightly relaxed and let bell swing down, keeping the weight as close to your groin as possible.
5. Hinge the chest forward and repeat movement. 
6. Hips descend back and down, but above the knees

CUES
- Flat Back
- Brace Abs 
- Proud Chest

Kettlebell Swing  ( can swap for dumbbell )

GOAL
Stop that quad loading lunge and sit back into the hips for glute work and team no knee pain

DETAILS
1. With dumbbells in each hand, stance is wide like a squat. 
2. Initiate the movement by taking a step back. Reach your hips back and lower your chest over your knee. Contacting the back leg through only the ball of the foot, descend until your knee nearly touches the ground. 
3. Lower slow, load the hip and then to stand drive from the front leg, not back. 
4. Do desired reps on one side, then switch. 
 CUES
- Hip Loading
- Chest Over Knee
- Sit Hips Backs

Dumbbell Step Back Lunge

Superset 2

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 
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

Superset 3

GOAL
Build up your pressing strength through proper positioning and high volume

DETAILS
1. Set hands right outside of shoulders on the dumbbell rack, couch or bench. 
2. Get in a tight plank position. No sagging your stomach or arching your lower back excessively.
2. Feet together, butt squeezed, ribs tucked and as you descend down into the push up squeeze your shoulder blades back. 
3. At the top of the rep, push away with your shoulder blades to get more movement in your serratus/scapula. 

Pro-Tip: #1 mistake is your elbow position. If your elbows track out, that's a no no. If you lose the Right Triangle in your elbow that's a no no. 

If that happens, it's because you're pressing "too high." Step closer to the bar or bench and touch the bar to below your sports bra with the elbows close to your rib cage. 

CUES
- Plank Position
- Squeeze the Shoulder Blades Back
- Right Triangle
- Bar/Bench Below Nips

Incline Push Ups ( last set to failure )

GOAL
One of my favorite lower ab exercises - use that mind muscle connection to tuck your pelvis and contract the lower abs

1. Lie down on the floor with your legs fully extended and arms to the side of your torso with the palms on the floor. Your arms should be stationary for the entire exercise.
2. Move your legs up so that your thighs are perpendicular to the floor and feet are together and parallel to the floor. This is the starting position.
3. While inhaling, move your legs towards the torso as you roll your pelvis backwards and you raise your hips off the floor. 
4. Hold the contraction for a second and move your legs back to the starting position while exhaling.

CUES
- Crunch Abs into Belly Button 
- Knees Up to Ceiling

Reverse Crunch  ( last set to failure )

Superset 4

W1/D5 Full Body Demolition

Rarielle

Swan

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Christine

Jules

W1/D2 Posterior Chain Gains 🦵🏼

Elise

That was an amazing workout! Each chest/shoulder workout I do, I get stronger and stronger! Thanks, Morgan!!

W1/D5 Full Body Demolition

Community

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