Name: Playbook - Morgan Olson - W1/D5 Mental Toughness Friday 1
Uploaded: 2023-01-06T02:19:04.555Z
Duration: 65 min
Description: W1/D5 Mental Toughness Friday 1

Sandra

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

Sarah

Amber

Effing loved this! Definitely a killer 💪🤘

Isela

Haeley

Them Friday feels coming in hot! 🔥🤣

Kylie

You know what, that was a lot harder than it looked

Charlie

Talk about push! Whole body shaking after this one 🔥🔥

Britt

Kaitlin

Squid Wan

Oof is right 🥵🤣 This was a really fun one!

Corbin

That workout was on a whole different level! My arms were shaking so much!!🔥💪🔥💪

Mandy

After this week could barely get through today's workout, but hey I came here to be challenged.

Nico

Phew, that one warmed me up more than hot yoga lol

Dani

Great way to finish the week, had to really dig in for this one

Ellie

No words.. completely exhausted… but feel GREAT! 🤜🏻💥🤛🏻

marisa

Last superset: 

Me: Pushes rest button
Rest button: Hahahaha 0 seconds 

Awesome workout!

Linda

That was wild!! I love the Mental Toughness days! 💪🏼🔥

Natasha

Hard work but made it through. Definitely going to need my rest day!

Kayla

Rebekah

Week one done! Feeling good! 😁💪🏻

Donna

Naima

Mjscully

Marci Martinez

naomi

Brenda Elí.

YOU'VE GOT THIS! One superset at a time, crush it out. Take your rest days. You definitely earned them And 1/6 done my babes + bros. Look at you, getting it done and stuff.

Swap kb swing for Dumbbell swing if needed. Or 8 half burpees

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

GOAL
Pump those quads like a basketball needing air. Note: if you have pain in your knees, do hip loading squats to a box. 

DETAILS
1. Proud chest, feet under hips. 
2. Begin descent by pushing hips back and knees forward at the same time to maintain at upright chest. 
3. Lower slowly, keeping chest up. 
4. Squeeze quads to stand. 

Pro-tip: don’t lock out knees at the top. 

CUES
- Proud Chest 
- Pump Quads 
- Toes Forward
- Weight in Middle of Foot

Bodyweight Suitcase Deadlift

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

Ooof.

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

GOAL
Thicker back and confident posture 

DETAILS 
1. With your feet hip width, knees soft, and back flat, shift your hips back until your chest is facing the floor.
3. Hold one dumbbell in each arm, reaching toward the floor to start, then pull your arms toward the ceiling - bending at the elbows and shoulder until your elbows are bent to 90 degrees and your upper arm is aligned with your ribs.

CUES 
- Right Triangle
- Proud Chest 
- Shoulder Blade Retraction & Depression

Dumbbell Bent Over Row

Pump Master 3000

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

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. 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
- Be a Badass Cuz Most Guys Don't Even Do These

Dumbbell Skull Crushers

Arm Blazer

GOAL
Get the volume of push ups without strict form while taxing the abs and shoulders

1. Lay stomach down on the floor. 
2. Position hands in push up position.
3. Retract shoulder blades and externally rotate.
4. Press up into a plank position by pressing the upper body up first, then following with the lower body.
5. Finish in a perfect plank position by squeezing your butt, feet together and crunching the abs.
6. Slowly lower to the starting position. 
7. Repeat as needed. It’s a bit of a ‘worm’ movement.
 CUES
- Proud Chest
- Right Triangle 
- Exhale on the Press

Worm Push Ups

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
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

Finisher

W1/D5 Mental Toughness Friday 1

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

Jessica

W1/D1 Full Body Fresh 💪🏼

Tracey

W1/D1 PHOTOSHOOT FRESH 2.0 CHALLENGE STARTS 1/9

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 🦵🏼

Hans Copeland

W1/D4 Hulk Push Day 😝

Helena

Killer! Great late night work out! 💪🤘😜

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 😊

Kris

W3/D2 Superhero Pull Day🐲

Swan

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/D5 Mental Toughness Friday 1

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