Name: Playbook - Morgan Olson - W2/D1 Arm Pump! 🦾
Uploaded: 2024-01-21T02:10:11.518Z
Duration: 55 min
Description: W2/D1 Arm Pump! 🦾

So good.

Also my wife's ass is so fat now from these workouts 🙌🏼🔥

Kait

Christina

Beth

Haeley

Mak Presgrave

Jessica

GOAL
Work that ankle stability & cardio even if it feels lame 

DETAILS
1. Start standing. 
2. Jumping both feet out and land on your toes. 
3. Simultaneously open the arms above your head. 
4. Return to original position.
5. Repeat.

CUES
- Soft Landing 
- Quick Feet 
- Exhale

Jumping Jacks

GOAL
Shoulder burner 

DETAILS
1. Circle the arms around with thumbs turned up.
2. Make sure you move from the shoulders.
3. Don’t shrug up.
4. The more you move your shoulders, the harder the shoulders will work. 
5. Do small, tight circles and medium bigger circles.
 CUES
- Move from Shoulders
- Chest Up
- Don’t Shrug

Arm Circles

GOAL
My favorite warm up exercise for shoulder joint space and stretching the chest

DETAILS
1. Stand.
2. Swing the arms using momentum.
3. Stretch the chest as the arms open up.
4. Position thumbs back towards each other for external rotation and better stretching.

CUES
- Thumbs Out
- Swing 
- Get Groovy with It

Arm Swings

Upper Body Warm Up

Swap tripod push ups for regular or incline push ups.

GOAL
Obliques and upper back 

DETAILS
1. Perfect side plank aka squeeze glutes. 
2. Grab a 2-5lb dumbbell and rear delt fly it back to parallel. 
3. 10 reps each side. 

CUES
- Shoulder Blade Retraction & Depression

Side Plank Rear Delt Flys

GOAL
Escalate that push up to boulder those shoulders. Swap for incline push ups if needed.

DETAILS
1. Downward dog position.
2. Hips up, palms down, walk the hands in slightly.
3. Begin by diving the head forward to create a tripod position with your hands and head.
4. As you descend, push the elbows back towards your hips.
5. Do not let the elbows flare out - if they do, this exercise is too difficult. Work on lat strength and shoulder presses.  CUES
- Tuck Chin
- Descend Forward
- Elbows Go Back
- Hips Up High 
- On Toes

Tripod Push Ups

Shoulder Superset

GOAL
Wider back for a tighter waist and strong look

DETAILS 
1. You will start by grabbing band and using a wider than shoulder-width pronated (palms down) grip. Step backwards two feet or so.
2. Bend your torso forward at the waist by around 30-degrees with your arms fully extended in front of you and a slight bend at the elbows. If your arms are not fully extended then you need to step a bit more backwards until they are. Once your arms are fully extended and your torso is slightly bent at the waist, tighten the lats and then you are ready to begin.
3. While keeping the arms straight, pull the bar down by contracting the lats until your hands are next to the side of the thighs. Breathe out as you perform this step.
4. While keeping the arms straight, go back to the starting position while breathing in.

CUES
- Proud Chest
- Squeeze Armpits

Resistance Band Straight Arm Pushdown

GOAL
Wider back for that strong look

DETAILS
1. Resistance band set on a high anchor. 
2. Take a knee. 
3. Lower chest but retract shoulder blades as you pull. 
4. Retract and depress shoulder blades. 
5. Squeeze from elbows. 

P. S. Ignore the lower back fat. We all got it lol. 

CUES 
- Proud Chest 
- Right Triangle

Resistance Band Overhead Pulldown

Resistant Band Back Superset

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
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

Banded Superset

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
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

Core 🔥

W2/D1 Arm Pump! 🦾

Kelly

Ellie

W1/D1 Upper Body Blast 🔥

Cristen

W1/D2 Leg Killer 😈

Kayla Jones

W1/D3 Upper Body Pump ✊🏼

Love this one!!!!🔥🔥🔥🔥🔥🔥❤️

Thank you so much! Your workouts are exactly what I was looking for. I appreciate you so much

Ramona Paulson

W1/D4 Lower Body Builder 😎

W2/D2 Legs Day! 😆

Amazing. Felt so good for my arms and abs.

W2/D3 Upper Body

Laura

It’s been a minute.. but I’m gonna get back in shape

W2/D4 Lower Body Gains

Damn! Thought it would be easy but I was wrong 😅

W3/D1 Upper Body Pump 🔥🦾

W3/D2 Leg Day! 😈

Good. But videos only worked for warm up. Not fir any others. Kept going back to incline push ups

Shania

W3/D3 Arm Day Baby! 😝

W3/D4 Lower Body Builder 🏋️‍♀️

W4/D1 Upper Body Blast 💥

W4/D2 Leg Day Burner 🔥

Starting to see results ,getting stronger with every week that passes💯💪🔥

Those high planks had my arms shaking like hell 💪

W4/D3  Arm Day Pump

Crazy finish workout for a great session!!

Could only do 10 half burpees but managed to do anything else 💪🔥🥵

W2/D1 Arm Pump! 🦾

Community

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