Name: Playbook - Morgan Olson - W2/D1 Glute Builder 😏
Uploaded: 2024-01-21T02:10:11.438Z
Duration: 70 min
Description: W2/D1 Glute Builder 😏

Great workout, I am using a home gym so I do look up a lot of alternatives for resistance bands and depending on how I feel it is compared to the actual machine needed I add reps or sets as needed.

Arden

Boyyyyyy I bout damn near died at those sissy squats. You did your big one with this Morgan 😘🤌🏾

Tori

Workouts are great but depend on the gym you attend having a huge amount of kit and equipment. I couldn’t do half of this session unfortunately due to lack of equipment, and the gym I go to is pretty decent. Would be great to have alternative options for each exercise using different equipment. Thanks

Kate Bouchier-Hayes

my legs are going to hate me tomorrow 🥴🔥

chenise

Phew. Ouch, in a good way. Super shakey legs

Jessica

Good leg day, I run instead of box. 2 round of the fighter. It’s solid💯

Diamond

It was great, now that I have the app I’m tweaking my form to the way it needs to be

Jensen

Redid this one because I modified so much of it on Monday

Rach Mast

Packed gym so I made a ton of modifications. Basically my own workout lol

Louis

My favorite session so far! Shit felt soooo good!

Minnisa

Ryane

Working them glutes baby!🔥🔥 and hitting the bag like a mad man

Candace

Cassie

there’s no smith machine at my gym so would love a suggested substitution for that one :)

Nico

Making other options for the punching bag

Emily

Ooh that smith sumo into sissy squat is 🤢🤮😅

Tank

I might low key starting to enjoy leg day….

Crys

I was missing out in my life without this workout 🏋️‍♀️😅❤️‍🔥🔥🔥🔥

Ayla

Hydrate x3 you will need all the replacement you can get!!! 🐯 💪🏾

Brandon

Fuck yeah!!! I might have a boxing crush.

Nora

i had to skip the cardio cause i was running late for work but i feel good!

Ashley

Loved the alternating leg movements. Sumo on Smith machine followed by the Sissy squats was a good burn. Thanks!!

the burn is TOO real, the best way to sweat your arse off

Dorothea

Doing the ol’ penguin waddle out of the gym. 🦵🏽🔥💀

Angely Gonzalez

I swear….these work outs are killer. ☠️🙃

Makala

Gina

Caroline

In case a gym doesn’t have some machines or equipment for the intended exercise, could you provide adequate substitute exercises? Other than that, these have been great as always!

Djé

Hailey

MARIANA

Dustie

Nice leg day! Forgot my gloves so opted for a 3 mile jog instead 🦵 🔥

It was great! The second band exercise was a little confusing but everything else felt great. I did the stairmaster and elliptical for cardio.

Reece

Felt great to get on the heavy bag🥊🔥💪🏽

Stephanie

Legs and knees of steel…one of these days! 😅 Good workout

Gabriel

Gabrielle

Instead of heavy bag combos, I did an AMRAP with pull-ups, KB swings and push-ups

Julia

I’m not sure if I can feel my legs 🦵🏾

Daphne Hart

Chloe

Kate

Kelly

At this rate I’ll be crushing a watermelon in no time🥵💀

Izzy

Today I felt really strong. Love all the squats and I’m starting to look more muscular with only a week in.

Christy

GOAL
Pre-pump your external rotators to strengthen your hips and knees 

DETAILS
1. Place a band slightly above your knees, standing tall and starting with your feet about hip width.
2. On your toes, push your knees out and lower down about 2 inches.
3. Chest is up and step to the side. 
4. Do about 20 steps one direction, then 20 the other. 
5. Do not lean, or step so far that your knee falls inward and maintain tension through the band the entire time.

CUES
- Squeeze from Glutes
- Knees Out
- Stay 2 Inches Bent

Lateral Band Walk

GOAL
Side booty for knee health and welp, side butt

DETAILS
1. Wrap a band above knees. Preferably a fabric band.
2. Begin on your tip toes and push the knees slightly out. 
3. Descend into a mini dip, keeping the chest perfectly upright. 
4. Think of an elevator. 
5. Step forward with one leg and then forward with the next.
6. Repeat. Go forward and backwards. 
7. Reps are total. 

CUES
- Chest Up
- Knees Out
- Tip Toes
- Touch Your Glutes

Monster Walk

GOAL
Look like Frankenstein, booty like JLo

DETAILS
1. With a band above your knees, stand tall and begin the movement by squeezing your glute. 
2. Side walk for an even amount of steps on both sides. 
3. Avoid moving from the quad, instead mind muscle connect and squeeze from your glute. 

CUES
- Proud Chest 
- Squeeze from Glutes

Straight Legged Lateral Walk

Crazy Pump

GOAL
Compound movement that hits it all

DETAILS
1. Place barbell on your back and create a shelf by squeezing your shoulder blades back and down.
2. Proud chest, with feet shoulder width.
3. Start by reaching the hips back and pushing the knees out.
4. Lower slowly and sit on the box. Keep abs braced and get rid of the momentum. 
5. Stand and squeeze butt. 

CUES
- Proud Chest
- Brace Abs
- Knees Out

Box Squat

GOAL
Hamer those glutes, hamstrings and inner thighs, yum.

DETAILS
1. Set bar to shoulder height.
2. Position hands thumb distance away from where the rough meets the smooth on the barbell.
3. Squeeze shoulders back and get a proud chest.
4. Walk feet forward to be wide and toes slightly out.
5. Unrack.
6. Brace abs, arch back and push your hips back as you lower slow.
7. Squeeze your butt to stand.

CUES - Flat Back
- Brace Abs
- Hips Back

Smith Machine Sumo Squat

GOAL
Quad incineration. Do weighted then drop set to bodyweight 

DETAILS
1. Standing upright, with feet at shoulder width and toes flexed up.
2. Hold a plate in front of you, slowly lower by pushing your hips back. 
3. Keep your chest as upright as possible, hold for a second.
4. Squeeze your quads to stand.
5. Stay slightly leaned back and squeeze quads and butt at top.

CUES - Proud Chest
- Exhale as You Stand

Weighted Sissy Squats

Leg Pump

GOAL
Strengthen your leg drive with minimal spinal fading 

DETAILS
1. Feet position - Put them up high to stretch and work those hamstrings/glutes, or put them lower and closer together to smash those quads. 
2. Begin by pinning your shoulder blades into the pad, getting a proud chest, and setting your feet.
3. Un-rack the weight and lower slowly.
4. Keep the knees driving out slightly. Don't look like Bambi just coming out of the womb.
5. At the bottom, only go low enough where your lower back is still against the back pad.
6. Drive from heels to extend legs and don't lock out the knees fully at the top. We ain't tryna blow a knee.

CUES
- Back Pinned Against the Pad
- Knees Track Out
- Push from Heels

Leg Press (wide stance into narrow stance, drop set 15+15)

GOAL
We’re thickening the density of your abdominal wall for a proper 6-pack. My favorite exercise for abs, ever. 

DETAILS
1. Use a close grip attachment and pick a challenging weight. 
2. Get on your hands and knees and walk back about 6 feet from the machine. 
3. Squeeze your elbows around your head. 
4. Hover over the space ahead of you. 
5. Begin by crunching the belly button into the spine. 
6. Find your balance and isolate the ab crunch. 
7. Avoid pushing the hips back towards your feet as you crunch. 

CUES 
- Hollow Rock
- Hover

Cable Crunch (drop set last 2 sets, 12+12)

Superset

1. Wrap hands and wear 14-16 oz gloves.
2. Work through combos depending on experience level.
3. Do 10 repeats of a 1.
4. Then 10 of a 2.
5. Then 10 of a 1-2.
6. Then 10 of a 1-1-2.
7. Repeating and progressing as your experience increases.
8. Use your footwork and head movement to simulate dodging punches.
9. Work on hip connection to bag, neutral wrist, speed, and power.

The Fighter Cheat Sheet: 
* 1 (Jab)
* 2 (Right Cross)
* 1-2 (Jab-Right cross) 
* 1-1-2 (Jab-Jab-Cross) 
* 1-2-3 (Jab-Cross-Left hook) 
* 1-2-3-2 (Jab-Cross-Hook-Cross) 
* 1-2-5-2 (Jab-Cross-Left uppercut-Cross) 
* 1-6-3-2 (Jab-Right uppercut-Left hook-Right hand) 
* 2-3-2 (Right cross-Left hook-Right cross)

Heavy Bag Combos 🥊

W2/D1 Glute Builder 😏

So good. The boxing set at the end was an awesome finisher.

Tonya

Still hurt. Still doing as much as I can. Torn ligaments got me all messed up but I’m still working at it.

Tommy

Kicked my ass! But really good, leg day is rough for me to stay motivated to push through it. But it helps to be able to see your videos as to what the form should look like and being able to log everything. We love a good check list! It was a good start off! Can’t wait to see my progression throughout the weeks!

Hannah

W1/D1 Fighter Legs 😈

Carmen

Jessie Wang

W1/D2 Back and Bi’s 🔥

It was very challenging but all worth it 🦾🔥

Nadia

The sweat… POURING
2nd time doing this program and thrilled with all the new PRs

W1/D3 Fighter Push 🦾

Those cleans can be rough for us big yiddie peeps, but such a good work out. Might be crawling out after those burpees not gonna lie 🤣

So hard! I'm on week 1 and know this should get easier but would be nice to have modifications /some optional exercises

Anna-Peter

W1/D4 Full Body Burner 🥵

Great workout as always. I've been lifting for more than 10 years and Morgan's workouts are always challenging!

Miel

W2/D2 Fighter Flex 💪🏼

My arms are wrecked 🥵 shaking as I leave the gym hahah

Alexis

first day back from being sick for a week . time to build my strength back up!

W2/D3 Bulletproof Chest 🧱

Mads

Ain’t no 🤬 way..almost got taken out at those Bulgarian jumps.

W2/D4 Full Bod 🤬

Jyoti

W3/D1 Shredded Legs 🦵🏼

Have to modify everything due to an injury so just doing as much as I can right now.

Absolutely had to modify some but feeling it for sure

W2/D1 Glute Builder 😏

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