Name: Playbook - Morgan Olson - W2/D1 Jump bb, Jump 🔥
Uploaded: 2024-01-21T02:10:11.388Z
Duration: 65 min
Description: W2/D1 Jump bb, Jump 🔥

Did complete due to time constraints but the 3/4ths I did kicked my butt!

Courtney Schrade

Another great one! That finisher was killer 😂

Carr

Alex

Loved this training day. Could have bumped up deadlift, legs feel 🦍🔥

Christine

Did not get to fully complete, but this was still super good

McKenzie

Michelle

yangBAE

Caroline

Mercedez

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

ON TOES, KNEES PUSH OUT, CHEST UP, FEET FORWARD (RPE 6)

Lateral Band Walk

GOAL
Loading the hips and legs while maintaining and more upright chest for less back strain and more glute focus
 1. Begin with a bar loaded on the ground. The feet should be set very wide, near the collars. Bend at the hips to grip the bar. The arms should be directly below the shoulders, inside the legs, and you can use a pronated grip, a mixed grip, or hook grip. Relax the shoulders, which in effect lengthens your arms.
2. Take a breath, and then lower your hips, looking forward with your head with your chest up. Drive through the floor, spreading your feet apart, with your weight on the back half of your feet. Extend through the hips and knees.
3. As the bar passes through the knees, lean back and drive the hips into the bar, pulling your shoulder blades together.
4. Return the weight to the ground by bending at the hips and controlling the weight on the way down

CUES
- Spread the Earth with Your Feet
- Squeeze Glutes
- Retract Spine
- Brace Abs

3x12 
SLOW & CONTROLLED. SQUEEZE FROM ELBOWS, PROUD CHEST AT BOTTOM (RPE 9)

Sumo Deadlift

- BB GLUTE BRIDGE 3x12+15 pulses
LOAD HIP, KNEE PUSHES OUT, HOLD AT TOP FOR STABILITY (RPE 9)

- V-UPS 3x12-15
DRAW IN BELLY BUTTON, STRAIGHT LEGS, & POINT TOES (RPE 8)

GOAL
Ultimate glute builder without loading the spine 

DETAILS
1. Begin seated on the ground with a bench directly behind you. Have a loaded barbell over your legs. Having a pad on the bar can greatly reduce the discomfort caused by this exercise.
2. Roll the bar so that it is directly above your hips, and lean back against the bench so that your shoulder blades are near the top of it.
3. Begin the movement by squeezing your butt. 
4. Push through your heels and tuck your pelvis. Focus more on glute activation and tucking the pelvis rather than how high you can push the bar. 
5. Slowly lower by pushing the hips down and repeat. 

CUES
- Initiate from Glutes
- Tuck Pelvis

Barbell Glute Bridge

GOAL
Lower ab and 6-pack developer.

DETAILS
1. Lay with your legs straight out in front of you.
2. As you raise your legs, reach your fingers toward the ceiling to pull your upper body off the floor.
3. Slowly lower yourself back and try not to use momentum.

CUES
- Crunch Belly Button into Spine
- Point Toes 
- Exhale on the Up

V-Ups

Superset

- LATERAL STEP UPS 4x10 each side
CHEST FORWARD, HIP BACK, & HOLD AT TOP FOR STABILITY (RPE 7)

- SEATED LEG CURLS 4x15,12,10,8+8
SQUEEZE FROM HAMSTRINGS (RPE 8)

You want to load your hip, not execute with momentum - maximal control on this one

DETAILS
1. Set a box to the proper height. When you step your foot on the box, your hips are just below your knee. Setting it too high creates hip shifting and pushing off with the back leg. Don't do that. 
2. Place your foot on the box, push knee slightly out, and keep it over ankle. 
3. Begin movement by centering your chest over your knee (balances your center of gravity). 
4. As you drive up through your heel, raise your chest and extend the knee. DO NOT push off with your back leg. 
5. Stand tall and return slow and controlled by leaning the chest forward to counterbalance your weight. Chest over knee = ultimate hip loading = booty gains. 
6. On the return, drag your back foot against the box for stability. 

CUES

- Hips Back
- Knee Pushes Out
- Relax the Back Leg

Lateral Step Up

GOAL
Stronger hammies = hotter legs, less knee pain/injuries, being mistaken for two hot dogs for legs #HotNot

DETAILS
1. Try to scoot up towards the edge of the seat like you're on that flying chair ride at the fair. It might give you more leverage to squeeze your hamstrings. 
2. Lean your chest forward if you feel it get you a better squeeze. 
3. Tune into your Jedi Mind Muscle Connection and really "squeeze" your hammies. 
4. Try pointing the toes down to feel pure concentration on the back of your legs. 
5. Exhale on the curl, inhale on the release. 

CUES
- Concentrate
- Breathe

Seated Leg Curl

- STRAIGHT ARM PUSHDOWN 3x15+10
STRETCH, SQUEEZE SHOULDER BLADES BACK & DOWN WITH A PROUD CHEST AT BOTTOM OF REP (RPE 8)

- FACE PULLS 3x15
SQUEEZE BETWEEN SHOULDER BLADES, AVOID SHRUGGING UP AGGRESSIVELY (RPE 8)

GOAL
Wider back for a tighter waist and strong look

DETAILS 
1. You will start by grabbing the wide bar from the top pulley of a pulldown machine 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

Rope Straight Arm Pushdown

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

DETAILS
1. Cable 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

Face Pulls

- BOX JUMPS 3x20
SOFT LANDING ON BOX (RPE 7)

- JUMP ROPE 3x90sec
SHOULDERS BACK & DOWN, TALL CHEST (RPE 7)

GOAL
Power + speed 

DETAILS
1. Stand a few inches in front of the box
2. Slightly bend knees and push out slightly. 
3. Swing arms behind you. 
4. Throw arms up to propel the jump. 
5. Extend hips and knees to accelerate out the bottom. 
6. Land softly on box. 
7. Aim to throw all your momentum up and forward, not down on the box. 
8. Step down, alternating sides. 

CUES
- Throw Arms Up
- Soft Landing
- Exhale

Box jumps

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

W2/D1 Jump bb, Jump 🔥

Deadly!!
I loved it.
This time ill make it on the ammount of weeks it's planner to happen

MARIANA

PatyAndrea

Justice Berry

W1/D1 Full Body Burner 🔥

3rd time thru the model program, sweaty and feeling accomplished af

Aria

Feeling more confident about modifying to make it easier on my knee and ankle. Also just more challenging since I am so out of shape.  I liked this workout a lot!

Nancy

W1/D2 Squats on Squats on Squats 😈

Always great workouts! 
I do have to switch up some exercises, as I am in my home gym and don’t have all the equipment - are there routines that don’t require as many gym pieces?

Steph

Great workout to end the first week! I can’t wait to see what next week has in store 💪🏻

W1/D3 V-Line Werk 🥵

This one kicked my ass and I loved it. Incline jog to sprints?! Brutal but so good ...

Cecily

Great workout! Had to skip the incline runs due to past knee injury, but still a killer 🤙🏻

Alexandra

W2/D2 High Octane ⛽️

First workout I was able to complete in less than an hour 🙌🏾

Quen

I am loving these program workouts 🩷🥵🔥💪🏽

Brenda

W2/D3 Total Body Torcher 🧨

The gym doesn’t have air dyne so I did rowing machine instead, that last superset is killer and I loved it, dayum 🔥🔥🔥🔥

Such a humbling workout! Especially the ab rollout.. might seem easy… 🙂‍↔️🫠🤥

Myriam

W3/D1 Full Force 💣

W3/D2 Heart Racer ❤️‍🔥

Viciously annihilated by this workout today

W3/D3 The Inferno 😮‍💨

One of the biggest sweats of my life, 650 calories burnt

Keshia

W4/D1 Air Dyne.. don’t hate me 😅

Holy shit I did it 🙌🏻 Took this one outside again- hill sprints 🍃

W4/D2 Burpee Overload 👀

W4/D3 Booty Burn 💥

Izzy  Rivera

So good! Took it outside again ☀️💪🏻

W5/D1 Core Crusher 🥵

I love the variety in these workouts!  Always something different. And, if a move doesn’t work for me or something’s occupied at the gym I’ve learned a bunch of alternatives!

W2/D1 Jump bb, Jump 🔥

Community

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