Name: Playbook - Morgan Olson - W2/D1 Leg Day Baby 🔥
Uploaded: 2024-01-21T02:10:11.561Z
Duration: 60 min
Description: W2/D1 Leg Day Baby 🔥

Katie

Swan

Alex

A good way to kickstart the work day 👍🏼

Jensen

Haeley

Efjan

Oh Tabata was the deal clincher…… totally burnt. Was a great one …. Thank you Morgan!!!

Nandini

Faith

Nicole

Wowww those froggy things 🤣🤣🤣🤣
Felt those!!!!! 
Bear crawl on floor in tiny house found lots of cat fur i need to get lol 💪🏻💪🏻💪🏻💪🏻💪🏻😁😁😁😁

Tina McCoy

Rhiannon

Mari

8 rounds. Yass!! Smashed it 🥵🔥🙏🏻👊🏻

Kylie

These photo shoot workouts are hard!!! I feel like I’m training for something. I fucking love it, I hope you put out more at this level

Jasmine

While challenging I found myself motivated to complete it and although I am tired and I know I will feel it tomorrow, I am excited I pushed through.

Sydney

Michele

Sierra

Rachael

Mandy

Chabriely

Muge

That one was a fun workout. I feel like it wasn’t to hard but I still got a great workout in. I can definitely tell my legs and glutes will be sore tomorrow. I also liked the heart pumper at the end!

Rebekah

Addison

The bridge with weight damn near killed me 🤮 😆

Kareen

Brittany

That frickin killed me, haven't sweated this much yet on this challenge!! Stoked feeling great!!

Mercedes

Casey Reed

Celia

Michelle

Those toe taps killed me in the end! Really enjoyed this leg workout even though legs aren’t my favorite to train.

Jess

Rachel

Ilona

All good, I’d be thrilled to never do another toe-tap for the rest of my life; I didn’t die though 😅

MsMary

Goblet squat for the win❤️
Ok I strangely went back to circuits today. Don’t ask, don’t tell. Let’s keep that body guessing I guess🙃
Loved it.

Mads

Loved all that booty work 🍑 the tabata at the end was the cherry on top

Talena

Kellie Webb

Love this leg workout! Leg day is my fav.

Shannon

Love all of it! Even though villain split squats are hard as hell and I dread them, I missed them today. Thank you for the burst of abs and cardio at the end. Great workout. 🥰

Nicole Lee

Definitely one of my favorite leg days ever! Feeling it but not totally dead.

stefani

A five stars deserved. Sweating everywhere.

Jade

Will

Great workout. Might of even sweat a little! 🤣🤣💀

Shania

Don't know WTF I'm up so late/early but had energy and cranked out this workout. Added an extra set or two. I liked the new exercises I hadn't seen in the DB Fighter series. Thanks!

I was really excited to start week 2 and it did not disappoint!

Aline

Warm up 
A1: frog pumps 3x20
A2: glute bridge 3x20
A3: air squat  3x15

B1: goblet squat 3x15,12,12 

C1: BD glute bridge 3x20
C2: DB step up 3x 12 (60 sec rest)

D1: db suitcase deadlifts squats 3x 20
D2: bear crawl 3x 30sec (45 sec rest) 

TABATA 8 round 
E1: plank 20 on 10 off 
E2: Toe taps 20 on 10 off

GOAL
Strengthen your external rotators for healthy knees, lower back and butt 

DETAILS
1. Lying on your back, bend at the knees, and press the bottom your feet together.
2. Drive your knees toward the floor.
3. Press into the floor with your feet to raise your hips, and squeeze your glutes at the top of the movement.
4. As you press, exhale gently to engage your abs, putting less pressure on your lower back.

CUES
- Squeeze from Glutes
- Tuck Your Pelvis & Chin 
- Push Knees Out

Frog Pumps

GOAL
The benefits remain endless. Lockout strength, mass on booty, dimple reducer, and awkward eye contact opportunities

DETAILS
1. Lying on your back either on a bench or on the floor.
2. Bend at the knees, and plant your feet into the floor.
3. Press into the floor with your feet to raise your hips, and squeeze your glutes at the to initiate the movement.
4. Exhale gently to engage your abs, putting less pressure on your lower back.

CUES
- Initiate with Squeeze of Booty
- Drive from Heels
- Knees Over Ankles

Bodyweight Glute Bridge

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

Warmup

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

CUES
- Flat Back 
- Reach Hips Back
- Brace Abs 
- Proud Chest

Goblet Squat

GOAL
The benefits remain endless. Lockout strength, mass on booty, dimple reducer, and awkward eye contact opportunities

DETAILS
1. Lying on your back, put a dumbbell on your hips, and place your hands evenly on either side of the DB.
2. Feet shoulder width.
3. Bend at the knees, and plant your feet into the floor.
4. Press into the floor with your feet to raise your hips, and squeeze your glutes at the to initiate the movement.
5. Exhale gently to engage your abs, putting less pressure on your lower back.

CUES
- Initiate with Squeeze of Booty
- Drive from Heels
- Knees Over Ankles

Dumbbell Glute Bridge

GOAL
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. Grab dumbbells in each hand. 
3. Place your foot on the box, push knee slightly out, and keep it over ankle. 
4. Begin movement by centering your chest over your knee (balances your center of gravity). 
5. As you drive up through your heel, raise your chest and extend the knee. DON’T push off with your back leg. 
6. Stand tall and return slow and controlled by leaning the chest forward to counterbalance your weight. Chest over knee = ultimate hip loading = booty gains. 
7. On the return, drag your back foot against the box for stability. 

CUES

- Hip Loading
- Drive Through the Heels
- Knee Over Ankle 
- Knee Pushes Out
- Relax the Back Leg

Dumbbell Step Up

Circuit B

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
Core and joint stability 

DETAILS
1. Starting on all fours, hands under your shoulders and knees below your hips, engage your core to keep your back flat and over your knees 1-2" off of the ground.
2. Step forward with the opposite hand, and opposite foot while maintaining a tight core and flat back.

CUES
- Flat Back 
- Hips Low 
- Stable

Bear Crawl

Circuit C

Do 8 rounds of 20 seconds of plank. 10 second rest. 

Then move onto toe taps for 20 on, 10 off. 8 rounds.

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

GOAL
Train your fast twitch muscles, tax your cardio and improve ankle stability

DETAILS
1. Stand tall and grab a medicine ball, pillow, or low object to tap you toes to.
2. Coordinate the feet to your arms.
3. Tap left toe to object and bring right arm at a right triangle up. 
4. Repeat on opposite side and try to speed it up.
 Pro-Tip: It may take a while to get the rhythm down, but be patient. Go at your own pace. 

Also: try to keep elbows bent at 90 degrees so you swing from your shoulders, not just your arms.

CUES
- Right Triangle 
- Quick Feet 
- Chest Up

Toe Taps

Tabata

W2/D1 Leg Day Baby 🔥

It's informative, providing an overall view of the programme

I know it is not Jan. 3rd, but today, Aug. 1st is mine & I am so excited to start this program.  It has literally been 1yr since my breast cancer diagnosis and I fought that battle & won...THANK GOD! Now it is time to train & get back in shape! I believe MoMo's program is the best for me!

Shon

I am ready to make a change in my life.. I am late to this challenge but I’ll make the best effort

Claudia

Photoshoot Fresh Challenge Intro

My god this was a tough workout, but good!

Angelana

W1/D1 New Years Legs 🎉

This one was really fun and the sprints at the end were 👌🏻🥵🥵🥵

Erika

W1/D2 Chest + Shoulders 💪🏼

I don't remember the last time I sweated this much...🥵

W1/D3 Arm Shred 🔥

Jessica

Betina

W1/D4 Back Day Baby 💪🏼

I had to carry my dog for the last few mins of the hike hahaha

45 minutes on the Row surprisingly felt so good !!

W1/D5 Hike day baby 💪🏼

Definitely going to feel this in the morning!

W2/D2 Chest + Shoulder Destroyer 😈

last supine db curls had me praying for my life

W2/D3 Arms + Shred 🦾

W2/D4 Back Builder 💥

Solid spin session today followed by an ocean swim. Loving Saturdays! 🌊🌊👊🏻👊🏻

Love these hike days. Took a walk with my dog in a snowstorm and followed it up with 50 minutes cycling indoors.

W2/D5 Hike Day🔥

I think my legs are getting stronger! Exciting! 🥰 They are shaking though haha

Literally the best trainer or app i ever had

Kelly

W3/D1 Legs 😈

4x30 bench dips at the end? bye im a goner

No words. Just busy breathing and sweating ✌🏼🥵

W3/D2 Chest and Shoulder Pump 🦾

Had to do the half burpees in 3 sets, but a great way to end the workout with your heart pumping!

W3/D3 Back Burner 🥵

W3/D4 Arms + Shred 🔥

90 minutes in Santa Paula 
7 pools
Some rock climbing 
Realized that doing ab exercises on my tailgate of truck hurts back vertibrae
Not gonna do that again 😊🤣💪🏻🤙

Sneaky little ab workout out. Well played bro. Well played!🔥👊🏻🤙🏻

i know I'll thank u later but right now.... for gods sake

W3/D5 Fat Burning Hike Day 🔥🥾

W4/D1 Leg Shredder with Deplete🔪

My shoulders were toast after circuit B hahaha

Dani

W4/D2 Chest and Shoulder Destroyer 😈

W4/D3 Back Burner 🔥

The shaking in the last set of skull crushers though 💀

Nup. Had to bail out of that. Shoulder still fucked. Off to do some leg work instead. Pivot!

Amy Yeary

W4/D4 Arms + Shred 🦾

Finally got out for a 3 mile walk after being snowed in for 4 days! It felt sooooo good to get the heart pumping and legs moving. I don't like being cooped up at all!

Did a hike with my doggo at Wildcat Canyon

W4/D5 Full Body 😈

Whew wee! Finishing with the jump ropes…had to find my second wind. 🙌🏾🙌🏾

Good, although I can tell the insides of my thighs are going to cramp up at some point later tonight 😅

W5/D1 Legs with Deplete 💪🏼

I fell on my face at the end...well...almost 😂🥵

Those failure sets at the end though 🥵

Doubling up to keep up with the challenge and feeling it!

W5/D2 Chest and Shoulders 🔪

Holy 🔥🔥 18s rest... Was not prepared for that 😅💪

Susanna

I don’t have a bag for punching so I had to modify, otherwise a good workout!

W5/D3 Back Builder 😈

Rosalba

I have done this exercise twice now and I think it’s my fave!!!

Loved this whole challenge so much! Thank you!!

W5/D4 Arms + Shred 🦾

Going through something that is so stressful it puts a dark cloud over everything. have the energy to look after my wife, work & that’s it.Hopefully next week will bring good news but right now 1 hour on the spin bike with some heavy tunes helped. Thanks bro 👊🏻🙏🏻

Been struggling with injuries for the last week so been doing walks and ocean swimming. Jumped to a hike day for a solid spin sesh to test out the bod. All going well I’ll be back into the weights tomorrow.

W2/D1 Leg Day Baby 🔥

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