Name: Playbook - Morgan Olson - W2/D1 Leg Day 😈
Uploaded: 2024-01-21T02:10:11.441Z
Duration: 80 min
Description: W2/D1 Leg Day 😈

This program is great. Makes me look forward to working out every day.

Kaitlin

Holy sh*t my lower body is on fire 🔥🔥🔥

Alex

Had to skip the air dyne since I have none at my gym and I was already so so so tired. My legs are jello, my arms are pumped and my IBS is on its biggest point. 🫠
You win some, you lose some

MARIANA

Keshia

Avery

Ingrid

Madeline

Kettlebell swings took me out ! 🥵 Nonetheless , mission completed !

Kysha

Wow. I did W1D4 yesterday  and felt underwhelmed... but omg todas was SO exhausting. I can feel every single muscle of my upper leg and abs. It was amazing 👏 😍 🙌🏼

Abby

GOAL
Sculpt those hamstrings without lower back pressure, aka isolation exercise #HamTings

DETAILS
1. Tuck your pelvis into the hip pad. 
2. Point your toes like a ballerina. The weight will just feel heavier, you're welcome. If you flex your toes, you tryna lift with your calves...don't do that. 
3. Get in a full length leg stretch then curl the weight by squeezeing from your hamstrings with a controlled negative.
4. Exhale on the curl, inhale on the negative

CUES
- Slow Negative
- Stay Focused 
- Relax the Toes
- Tempo is Life

MODIFICATIONS
One legged - say bye-bye-bye to those imbalances. Add in quarter reps, pulses, and holds for the ultimate life-altering experience.

Lying Leg Curls (last set drop set 8+8)

GOAL
Shoulder stability and core crusher 

DETAILS
1. Start in an elbow plank position, with your elbows on a Swiss Ball/physioball.
2. Keep your core engaged, squeeze your butt and do not let your lower back arch.
3. Keep elbows directly below shoulders or slightly ahead. Do not let them retreat back towards your hips. 

CUES
- Squeeze Butt
- Hollow Rock

Plank on Ball

Superset I

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 (15+15 Pulse + 30s hold at top)

GOAL
Athletic advantage, injury prevention and oblique shredder

DETAILS
1. Set up a cable above shoulder height. 
2. Grab the end with both arms extended. 
3. Start with shoulders, hips, and feet square/straight forward. 
4. Rotate the torso away from the anchor point, keeping the hips square. 
5. Then, chop that wood by rotating torso towards your hip and slightly towards the ground.
6. Squeeze abs & exhale. Return slowly to start position. Repeat. 

Pro-Tips: Ribs are tucked and you compress/crunch your abs a little. Back foot pivots as you chop. Hips can rotate or stay stationary, whichever gives you a better ab squeeze. 

CUES
- Squeeze Butt
- Rotate Torso
- Tuck Ribs
- Crunch Ribs to Hip Slightly
- Straight Arms Whole Time

Wood Chop

Superset II

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

Sumo Deadlift

GOAL
Scapular depression aka lat work for a wider back and narrow waist 

DETAILS
1. Place a dumbbell standing up on a flat bench.
2. Lie perpendicular to the bench (torso across it as in forming a cross) with only your shoulders lying on the surface.
3. Grasp the dumbbell with both hands and hold it straight over your chest at arms length. Both palms should be pressing against the underside one of the sides of the dumbbell. This will be your starting position, make sure the weight is secure.
4. While keeping your arms straight, lower the weight slowly in an arc behind your head while breathing in until you feel a stretch on the armpit.
5. At that point, bring the dumbbell back to the starting position by depressing your shoulder blades, using the arc through which the weight was lowered and exhale as you perform this movement.
6. Hold the weight on the initial position for a second and repeat the movement. 

CUES
- Initiate with Scapula 
- Squeeze Your Butt
- Slightly Bend Elbows

Dumbbell Pull Overs (last set drop set 8+8)

Superset III

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

GOAL
Load the posterior chain for all the glute gains 

DETAILS
1. This one’s tricky. Find your balance. 
2. As the hips go back, the chest goes forward. 
3. Feet squat position. 
4. Wrap band around hip anchored at a low point. 
5. Stiffen back, hinge at hip, slightly bend knees. 
6. Squeeze armpit and touch kb to ground. 
7. Squeeze butt to stand. 
8. At the top stay slightly forward, with ribs tucked and glutes squeezed. 

CUES
- Flat Back
- Squeeze Glutes

Banded Kettlebell Deadlift (30s hold at top)

Superset IV

Finisher Circuit: Every 90 seconds for 4 rounds

After KB Swings do Air Dyne (or mountain climbers) for the remaining time.

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
Calorie burner
 
DETAILS 
1. Push and pull with your shoulder blades. 
2. Brace your abs and push max effort.

CUES
- Welcome Death

Air Dyne

The Finale - Superset V

W2/D1 Leg Day 😈

Slow tempo is the real thing 🤤🥲🥵

Just getting back into the gym...feeling good!

W1/D1 Surfer Legs 🌊

Devon

Kristin

W1/D2 Upper Body ❤️‍🔥

That ending killed me🫱🏼‍🫲🏾😭

Kiersten Dupree

KILLER ❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥

Kate

I personally couldn't do the burpees with my bad knee but that's a me thing... other than that great

W1/D3 Full Body Gains 🏄🏼‍♀️

I wish there were alternate exercise suggestions for at home workouts so I don’t have all of the equipment

Zephira

W1/D4 Butt Stuff 🍑

Vanessa

W2/D2 Upper Body 🖤

Love this! Is there a good alternative to battle ropes?

Good workout, just felt more upper body than full body. Wished there was more core/lower body

Safy

W2/D3 Full Bod Surfer 👙

I've never been someone who liked exercising. I recently gained a bunch of weight due to medical issues and it was making my health worse. I decided to try Momo's Surfer Program to get back into shape, and while.its definitely hard I actually am enjoying myself. I kinda look forward to working out now?! Crazy. I'm on week 2 and already feeling so much stronger.

Jess

Emma

What’s the warm up  and after stretch to this workout!

Chrissy

W2/D4 Bootylicious

Great lower body day! Legs and abs are feeling it already

I died. Had to take a break last week and it feels like I didn't workout for a year 🫠

W3/D1 Legendary Legs 🦿

Almost 1 year later im back to this workout. I didn't really track how much I used to lift, but I am sure im stronger now!!

Rachel Flores

W3/D2 Upper Body Gains 💪🏼

Today began as a great day after yesterday was such a shitshow. Thanks MoMo for helping me find balance

W3/D3 Full Bodyodyodyody ❤️‍🔥

It was a great way back into the gym. These weeks are hectic, taking it one day at a time

Jennifer

W3/D4 Booty Day Babes

I skipped cardio because im running late, but I know my legs will be DEAD by tomorrow

W4/D1 Leg Day 🍗

Love. Simple (not easy) and great to put some weight on!

My core feels SOLID after thus sweaty session 😌

Ellie

W4/D2 Surfer Gains 🖤

One of my favorites so far 🔥 biceps about to explode!

W4/D3 We’re Hittin Everything Today 💪🏼

Great! Didn’t have time to do the last two but I’m feeling like jello already !

Holy sh** favorite so far. It hurts so much yet it feels so good!

W4/D4 More Booty 🍑

Awkward but good hahaha got me out of my comfort zone 🔥

this was a killer… don’t mistake the kettlebells for being less work 😭😭😭

Finn

Love the kettlebell work and this was my first time doing weighted planks! Thank you for the encouragement!! 🖤

W2/D1 Leg Day 😈

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