Name: Playbook - Morgan Olson - W2/D1 Legs | Back Squat
Uploaded: 2024-06-17T22:51:16.837Z
Duration: 80 min
Description: W2/D1 Legs | Back Squat

Deb Livingston

Casie

Mandy

Sarah

Continuing to hit my goal for the year, 185# Back Squat for 3 reps!! I love the push the The Legend gives.

Mads

Louis

Hit new PR on leg press! 
This program so far helping me make some good breakthroughs!

Ashley

Love this one. Came out hot from thw beginning

Ryane

Charlie

naïka

Struggle to get to the gym, struggle to get through. Made it. That’s something.

Nora

Ayla

Thank you for not absolutely demolishing my legs with this one

Gabriel

Almost forgot how fun that one was 🤦‍♀️

Nicole

This program should be called Back & Body Hurts. Honestly though, great session. Burned 500+calories by the end.🔥

Dominique

Mena

Almost throw up 🤮 so intense 🔥😅loved it!❤️‍🔥

Naomi

Always amazes me how much I sweat on leg days 😂 😅

I‘ll tell you how it was once I made it up the stairs again… 😂 Nice!

Hamstrings are the hardest. Boy, I thought I was in shape 😬

Jess

Good, I had to sub with bands and kbs.  But was good and different about exercises

Trish

Feeling great now, but will I walk tomorrow…? 🤭

Dani

Sumo deadlift at 185# for 3 reps. Definitely going heavier next week!

Maite

Kerenn

Love seeing my weight increase with the new tracking feature. Unbelievable results when you allow yourself to grow through a little bit of discomfort!

Nikki

Anna

Sultan

Ball sit ups are amazing! Always feel them the next day!

Amber Lawrence

Did leg press inverted in a smith machine.  Fun!

Noabeth

Robyn

August

Jennifer

Feel great. I understand the purpose of supersets but can almost never do them at my gym because of crowding and the location of equipment

Hannah

Sharon Braddock

This was a great workout. However, I got it done quickly, and it makes me think I just must not have pushed myself enough. Loved it though.

Incline dumbell press  2 minute amrap 
Back squat  3 x 10 

Leg extensions  4 x 15, 12, 10 , 8 + 8 
Lying leg curl  4 x 15, 12, 10, 8 + 8 

Barbell Sumo Stiff Leg Deadlift  3 x 10 
Leg press  3 x 12

45 degree back extensions  3 x 15, 12, 10 + 8 
Sit Ups on Ball 3 x 15

GOAL 
Build boulder shoulders and that v-taper

DETAILS
1. Lock in dumbbells overhead on an incline bench. 
2. Be sure to keep full control of the dumbbells at all times. Then breathe out and push the dumbbells up with your shoulders.
3. Lock your arms at the top, hold for a second, and then start slowly lowering the weight. Lowering the weights should take about twice as long as raising them.
4. Proud chest and control the movement. 

CUES
- Proud Chest 
- Squeeze from Chest

Incline Dumbbell Press

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 until the hips break parallel. 
5. Stand by driving the knees into the floor and squeezing your glutes.

CUES
- Proud Chest
- Brace Abs
- Knees Out

Barbell Squat

GOAL
Pre-exhaust those legs before heavy squats and/or build the ‘tear drop’ look without too many tears of pain #JkItHurts

DETAILS
1. Begin in a seated position on the leg extension machine. Knees are just off the edge of the seat.
2. Weight pad is resting above ankles.
3. Use the quadriceps to extend your legs fully as you exhale. 
4. Inhale on the negative and go down slowly if you a real savage. 
5. Pulse reps can be added. 

CUES
- Squeeze from Quads
- Slow Negative
- Hold Hips Down

Leg Extensions  (last set drop set 8 + 8)

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

Superset 1

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
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

Superset 2

GOAL 
Full stretch of abs with a mind muscle connection to your 6-pack

DETAILS
1. Lay with your back on a physioball. 
2. Walk back to hang off the ball more.
3. Fully stretch your abdominals and mind muscle connect to your abs.
4. Sit up towards the ceiling, not just forward.
5. Exhale on the contraction.
6. Slowly lower to fully stretch. Repeat.

CUES
- Hollow Rock
- Crunch Abs into Spine 
- Sit Up Not Just Forward

Sit Ups on Ball

GOAL
Lower back health which is key to life, lifting, good sex, and getting old #ExtensionsForLifeExtension

DETAILS
1. Hinge at the hip and give everyone that million dollar view they don't deserve. 
2. Hang all the way down and initiate the movement by squeezing your glutes.
3. Squeeze your butt and hamstring and raise to be in line with your legs.
4. Hold for a second at the top and slowly lower all the way down. Repeat. 

Pro-Tip: If you walk into the gym and your back hurts, hang off the end of this and wiggle that spine #SideToSide. Hang at the bottom and warm up by just extending a few inches up then coming back down to a relaxed position. Do a set of 30 and feel those lower lumbar say "hayyyy gurrrrl." 

CUES
- Squeeze Yo Ass
- Hinge At the Hip
- Tuck Your Ribs

Back Extensions (last set drop set 10+8)

Superset 3

W2/D1 Legs | Back Squat

Alison

Beka

Total bullshit in the best way possible lol

W1/D1 Legs | Rack Pull

Fun coming back for a second cycle and seeing all the improvements.

Really happy to be doing these workouts again. Have never felt stronger and more worked than this program

Maddie

W1/D2 Legendary Pull 🔥

Added five pounds to my heavy triple since last cycle!

I really
Enjoyed it especially since I’m training for my first weightlifting competition

Tiffany

Log doesn't want to work but great workout

W1/D3 Legendary Push | Bench

Nicodemus

Total body dead!! What a great week of workouts! Thanks, Momo!!

W1/D4 Full Body Demolition 🤺

Wasn’t able to get a good back pic today, but the pump was there!

W2/D2 Epic Pull Day 🥊

W2/D3 Push | Bench 🔥

Full body on a Friday?! Why not!🔥💪🏻

W2/D4 Full Body Burn 🔥

W3/D1 Legs | Deadlift

I thought I was strong, but I had to FAFO.

Had to deload today after the heavy deadlifts this week, but feeling the motions felt amazing!

W3/D2 Epic Pull Day 💪🏼

Hitting back and chest day in the Legend in the same day is just different 💪🏼

W3/D3 Big Bench Day 🦾

Swan

Jessica

That was dope! I do not have a heavy bag so I did 15 min before @ incline 10 speed 3 and then another 10 min after workout. Thanks dude!

W3/D4 Gnarly Abs & Arms

The Legend program I have bought in hard copy does not match the Legend program in app. How come and what to follow?

JeanneR

At first, I didn't really want to do this workout, but by the time I hit the end, I was killing it! Pushed myself hard! Thanks, Morgan!!

W4/D1 Squat Dom Legs

Those bell bench rows are rough to set up and hella awkward at my gym.

W4/D2 Pull Volume

Sore from this week..but this workout def made my muscles feel better even though I was grunting through it lol

W4/D3 Push Pump

Elmaz

W4/D4 Bulletproof Full Body 🦾

Rach Mast

I didn't feel like a novice to start, but I can do 15 more push ups (regular, not incline) per minute than when I started... Up to 50 mf! Stopped at a two min plank bc of boredom and 50 air squats. I've improved so much more than I thought I would on this program. Thanks, Momo!!!

W5/D1 Leg of Steel

Make the supersets use one piece of equipment. I have to modify a lot bc the gym is busy.

W5/D2 Bulletproof Back 🔥

W5/D3 Push | Bench

Those sprints at the start caught me way off guard! I have not been running 😰

Great way to finish The legend!🔥💪🏻

W2/D1 Legs | Back Squat

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