Name: Playbook - Morgan Olson - W2/D1 Legs | Back Squat
Uploaded: 2023-06-09T21:05:10.678Z
Duration: 80 min
Description: W2/D1 Legs | Back Squat

Ayla

Thank you for not absolutely demolishing my legs with this one

Gabriel

Almost forgot how fun that one was 🤦‍♀️

Nicole

Deb Livingston

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

Dominique

Mena

Louis

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

Patricia Sessa

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

Dani

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

Mads

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.

Alejandra

Great work. Really pushes you to focus on legs and form

Omg loved this..added extra weight as needed. ❤❤❤

Heather

Awesome! I’ve been using the app for awhile and my girl just bought me the masculine bundle. I love the program and all the deets!! I just wish that there was a search bar in your app to find a certain lift that I’m unsure of or want some of your tips/advice.

Brandee

Great! I have 1 question. What’s the benefit of doing the 2 min incline press at the beginning?

Tayla

A function to input and track weights I think could be beneficial apart from hand tracking it.

Maddie

Joyce

You know how to make a womans legs shake😅😅😅

Sabrina & Michelle

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

Feels great to be back! 🔥❤️‍🔥

Holy hell….killer work out after having a week off…

Makala

W1/D1 Legs | Rack Pull

Katherine

W1/D2 Legendary Pull 🔥

timeforGAINS

W1/D3 Legendary Push | Bench

Talena

1st week of 3er round of the legend 💪🥵🔥

Who knew taking a week off would have me this sore….

W1/D4 Full Body Demolition 🤺

Not sure what it is but this program has me dead!

W2/D2 Epic Pull Day 🥊

I am braking PR 💪😅 second round on the legend 🔥🔥🔥

Very nice chest pump! Easily one of the best bang for your time workouts.

W2/D3 Push | Bench 🔥

Korra

Definitely getting stronger! 45 pounds weighted planks woof woof 🥵🔥

W2/D4 Full Body Burn 🔥

This one always fools me. I look at it, and I’m like “that’s it?”  And then I get my ass kicked 😂

That was a good workout even though I felt a little off. I feel a little bit better🔥🥹

W3/D1 Legs | Deadlift

W3/D2 Epic Pull Day 💪🏼

Hit a big PR today! Let’s go! These work outs keep my ass sore everyday!

Those face pulls were evil after a gnarly pull day yesterday 😣

W3/D3 Big Bench Day 🦾

🥵🥵🥵🥵🥵woof woof !!!!! Arg!!!💪💪💪💪💪

W3/D4 Gnarly Abs & Arms

Katie

That air dyne 🥵 legs are shaking 🫨 🔥

Was a killer on a hot day with the AC not working 💯 but I killed it and feel awesome! Legs 🦵 be growing!!

W4/D1 Squat Dom Legs

Short and effective. I wound up adding straight arm pull downs, cable crossovers, and close grip pull downs. And now I’m dead.

W4/D2 Pull Volume

Felt good after taking a week off. Still feeling strong 💪

Feeling really good after that one!  Loved it!

W4/D3 Push Pump

Those side planks woof woof … freaking love those💪😅🔥

Those side lying push ups are something else lol

Damn! It’s always a great workout after couple days off!☺️💪🏻💪🏻🔥

W4/D4 Bulletproof Full Body 🦾

Damn that was good! 🔥🔥💪🏻💪🏻

Killer glutes/hammies workout. I’ll be crying tomorrow, don’t worry 😉

10min jump rope finisher?! Bahahaha, sick.

W5/D1 Leg of Steel

The pats are on fire, had to change up a few exercises due to machine availability, but it felt great!

That ending. Seemingly easy but it kicks your booty.

W5/D2 Bulletproof Back 🔥

Great workout. Truly can’t believe the difference between week one to now.

W5/D3 Push | Bench

Great way end this!!! I loved every single workout! 🔥💪🏻

Loooove the Legend! I achieved something higher than a regular pump today, my arms literally felt like they exploded 🥰

W2/D1 Legs | Back Squat

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