Name: Playbook - Morgan Olson - W2/D1 Legs | Back Squat
Uploaded: 2025-01-30T02:15:56.864Z
Duration: 80 min
Description: W2/D1 Legs | Back Squat

It was great. I love the feeling of death walking out of the gym 💪

williams

Shellz

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

Roscoe

Charlie

naïka Champaïgne

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!

Aike

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

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

Great workout, I couldn’t get the technique right for the barbell good mornings but I’ll try again next time. I used a plate instead

Solid start, challenging in all the right ways 🤘🏼

It’s great to see a live demo of the exercises from the plan however, some of them are slightly different between the app and the PDF, so it gets a little confusing on which exercise I should be doing. For at least 2-3 exercises, I’ve had to look them up from other trainers on YouTube to see what the PDF is talking about.

Severn

W1/D1 Legs | Rack Pull

Brijhae

🥵🥵🥵 I feel the burn 🤩🤩🤩

Renee

Rough had to lighten up on weight-but overall loved it

W1/D2 Legendary Pull 🔥

finally got them 35 plates on my bench PR

Torie

Norah

W1/D3 Legendary Push | Bench

First week and can already feel how efficient this program is! Also not a routine wich i absolutely love, it stimulates the brain really well, and makes me feel gooooood!

Loved it!! Great way to kick off my Friday!

W1/D4 Full Body Demolition 🤺

Wow. I needed all the pulls. I substituted the cable crutches with a crunch machine since I'm recovering from a knee replacement. 3 minutes on the bag is exhausting but a great euphoria result.

Lily

W2/D2 Epic Pull Day 🥊

Enjoyed the push. Appreciate the shorter session since it's my 1st day of the week.

Loving seeing the progress from my first go round. 125 was my goal for a 1RM at body weight a couple years ago. I'd doubled it since but never tripled until this program, and I have twice now. Granted, I'm also ten pounds heavier but still proud of my progress.

W2/D3 Push | Bench 🔥

never thought I’d love weighted planks #momdidittome

The last superset was a wowser. Loved it!

W2/D4 Full Body Burn 🔥

W3/D1 Legs | Deadlift

L-l-l-l-looooooved it! Back is thickenin’ up baybeeeeee!

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 🦾

4 sets of supersets back to back is a killer. Loved it.!

Swan

W3/D4 Gnarly Abs & Arms

usually not feelin leg day but today was it 🤌

W4/D1 Squat Dom Legs

Great workout.  The supersets are a pain for busy gyms.

W4/D2 Pull Volume

Loveeeed this!! That tricep x abs at the end was the perfect finisher

Steph

I agree the Leaning Cable Lateral Raises were tough.

W4/D3 Push Pump

Jessica

W4/D4 Bulletproof Full Body 🦾

Felt great! I love feeling the progress build week by week

Alison

Rach Mast

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 😰

W2/D1 Legs | Back Squat

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