Name: Playbook - Morgan Olson - W2/D1 Legs | Back Squat
Uploaded: 2024-01-21T02:10:11.441Z
Duration: 80 min
Description: W2/D1 Legs | Back Squat

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 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

Deb Livingston

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

Patricia Sessa

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.

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

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

Restarting The Legend has me so excited! Kicking it off with leg day is sooo tough though!

Solid workout. I put some alternatives in because equipment was either not available or not an option.
But this felt like HIIT along with weightlifting due to the stagger of workouts & I loved it

Kelsey

W1/D1 Legs | Rack Pull

Pull! Can’t wait to get a bigger Dorito back!

This work out was intense covered in sweat but it was worth it

Rane

W1/D2 Legendary Pull 🔥

Building more and more confidence on bench press is just as good a feeling as a PR!

W1/D3 Legendary Push | Bench

I loved this workout, it was a good burn!

Jazz

W1/D4 Full Body Demolition 🤺

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

Yo! This was a great pull day!🔥💪🏻

W2/D2 Epic Pull Day 🥊

W2/D3 Push | Bench 🔥

Full body on a Friday?! Why not!🔥💪🏻

My triceps were on fire by the end of that superset lol 🥵

Angie

W2/D4 Full Body Burn 🔥

Thought this was gonna be an easy one my arms were DEAD by the time I got to the heavy bag! Shheeessshhh

W3/D1 Legs | Deadlift

W3/D2 Epic Pull Day 💪🏼

W3/D3 Big Bench Day 🦾

Did this from a hotel gym. Had to modify a couple things but the majority I could get in no problem.
Great arm burn!

W3/D4 Gnarly Abs & Arms

☠️ in leg day but it was great!🔥💪🏻

My knees don’t like squats very much but unfortunately don’t mind Bulgarian split squats 😭

I’m ready to not be able to walk in a couple days lol.

Need alternatives for each machine exercise

W4/D1 Squat Dom Legs

Threw in some lat pull downs and sprints because I had extra time. 
This was a good pull day!

Little easier than usual- push me harder! 🫶🏽

Rehana

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

The pump is real. Feeling the muscles 💪🏽🥵

W4/D4 Bulletproof Full Body 🦾

Thrilled with my progress on the sumo lifts!

W5/D1 Leg of Steel

Loved this back day. Really focused on form today!

4 superset later & 3mins X3 of boxing punches with 5lbs in each hand later 💪🏽🥵

W5/D2 Bulletproof Back 🔥

My triceps are burning. This was a good one!

Love this workout! Proly one of my favorites!

W5/D3 Push | Bench

Dang, my heart rate was up there from the start with sprints. I haven’t sweat this much in a while. Great finish to this program!

Done the whole program and feeling goooood

So amazed by the lift gains, especially with the bench presses. I’m constantly surprising myself and can’t wait to start the next program.

W2/D1 Legs | Back Squat

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