Name: Playbook - Morgan Olson - W2/D1 Legs 🦵🏼
Uploaded: 2024-01-21T02:10:11.460Z
Duration: 75 min
Description: W2/D1 Legs 🦵🏼

Great one but because my gym doesn’t have a sissy squat machine find it difficult to find alternatives, so would love if that could be included which alts would be good for it

Adeela

Jenna

Jump Squats took me out ! 🥴 But we made it ! 💪🏾😮‍💨😤

Kysha

Chantelle

Ingrid

Lori

Hilary Lemelin

Holy moly. Who needs a sauna! Just stick to this routine and you’ll sweat it out 🥵 💪🏼 🔥

Rosalba

Kayla

Good. Similar comment on the curtsy lunges is it 10 each side or 10 total? Possibly wording those types at like 10 total or 6ea side would be helpful!

Olivia

I modified this one a bit…but still made my legs shake so it’s all good 😉

Sharon Braddock

JT Tilton

Gonna have to sit on the gym toilet seat- no squatting

Cynthia

Marisa

🥵 why on earth would they be called sissy squats??!!

Haleigh

I want to say miserable, but honestly I've just never done some of these before, so there is a learning curve. Also my cardio SUCKS. 30 sec of jump squats should not feel like 5 min. 😬

Amy Yeary

Anonymous

Bryn

Nurah

Those jump squats at the end got me. I was like, "30 seconds each? No problem." But after all the rest of the stuff I was dying 20 seconds in. Awesome workout.

Shayna

Ryann Reus

Courtney

Alex

Alexis

Melissa

Lexie and Lexis

Brook

IM SO FCKING SORE TODAY (forgot to swipe for completion yesterday) :)

Liza Levitis

MoRiya

It was hard, but I did it! I hate leg day!

Desirea

I’m sweating and my legs are shaking! That’s how I know I did a killer workout! Great way to start week 2! 🔥🔥🔥🔥

Stephanie Perez

Week 2 baby! Pumping the glutes every week. 

Make sure you’re eating 100g of protein a day minimum. It’ll help with abs and booty life.

Do weighted on the sissy squats and then drop the weight for a drop set. 

Do bodyweight if it’s too difficult.

GOAL
Stack that bottom, work on positioning and get steel cut glutes and hamstrings

DETAILS
1. Like you’re doing a regular back extension, but squeeze at the top and bend the knees.
2. Grab a weight plate in hand. Get a stacked position where the shoulders are back, ribs are tucked and butt is squeezed.
3. Maintain this position for as long as possible as you hinge down into a back extension.
4. Repeat and squeeze from your hamstrings and glutes to rise. 

CUES - Ribs Tucked
- Squeeze Glutes

Bent Knee Weighted Back Extensions

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

GOAL
Quad incineration. Do weighted then drop set to bodyweight 

DETAILS
1. Standing upright, with feet at shoulder width and toes flexed up.
2. Hold a plate in front of you, slowly lower by pushing your hips back. 
3. Keep your chest as upright as possible, hold for a second.
4. Squeeze your quads to stand.
5. Stay slightly leaned back and squeeze quads and butt at top.

CUES - Proud Chest
- Exhale as You Stand

Weighted Sissy Squats

Superset

GOAL
Get an apple ass, lunge correctly, strengthen the hips, & correct imbalances #HighKeyBenefits

DETAILS
1. Stand with feet shoulder width apart. Chest up, shoulders back. 
2. Shift your weight to your stationary leg and reach behind with the other leg to take a wide, lateral step.
3. Look like the cute cowgirl you are and keep those hips straight forward as you descend into your lunge
3. Front knee pushes out like the squat, pressure is in the heels, stretch is in glute medius, aka side butt.
4. Drive out of the position through your heels. 
5. Repeat until desired reps. Then switch legs.

CUES
- Don't Look Like a Drunk Cowgirl
- Slow and Controlled 
- Drive from Heels
- Knee Pushes Out

Barbell Curtsy Lunges

GOAL
Hamer those glutes, hamstrings and inner thighs, yum.

DETAILS
1. Set bar to shoulder height.
2. Position hands thumb distance away from where the rough meets the smooth on the barbell.
3. Squeeze shoulders back and get a proud chest.
4. Walk feet forward to be wide and toes slightly out.
5. Unrack.
6. Brace abs, arch back and push your hips back as you lower slow.
7. Squeeze your butt to stand.

CUES - Flat Back
- Brace Abs
- Hips Back

Smith Machine Sumo 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

GOAL
Anti-cankle life - I got thick ankles so I need to do extra. 

DETAILS
1. Sit tall with appropriate weight.
2. Hang heels on edge of platform. 
3. Begin by fully stretching the heel down.
4. Pause. Squeeze calves up to raise on tippy toes. 
5. Slowly lower to full stretch. Repeat. 
6. Do pulse reps to hit failure. 

CUES
- Full Stretch
- Exhale on Up

Seated Calf Raise

GOAL
Cardio life, aim for a soft landing. Swap for 1 regular squats with 5 high knees jumping is too much impact per rep. 

DETAILS
1. In squat position, squat with driving the knees out. 
2. Accelerate out of the bottom right of the squat and jump. 
3. Extend knees fully. Squeeze your butt. 
4. Land softly. 
5. Repeat. 

CUES
- Tall Jump
- Soft Landing
- Exhale on Jump

Jumping Squats

W2/D1 Legs 🦵🏼

Just started surfer 2.0 and loving it already. So, so good

Camille

W1/D1 Legs 🦵🏼

Jessica

W1/D2 Shoulders & Triceps

2 arm days back to back is a killerrrrrr!! I'd like to see the supersets use the same equipment, because my gym is always busy and hard to bounce around from spot to spot without losing the machine/space

Not a good day to leave my water bottle ! 🥴 A Burpee to Plank ration with no rest in between is crazy ! 😫😭 Good ass work ! 🔥💪🏾

W1/D3 Back & Bis

Talisa Walter

This first week of the surfer program has been everything I needed for a new challenge! I'm so motivated to keep going 💪

Chloe

W1/D4 Booty & Abs

Always a great workout! Love love your program

Angelika

W2/D2 Shoulders & Tris

That’s sprint was an awesome finisher to a very good workout.

Amanda

W2/D3 Back & Bis

Feeling the burn in my ass and abs! I mos def felt challenged!

Rachel Flores

2 wks off is crazyyyy ! 🥴 Back at it nonetheless ! 💪🏾😤 Let’s Goooo !

W2/D4 Booty & Abs

Dominique

Odineth

W3/D1 Legs 🦵🏼

Would be nice to get some tips what I van do instead of heavy bag, since in a lot of gym we dont have that. I did sky machine today, but I’m curious what is your advice.

Fanny

Georgia

Fell off for a bit but finally got back to it a d this was the best way to start it off! Shoulders bi tri back all of it on 🔥🔥

W2/D1 Legs 🦵🏼

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