Name: Playbook - Morgan Olson - W2/D1 Massive Back Pump 💪🏼
Uploaded: 2024-01-21T02:10:11.538Z
Duration: 60 min
Description: W2/D1 Massive Back Pump 💪🏼

The last exercise has the wrong instructions

Careen

OMG! That superset 3 was amazing!! My back was on fire!!

Mandy

The app seems to be tracking things twice

Sarah

Kysha

Natasha

Great workout even better the second time through!! Love it!! 💪🔥

Louis

Squashed this workout back for more tmrws 💥👊🏾💯

Skylar

Rebekah

Tania

Fun one! Accessible and still tough 🤘🔥

Didn’t record from Monday 😤 feeling it today for sure!

Mads

still not a massive fan of resistance bands 🤷🏻‍♀️ otherwise the workout was great as always 🔥

Ilona

Quinn

I did cable face pulls just because I love them.

Jess

Mondays can go fuck itself 
That is all
👊🏻

Kylie

DWU: 
1: Jump Rope  5 mins 

Work Out 

A1) DB Pull Over 5x 15,12,10,8+f, 8 + f
A2) DB Single Arm Lat Row    5 x 15, 10, 10, 8, 15- 1min rest

B1) Seated Bent Over Rows  4 x 12 - 1 min rest

C1) DB Shrugs    4x15
C2) Seated DB Rear Delt Flys   4 x 10 - 1 min rest

D1) Banded face pulls 4 x 15 
D2) RB Pull Aparts   4 x 12 
D3) RB Straight Arm pull down 4x20, 15, f, f

GOAL
Increase coordination, flush lymph, strengthen your fast twitch muscle fibers, and increase speed #SoAthletic

DETAILS
1. Feet together.
2. Grab rope with wrists slightly in front of hips.
3. Thumbs face away from the body, shoulders are relaxed, and chin is neutral.
4. Hop low and quickly on your toes will whipping the rope with your wrists. 
5. Let the rope rotate around your body and jump as the wrists slap down.

Pro-Tip: The more relaxed you are, the longer you can keep your natural rhythm.
Pro-Tip II: Drop the rope. Jump low and fast and slap your hands on the front of your thighs. Double tap them to practice double unders. This simulates the timing and coronation needed to jump rope. After warming up with this, carry the same rhythm but just add the rope. 

CUES
- Hips In Place
- Posture is Upright AF
-Ribs Tucked

Jump Rope ( Warm up )

GOAL
Scapular depression aka lat work for a wider back and narrow waist 

DETAILS
1. Place a dumbbell standing up on a flat bench.
2. Lie perpendicular to the bench (torso across it as in forming a cross) with only your shoulders lying on the surface.
3. Grasp the dumbbell with both hands and hold it straight over your chest at arms length. Both palms should be pressing against the underside one of the sides of the dumbbell. This will be your starting position, make sure the weight is secure.
4. While keeping your arms straight, lower the weight slowly in an arc behind your head while breathing in until you feel a stretch on the armpit.
5. At that point, bring the dumbbell back to the starting position by depressing your shoulder blades, using the arc through which the weight was lowered and exhale as you perform this movement.
6. Hold the weight on the initial position for a second and repeat the movement. 

CUES
- Initiate with Scapula 
- Squeeze Your Butt
- Slightly Bend Elbows

Dumbbell Pull Overs (drop set last 2 sets)

GOAL
The holy grail of rowing. It focuses on scapula retraction and spinal extension #BangForYourBuck

DETAILS

1. With the and hand resting on a bench, let the dumbbell fall directly below that boulder shoulder of yours. 
2. Stiffen/extend your spine. Rounding of the spine inhibits proper shoulder blade retraction/depression.
3. Square up your shoulders.
4. Initiate the first inch of the movement by squeezing/depressing your armpit. Think of "crunching" your armpit to your hip. 
4. Pull elbow to hip, think like you're starting a lawnmower like the little badass you are.
4.When pulling, keep the right triangle bend in your elbow. 

Pro-Tip: Dumbbell moves in an arc or "C" shape from below shoulder to front of hip.

CUES
- Initiate with Scapula 
- Chest is Squared Up
- Flat Back

Dumbbell Single Arm Lat Row *Heavy*

Superset 1

GOAL 
Upper back demolition without any lower back stress

DETAILS
1. On the edge of a bench or couch, have dumbbells in each hand.
2. Scoot to the edge of the seat, lower chest towards knees, let weight rest underneath knees.
3. Slightly retract your shoulder blades. Begin the rep by squeezing back with your shoulder blades.
4. Squeeze the elbows back towards your belly button and pull your chest up to nearly upright.
5. Stop once your elbow is bent at 90 degrees and at your ribs, then slowly lower the dumbbell back.
6. Try to squeeze your shoulder blades at the top of each row.

CUES - Proud Chest
- Elbows to Belly Button 
- Initiate with Shoulder Blades

Seated Bent Over Rows

GOAL
Strong scapular function and upper back

DETAILS
1. Stand tall with a dumbbell on each hand (palms facing your torso), arms extended on the sides.
2. Lift the dumbbells by elevating the shoulders as high as possible while you exhale. Hold the contraction at the top for a second. Tip: The arms should remain extended at all times. Refrain from using the biceps to help lift the dumbbells. Only the shoulders should be moving up and down.
3. Lower the dumbbells back to the original position.
4. Repeat for the recommended amount of repetitions.

CUES - Squeeze Shoulders up to Ears
- Mind Muscle Connect

Dumbbell Shrugs

GOAL 
Sculpted upper back 
 DETAILS  1. To begin, lie down on an incline bench with the chest and stomach pressing against the incline. Have the dumbbells in each hand with the palms facing each other (neutral grip).
2. Extend the arms in front of you so that they are perpendicular to the angle of the bench. The legs should be stationary while applying pressure with the ball of your toes. This is the starting position.
3. Maintaining the slight bend of the elbows, move the weights out and away from each other (to the side) in an arc motion while exhaling. Tip: Try to squeeze your shoulder blades together to get the best results from this exercise.
4. The arms should be elevated until they are parallel to the floor.
5. Feel the contraction and slowly lower the weights back down to the starting position while inhaling.

CUES
- Retract & Depress Shoulder Blades

Seated Dumbbell Rear Delt Flys

Superset 2

GOAL
Pull back to strengthen your retraction muscles aka traps, rear delts, erectors

DETAILS
1. Resistance band is set to right at shoulder height.
2. Retract scapulas back by pulling with your elbows. 
3. At the end of the rep, your wrists are slightly above your elbows. It's almost a half scarecrow position or like a "Put your hands up" type position.
4. Control the negative and return to the start keeping your shoulder blades retracted. 

Side note: This is a very weak position and harder than just a typical row so don't be afraid to go lighter and more for blood flow.

CUES
- Retract & Depress Shoulder Blades
- Wrists above Elbows
- Proud Chest

Banded Face Pulls

GOAL 
Boulder upper back and scapular health

DETAILS
1. Stand tall.
2. Grab the ends of resistance bands with your thumbs pointing away from each other.
3. Begin by slowly pinching between your shoulder blades and depressing your shoulders. 
4. Keep thumbs out and avoid shrugging.
 CUES
- Depress & Retract Shoulder Blades 
- Thumbs Out
- Slow

Resistance Band Pull Aparts

GOAL
Wider back for a tighter waist and strong look

DETAILS 
1. You will start by grabbing band and using a wider than shoulder-width pronated (palms down) grip. Step backwards two feet or so.
2. Bend your torso forward at the waist by around 30-degrees with your arms fully extended in front of you and a slight bend at the elbows. If your arms are not fully extended then you need to step a bit more backwards until they are. Once your arms are fully extended and your torso is slightly bent at the waist, tighten the lats and then you are ready to begin.
3. While keeping the arms straight, pull the bar down by contracting the lats until your hands are next to the side of the thighs. Breathe out as you perform this step.
4. While keeping the arms straight, go back to the starting position while breathing in.

CUES
- Proud Chest
- Squeeze Armpits

Resistance Band Straight Arm Pushdown

Superset 3

W2/D1 Massive Back Pump 💪🏼

Rarielle

Swan

W1/D1 Massive Back Day

Christine

Jules

Angelana

W1/D2 Posterior Chain Gains 🦵🏼

Elise

That was an amazing workout! Each chest/shoulder workout I do, I get stronger and stronger! Thanks, Morgan!!

Sandra

W1/D3 Pumped Chest Day 🔥

Naomi

W1/D4 Arms + Abs Chiseler 🦾

Alyssa

Burpees are just ruuudeeee😜🦾🔥🔥🔥🔥

W1/D5 Full Body Demolition

W2/D2 Leg Cuts 🔥

Porsche

W2/D3 Chest + Shoulder Striation Maker 🔥

Late nights early mornings! Let’s Go!!! 🔥💪🏾

W2/D4 Arms + Abs *Beach Muscles* 🏖

ok.. starting to understand the TGUs. fun workout!

W2/D5 Full body

Felt so good!!! The boxing at the end was great! Haven't done that in a long while!!!

W3/D1 Big Back Day 🔥

W3/D2 Leg Shredder

good one! definitely getting stronger from these workouts. 💪🏽 🙏🏼

W3/D3 Chest Poppin Pump 🔥

That felt like a full body day🥵 pump was sooooo good!

Had to condense this workout a little. Only had 25 minutes to get my workout in! Got it done!!!

W2/D1 Massive Back Pump 💪🏼

Community

More workouts from Morgan Olson