Name: Playbook - Morgan Olson - W2/D1 Sweaty Leg Day Home Edition
Uploaded: 2024-01-21T02:10:11.531Z
Duration: 60 min
Description: W2/D1 Sweaty Leg Day Home Edition

Didn’t have much strength to do lunge jumps but I did four sets of the reg lunges!

Royalty

Adriana

First work out from you and my first home work out from transitioning out of a gym. Did. Not. Disappoint. 👏🏻

Lauren

Marcí

A cement truck has nothin on my quad pump rn 😤🔥🔥🔥

Natasha

Really good leg burn. I can tell I’ll be sore tomorrow, but those muscles will tell 🔥🔥🔥

Julia

Dani

It’s a love hate relationship with leg days

Laura

GEO_NUS

I love when a workout has my legs on 🔥 Fire 🔥!!!!

Betina

Muge

Oof! Had me panting with those Bulgarian splits! 👏🏼

Fetch

I forgot to mark complete after my walk yesterday 😭 😭 😭. All set now ame ready for the next one 🤪🤪🤪🤪🤪

Rocío

Ilona

Aoife

So that’s why everyone dreads the bulgarian split squat…

Megan Rose

Shannon

OMFG It was fire!!! Can't wall anymore lol

Beck

Aight I totally changed this workout cause I missed shoulders this week (only two shoulder exercises this week). So I did like 6 of shoulders and 5 leg exercises. Feels damn good. Now for a walk.

Natalie Novoa

I love these workouts, but I wish some of these exercises had lower impact alternatives for people with bad knees (me) or people who are jumping in cold after being out of the gym for a couple years (also me).

Michelle

Fuck those jumping Bulgarian split squats... Otherwise, great workout.

Maria

Andrea

Did that work out with my band bc I’m on travel, holy Sh*t that was tough!

Dustie

Can someone come stretch my hip flexors out after those jump squats, please?! Holy hell that one got me! **wobbles terribly to the kitchen for a protein snack…

Faith

This was a tough one, especially in a heatwave 😅

Susan

Those banded dumbbell glute bridges literally lot my a** on 🔥 !  I did this after a 7 hour drive home and my wife said she was so impressed by my dedication to make sure I do leg day!
The Bulgarians are hardest for me because my quads need to be more flexible.  I opted with light weight due to my lack of flexibility.

Addison

Those bulgarian squats are deadly!😩🔥

Rebekah

Had to modify a bit as I have old knee injuries, but I feel pretty accomplished after that!

Kylie

Sarah

Wooo my legs are shaking!! Really felt this in all the muscles of my legs 🦵

Cyrus

Cynthia

Kris

Those walking lunges were no joke. #jellolegs

Kate

Jennifer

Trish

My legs are on 🔥 🥵 but in a good way

Lower body on fire and feeling AMAZING🔥🔥

Britt

Rocky

Legs are my weakest thing and I have a super weak lower back. That being said this workout felt great. Almost threw up with the lunges but I rallied and I feel super accomplished. Onwards and Upwards!

AC Michel

Haeley

Bulgarian split squats and jumps are the death of me. That ending walk was much needed and appreciated to flush out the legs. Though stairs will be ~interesting~ tomorrow

Lunges at the end were a great way to crush the legs!

Chelsea

GOAL
Retract the back side of your body for better posture and muscles

DETAILS
1. Lay on stomach with palms facing down. 
2. Begin by squeezing from your glutes and raising arms up. 
3. Lift arms and legs as high as you can, initiating from spine and glutes. 
4. Lower hand height if you’re shrugging up. 

CUES
- Squeeze from Glutes
- Exhale on Up

Supermans

GOAL
No this isn’t a Bubba Gump entree, rather a great exercise to rehab and prehab your glutes & knees

DETAILS
1. Lay on your side with your knees bent. 
2. Push knees in front of you.
3. Place a band above your knees. 
4. Stack your top hip over the bottom hip. 
5. Keep that position and squeeze from your Glute to open up the knee. 
6. Keep the hip stack and in line the whole time. 

Reps are per side.

CUES 
- Hips Stacked 
- Squeeze from Butt
- Feet Can Stay Together

Banded Clam Shell

GOAL
A good squat comes from flexible ankles/hips, a strong ass, and a developed core #FoundationalShit

DETAILS

1. Feet under your hips, toes slightly turned out according to your ankle flexibility, and reach your hands forward for balance. 
2. Begin by simultaneously reaching your hips back and bending the knees.
3. As you descend, spread the Earth with your feet aka push those knees out. 
4. When the hips go just below the knees, you can stand up. If you look like a rounded goblin, you gotta stretch mo.
5. Ascend and squeeze that ass at the top of a rep for ultimate booty building.
6. Exhale on the way up

CUES

-Chest up
- Shoulder Blades Pinned
-Knees Push Out
-Weight in Heels

Banded Air Squat

Warm up

GOAL
Lower back, ab and hamstring dominator 

DETAILS
1. Stand with your feet shoulder width apart.
2. Holding two dumbbells by your sides, bend at the hips, keeping your knees soft and feet planted on the floor.
3. With arms straight, reach toward the space between your feet as far as you feel comfortable without rounding through your lower back or losing the feeling of having your feet planted into the floor.
4. To stand, press the floor away.

CUES
- Flat Back 
- Reach Hips Back
- Brace Abs

Dumbbell Stiff Leg Deadlifts

GOAL
Leg and ab killer 
 1. Hold a dumbbell at chest height, 1-2' away from your body.
1. Stand tall, shoulders relaxed and contract your abdominals.
2. To down, bend your knees and let your hips follow, maintaining even pressure throughout your foot.
3. Maintain a tall posture the entire time.
4. To stand, think about pressing the floor away.

CUES
- Flat Back 
- Reach Hips Back
- Brace Abs 
- Proud Chest

Goblet Squat

Back + Leg Builder

Stay on the same leg for both Bulgarian Split Squat movements before switching to the opposite leg 🔥

GOAL
The benefits remain endless. Lockout strength, mass on booty, dimple reducer, and awkward eye contact opportunities

DETAILS
1. Lying on your back, put a dumbbell on your hips, and place your hands evenly on either side of the DB.
2.  Bend at the knees, and plant your feet into the floor.
3. Press into the floor with your feet to raise your hips, and squeeze your glutes at the to initiate the movement.
4. Exhale gently to engage your abs, putting less pressure on your lower back.

CUES
- Initiate with Squeeze of Booty
- Drive from Heels
- Knees Over Ankles

Banded Dumbbell Glute Bridge

GOAL
Puts more focus on hamstring and glute, loads your hip joint, and works your shitty coordination and balance #AlsoBooty

DETAILS
1. Stance is hip width apart and your back is turned towards a bench.
2. Reach your back leg on the bench. With the back toe face down, jump the front leg a good distance ahead of you, almost as far as you can reach.
3. Begin by pushing the hips back and down
4. Knee is slightly behind ankle and chest is upright.
5. Knee pushes out. It is not inside your ankle/hip. No knee problems on my watch, only booty buildin.
6. Ascend up with an upright chest and tucked ribs.

CUES
- Step Far Forward for Booty
- Hips Back
- Chest Over Knee
- Knee Out
- Step Closer for Quads
- Feet Shoulder Width Apart

Dumbbell Bulgarian Split Squat

GOAL
Puts more focus on hamstring and glute, loads your hip joint, and works your shitty coordination and balance #AlsoBooty

DETAILS
1. Stance is hip width apart and your back is turned towards a bench.
2. Reach your back leg on the bench. With the back toe face down, jump the front leg a good distance ahead of you, almost as far as you can reach.
3. Begin by pushing the hips back and down 
4. Lower until hip is parallel with knee.  
6. Extend out to jump. 
7. Land softly. Repeat. 

CUES
- Step Far Forward for Booty
- Hips Back
- Chest Over Knee
- Knee Out
- Feet Shoulder Width Apart

Jumping Bulgarian Split Squat

Burner

GOAL
Leg pump with wide steps (not longer but wide like a squat)

DETAILS
1. Stand tall shoulders back. 
2. Step one leg forward kinda out width wise. 
3. Lower down slowly keeping chest up and sending hip back slightly. 
4. Lower to where back knees almost touches. 
5. Shin of front leg remains relatively vertical. 
6. Push off front leg to stand with feet together. 
7. Repeat. Reps are total. 

CUES
- Tall Chest 
- Step Wide
- Slow + Controlled

Walking Lunges

GOAL
Low impact fat burner 

DETAILS
1. Set treadmill to a 8-12 incline and a 2.5-3.5 mph. 
2. Begin by walking with a talk chest. 
3. Don’t hold onto the handles. 

CUES
- Exhale 
- Watch Some YouTube

Treadmill incline walk

W2/D1 Sweaty Leg Day Home Edition

Rach

Great preview! So hype for this next set!

Johnnie

Gonna be doing a mix of gym and home due to work so THANK YOUUU for providing both options Coach! 
U rock!

Tina McCoy

Diesel Season!! CHALLENGE starts July 11th!

Ellie

First day back ! Can feel everything in my legs .

W1/D1 Diesel Legs Home Edition

Having weak shoulders this work out was definitely a challenge but amazing!

Working on form when it comes to chest ! But so far so good

Amanda

W1/D2 Chest and Shoulders Home Edition

Could only do the DB workouts I didn’t have a band ! But going to do cardio later after work .

Jade

Patricia Sessa

W1/D3 V-taper Back Day Home Edition

Best pump I’ve had in a long time! 💪🏽

Vibing today ! Great arm workout 👍🏽

Mandy

W1/D4 Diesel Arm Situation 💥 Home Edition

Took this day as a rest day but back to legs tmmrw!

Steph

W1/D5 Diesel Mode Home Edition

hard but sweet feeling when you done 💪🏼🔥

Helena

W2/D2 Chiseled Chest 🔨 Home Edition

W2/D3 Sick Back Pump Home Edition

Cari

W2/D4 Swole Arms Home Edition

Did a full body workout instead and it was great!

W2/D5 Fat Burning Hike 🔥🥾 Home Edition

W3/D1 Legs of Steel Home Edition

Some days it’s more about mental strength 🧠☠️

W3/D2 Push Day Home Edition

Nice workout on this cold 🥶 morning. Now my body/ muscles are warm.

I keep going to the mirror to check when I'll look like that lol 💪🏼 #GripitnRipit

W3/D3 Back Workout ❤️‍🔥 Home Edition

W3/D4 Vascular Arms + 6-Pack Home Edition

W3/D5 Full Body Sweat 💧 Home Edition

W4/D1 Legs with Deplete Today 💪🏼 Home Edition

New favorite shoulder / chest workout for sure 🔥

W4/D2 Chest and Shoulder Builder 💥 Home Edition

i feel great after this workout and i love this! 🙏🏼

This one felt fantastic! I was a bit scared of the volume but my muscles just felt like showing up today. Great feeling

W4/D3 Back Builder Burner 🔥 Home Edition

That was wild! My arms are going to be sore 🥵

Sandra

W4/D4 Arms + 6-Pack Builder Home Edition

Went for a early morning hike at Elysian! Felt great!

W4/D5 Fat Burning Hike Home Edition

Efjan

Chest and shoulders were dead doing those 20 reps

Naomi

W5/D1 Full Body Deplete Home Edition

Naima

W5/D2 Full Body 🔥 Home Edition

Tania

I did this back to back with day 5. I’m spent 🥵

W5/D3 Fat Burning Hike Home Edition

Hell ya! I made it! I thought this one was going to put tough me. Nope. Every rep done!

W5/D4 Full Body Burner Home Edition

Finished strong with a 7mile hike in Moab 💪🏼

heather

Great challenge! Here’s hoping you make another one this Jan! ❤️❤️

Omg I feel so accomplished! Thank you for this challenge!! ❤️💪🏼❤️

W2/D1 Sweaty Leg Day Home Edition

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