Name: Playbook - Morgan Olson - W2/D2 Back 🥊
Uploaded: 2024-01-21T02:10:11.517Z
Duration: 60 min
Description: W2/D2 Back 🥊

AC Michel

Emily

Everything was pretty tight today, but I think I'm getting better at it?

Abbey

Christi

Loved the heavy weights at the end. Really pushed me

Ramya

Use multiple camera angles to view the entire exercise and movements

Louis

i didn't know that back can get its arse kicked!

Dorothea

Shawn

Natasha

Heather

Mena

camille restan

Traveling but took advantage of the hotel gym for this one. Subbed jump rope for boxing.

Amber

Patricia Sessa

Kylie

Feeling better with each passing week 🔥

Alex

Alaina Loguidice

This workout felt so good!  The heavy set was a nice push.

Shierel

Added in seal rows and exercises from other back days too 😮‍💨

Nikki

Sarah

Enjoying the workouts! Looking for a punching bag alt!! Thank you 🙌🏽

Chelsea

I’m slowly getting used to these workouts! I see my muscles growing, I feel like I’m gradually going up in dumbbell weight! I’m starting to love my body again :))

Djé

All Gas!!! ⛽️⛽️⛽️🔥💪🏾😤

Kysha

I’m falling back in love with the boxing at the end of the workout

Andrea

I love working my lats and finishing with heavy bag 💪

Jessica

Really loved this one. Shorter than the previous one but going stronger and harder at it 🔥

Coralie

Damn! Gonna feel this tomorrow. The instructions were clear & easy to understand. Thanks so much

eleni

Laura

👊🏻🔥👊🏻🔥
🙏🏻🙏🏻💪🏻💪🏻

Tatum

I feel comfortable adding more weight on 8 days in. Back in December I had to stop because my car was stolen and I didn’t have access to a gym. But it’s funny how muscles remember and now I can fluctuate between the 10 pound and 20 pound dumbbell. Back for more tmrws 💪🏽🔥💪🏽

Skylar

Ooh, I'll be feeling this tomorrow!! Definitely need to work more on my rear delts, they are weaker than I realized.

Michelle

Humbled me need way more work form and strength in my back

Kaige

Efjan

My concentration wasn’t there today, so it wasn’t my best effort or form, something is better than nothing though so I’m still happy

Great workout to end the day! Alway like to end with the heavy bag combos!❤️

Rebekah

What is the difference between rounds and sets?

I cant believe I’m just noticing this now ;)

Breinne

Loved it! Rowed instead of heavy bag and it kicked my ass!

My favorite day of the week! Yeeeee buddy.

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

DETAILS

1. With the opposing knee 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 Lat Row

4 total working sets. Last set is a drop set.

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

GOAL
Get that bulletproof rear deltoid and shoulder health 

DETAILS
1. Hinge over with a rigid spine. 
2. With dumbbells in each hand, turn your palm facing up towards the ceiling. 
3. Begin movement by squeezing by from your shoulder. 
4. At the top of the movement squeeze your rear deltoid, retract your shoulders and get a proud chest. 
5. Slow negative and repeat.

CUES
- Flat Back
- Shoulder Blade Retraction & Depression 
- Squeeze Back
- Proud Chest

Palm Up Rear Delt Flys

Superset

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 away from your body, keeping the chest over the knees.
5. Mind muscle connect by squeezing in between the shoulder blades. 

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

Seated Wide Grip Bent Over Rows

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*

1. Wrap hands and wear 14-16 oz gloves.
2. Work through combos depending on experience level.
3. Do 10 repeats of a 1.
4. Then 10 of a 2.
5. Then 10 of a 1-2.
6. Then 10 of a 1-1-2.
7. Repeating and progressing as your experience increases.
8. Use your footwork and head movement to simulate dodging punches.
9. Work on hip connection to bag, neutral wrist, speed, and power.

The Fighter Cheat Sheet: 
* 1 (Jab)
* 2 (Right Cross)
* 1-2 (Jab-Right cross) 
* 1-1-2 (Jab-Jab-Cross) 
* 1-2-3 (Jab-Cross-Left hook) 
* 1-2-3-2 (Jab-Cross-Hook-Cross) 
* 1-2-5-2 (Jab-Cross-Left uppercut-Cross) 
* 1-6-3-2 (Jab-Right uppercut-Left hook-Right hand) 
* 2-3-2 (Right cross-Left hook-Right cross)

Heavy Bag Combos 🥊

W2/D2 Back 🥊

Cass

I enjoy Morgan’s workouts, but I have trouble following the instructions as a neurodivergent person. The writing has a lot of personality, which I understand the appeal of, but it clutters the information and makes it really hard for me to get to the core of what is being said. I often find I have to risk potentially having poor form, because it’s just too difficult to comprehend and absorb.

Great for someone who’s shy at the gym!! Definitely a great workout.

W1/D1 Chest & Shoulders 🔥

TIANA

W1/D2 Back

Definitely is more challenging than it looks! 🔥🔥

Sweet & consistent. Those banded glute bridges are NO JOKE! Solid burn

Toni 

Devin

W1/D3 Legs🦵🏼

Not bad. My limbs actually stayed intact this time 😅 great sweat!

W1/D4 Arms & Abs

Didn’t end up finishing workout as it was late in the evening but definitely keen to try it again

Slowing down the movements had me appreciating this pump 🔥

W2/D1 Chest & Shoulders

Denise

W2/D3 Legs

Going to have nightmares about that incline skull crusher ☠️

Elise

I'm outta shape baaaad. Glad I'm doing this with my gym bud Jordyn!

Drea

It was so good! Feels great to be in the gym again. Arm day is always one of my favourites and the pump for this workout was AMAZING! 🔥🙌🏼

Jordyn

W2/D4 Arms & Abs

Shannon

Kalena

Carly

W3/D1 Chest & Shoulders

Have to cut things short bc of 8 mos of gf weight gain ;) and a serious loss of strength (I’m 47). Beginning the slow slog back. Love the workouts 🙏🏼

Kacy

W3/D2 Back

Had to cut the last circuit short a few cycles. Killed

W3/D3 Legs

It feels good when you’ve been working hard and get to make some weight increases. Feeling stronger! 🎉

W2/D2 Back 🥊

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