Name: Playbook - Morgan Olson - W2/D2 Chiseled Chest 🔨
Uploaded: 2024-01-21T02:10:11.574Z
Duration: 60 min
Description: W2/D2 Chiseled Chest 🔨

Alex

Louis

This was awesome!! I realized all this time ive been doing cable crunches wrong so it was more challenging

MARIANA

Yesenia

Jade

Katie

Ananda De Oliveira Pombo

Shellane

Shoulders are dead, what a great pump! Also — hadn’t done decline presses in forever, surprised myself with the last 2 sets of 5 reps each at 135lbs 👀

Bean

Sydney

I'm a little out of order but I'm happy with the chest pump o got today. Let's get it!

Carmeal

Salsa

Noabeth

Christi

Loved this one! Ending on the abs was a challenge! 💪🏼👊🏼

Marisa

Candice

Not feeling the greatest today but pushing through!

Ashlee

Four

Jesse

Jessica

Sophia

Geeeezussssssss! Pump up my chest for today!🔥💪🏻

I love weighted deficit push-ups even if I’m kinda dead now. 💀🔥💪

Jess

Selma

Michele

Lindsay

Great, minus those deficit push-ups! 👍🏼

Missy

Olivia

Those deficit push up were so intense omg

Brittany

Hardest burn was the abs... Clearly I need to work them lmao

Sophie

Awesome chest day, hit some PR’s for the first time in a while!

Love the weighted deficit push ups! Getting stronger and making everyone look at me and say “dayummm” 🤣

Nicole

Ashley

Kallie 

Ever Stokes

Angie

Still sore from yesterday! Pushed through. Great workout!

Chelsea

Annamaria

Lena

GOAL 
Tighten your lower chest for confident posture
 
DETAILS 
1. Secure your legs at the end of the decline bench and slowly lay down on the bench.
2. Using a medium width grip, lift the bar from the rack and hold it straight over you with your arms locked. The arms should be perpendicular to the floor. This will be your starting position. Tip: In order to protect your rotator cuff, it is best if you have a spotter help you lift the barbell off the rack.
3. As you breathe in, come down slowly until you feel the bar on your lower chest.
4. After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up). 
 CUES
- Proud Chest
- Right Triangle

Decline Barbell Bench Press

GOAL
Overload the chest with an extra stretch and weight 

DETAILS
1. Place hands on a couple of weight plates.
2. Add a weight plate to your back or do bodyweight.
3. Begin in the bottom of you push up.
4. Tighten up your body, squeeze your butt and crunch your abs.
5. Press up in one motion. 
6. Exhale and return to the ground to rest your chest. Repeat. 
 Note: If this is too difficult, do bodyweight worm push ups on the deficit.

CUES
- Squeeze Butt
- Strong Press
- Exhale 
- Externally Rotate  
- Neck in Line with Spine

Deficit Weighted Push Up

GOAL
Lateral shoulders with better angle 

DETAILS
1. Set up a low cable with handle. 
2. Pick 5-10lbs, lean and grab the pole. 
3. Depress shoulder blades and relax. 
4. Squeeze shoulder to lift handle to shoulder height.
5. Lower slowly. 
6. Repeat. 

CUES
- Proud Chest
- Retract & Depress Shoulder Blades

Leaning Cable Lateral Raise (10-12)

GOAL
Front shoulders with maximum tension 

DETAILS
1. Set up a low cable with handle. 
2. Pick 5-10lbs. 
3. Depress shoulder blades and relax. 
4. Squeeze shoulder to lift handle to shoulder height.
5. Lower slowly. 
6. Repeat. 

CUES
- Proud Chest
- Retract & Depress Shoulder Blades

Cable Front Raise

Shoulder Superset 🪨

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

DETAILS
1. Cable 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

Face Pulls

GOAL
We’re thickening the density of your abdominal wall for a proper 6-pack. My favorite exercise for abs, ever. 

DETAILS
1. Use a close grip attachment and pick a challenging weight. 
2. Get on your hands and knees and walk back about 6 feet from the machine. 
3. Squeeze your elbows around your head. 
4. Hover over the space ahead of you. 
5. Begin by crunching the belly button into the spine. 
6. Find your balance and isolate the ab crunch. 
7. Avoid pushing the hips back towards your feet as you crunch. 

CUES 
- Hollow Rock
- Hover

Cable Crunch

GOAL
One of my favorite lower ab exercises - use that mind muscle connection to tuck your pelvis and contract the lower abs

1. Lie down on the floor with your legs fully extended and arms to the side of your torso with the palms on the floor. Your arms should be stationary for the entire exercise.
2. Move your legs up so that your thighs are perpendicular to the floor and feet are together and parallel to the floor. This is the starting position.
3. While inhaling, move your legs towards the torso as you roll your pelvis backwards and you raise your hips off the floor. 
4. Hold the contraction for a second and move your legs back to the starting position while exhaling.

CUES
- Crunch Abs into Belly Button 
- Knees Up to Ceiling

Reverse Crunch

Ab Builder

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/D2 Chiseled Chest 🔨

Doing this challenge again!✌🏻💪🏻

Katherine

Thank youuuuuu soooo much for this next challenge Coach! 
Needed this!💪🏻💪🏻💪🏻💪🏻😁😁😁

Tina McCoy

Diesel Season!! CHALLENGE starts July 11th!

Delimar

Jonatan

Emily

W1/D1 Diesel Legs 🎊

Chauncia Anderson

claudia

Nice arm pump, abs on fire 🔥 if you use max weight during crunches. Reverse crunches challenge yourself do do more than or the same amount of reps, you'll be surprise what you can accomplish with a end goal in mind 🥵😆👍

Brandon

W1/D2 Chest and Shoulders 🤌🏼

Walking tall in the gym with pumped arms & lats

Elmaz

That was good!🔥 I love back day!☺️💪🏻

W1/D3 V-taper Back Day

Lol just being the biggest drama noodle with this one omg just let me rest, mo. ☠️

Deb Livingston

Arms and abs on 🔥🔥🔥 late night pump with it

Chloe

W1/D4 Diesel Arm Situation 💥

Everything about this workout is 🔥🔥🔥💪🏻

April

W1/D5 Diesel Mode

Quinn

Forgot how it felt to be nauseated during leg day 😵‍💫

W2/D1 Sweaty Leg Day

Not quite sure if o got the rowing stuff right. Feels kinda wonky. Advice?

Yolanda S

These workouts balance well with the HIW challenge!

W2/D3 Sick Back Pump

Melody

W2/D4 Swole Arms

Did a full body workout from the fighter feed instead! 🔥

Today I hiked for HOURS for the first time in a while. I enjoyed it so much!!!

Hike = perfect way to end wk 2‼️‼️‼️‼️‼️😤💪🏾✅💰

Kysha

W2/D5 Fat Burning Hike 🔥🥾

Damn bitch you tryna kill us? 🤣 that got my legs SWOLLEN

Taylor

Was dead by the end of the first two supersets 😅

W3/D1 Legs of Steel

Loved it! 
Has to modify some moves due to gym availability, still had a blast!!!

W3/D2 Push Day

Still going strong! 2 more days left this wk, let’s go! 💪🏾😤💰

W3/D3 Back Workout ❤️‍🔥

Incline starting to feel better on the lower back, finishing with ease now

W3/D4 Vascular Arms + 6-Pack

Shaaliyah

Loved the workout but had  to improvise a lot singe a lot  of the Equipment was‘nt available at my gym

W2/D2 Chiseled Chest 🔨

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