Name: Playbook - Morgan Olson - W2/D2 Epic Pull Day 🥊
Uploaded: 2024-01-21T02:10:11.460Z
Duration: 80 min
Description: W2/D2 Epic Pull Day 🥊

Wasn’t able to get a good back pic today, but the pump was there!

Mads

Yo! This was a great pull day!🔥💪🏻

Louis

Ashley

Did a double today because I missed yesterday and man am I jelly now 😵😵‍💫

Angie

Catalina

Ryane

Arms and back are on fire!! I don't have a boxing heavy bag at my gym so I use 5 lbs dumbbells in my hand instead. Lord mercy 🥵

Naïka Champaïgne

Brijhae

Could barely lift my boxing gloves at the end after all those curls!!

Nora

Ayla

Not sure what it is but this program has me dead!

Makala

Incredible how strong 💪 I’ve become 🔥

Nicole

Woof! That ez bar cable curl grouping got me.

August

Arms on 🔥🔥🔥🔥 
loved this workout 😍

Bunny 🐰❤️

I can’t feel anything 🔥💪🏻💪🏻💪🏻

Madeline

Biceps roasted 🔥 Gonna be drinking from a straw the next few days. Super glad I don’t wear glasses. Maybe someone can help me get my shirt on me in the morning 😅

Jess

Patricia Sessa

Maite

Feeling them abs starting to peep 😉 👀

Char

That was so fun! That boxing at the end was *chefs kiss* 🤌🏽

Sierra

Yesenia

Kristin

Woohoo!!! I did boxing moves!!! Was to shy last time…. It’s gonna be a good day!!

Julius

Naima

Challenged myself today! 😮‍💨😤 Good Ass Pull Day! 💪🏾🔥

Kysha

Lats were burning out the gate 🥵🥵🥵

Ripped our arms clean off our bodies and we’ve been training 5 days a week 😯

Staying strong through week 2! This one really blasted my arms and shoulders, I love it

Loren

Shawna Black

Loving all the drop sets!!! These workouts are incredible.

Olivia

Angel

Sharon Braddock

The arm pump at the end with the cable curls was nuts!

Cecily

Those close grip pull downs felt good 👍🏼

Megan

Close grip pulldown  5 x 15, 12, 10, 8, 6 +8
Straight arm push downs w/rope  5 x 15-20

Cable wide grip row  4 x 10 + 10
Single arm heavy db row  3 x 8 

Hammer curls  4 x 12
Smith machine shrugs  4 x 15

Weighted cable crunches  5 x 15,15,12,12,12
Ez bar curls  5 x 12 + 8

 Heavy bag  3 x 3 min

GOAL
Thicker back & improved posture 

1. Grab the close grip bar.
2. Begin by squeezing your shoulder blades back.
3. Slightly lean back. 
4. Pull down the attachment with a proud chest and elbows squeezing down towards the hips. 
5. Keep a proud chest and squeeze at the bottom. Do not round your shoulder blades and pull with your arms.
6. Release slowly and repeat. 

CUES
- Proud Chest
- Initiate with Shoulder Blades

Close Grip Pulldown (last set drop set 6+8)

GOAL
Wider back for a tighter waist and strong look

DETAILS 
1. You will start by grabbing the wide bar from the top pulley of a pulldown machine 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

Rope Straight Arm Pushdown

Superset 1

GOAL 
Upper back squeeze - ignore the lower back thickness, that shit only goes away for a photoshoot cut lol

DETAILS
1. Wide grip bar on cable.
2. Stiffen legs and arch spine.
3. Sternum up towards ceiling 
4. Begin by squeezing elbows back towards your spine.
5. Squeeze hard and lower slowly.

CUES
- Proud Chest
- Right Triangle

Cable Wide Grip Row (drop sets 10+10)

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

GOAL
Focus on targeting that brachialis to contribute to arm thickness more so than just your biceps #SecretSauce

DETAILS
1. Begin the rep with a neutral/hammer grip and fully stretched arm. 
2. Elbow should be slightly in front of your hip, putting more stress on the bicep. 
3. Contract your bicep to raise the weight to your elbow. Curl slowly and focus on the squeeze. Relax the shoulder and just squeeze blood into your bicep.

Pro-Tip: Elbows don't flale, chest isn't overly activated, and you aren't rotating the weight at all. Straight up, straight down. 

CUES
- Elbows Close to Body
- Relax the Chest
- Shoulder Blades Pinned
- Squeeze at the Top

Hammer Curls

GOAL
Boulder shoulders

DETAILS
1. Set a smith machine to just below hips.
2. Unrack with hands wider than shoulder width.
3. Stand tall and soften the knees slightly.
4. Brace abs. 
5. Squeeze traps up towards ears.
6. Keep elbows locked out straight and do not bend/rebend knees. 
7. Squeeze hard at the top and lower. Repeat. 

CUES 
- Push Stomach Out
- Wider Grip
- Squeeze Up to Ears
- Don’t Jut Neck Forward

Smith Machine Shrugs

Superset 2

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
Isolate that elbow for bicep life 

DETAILS
1. Begin the rep with a supine and fully stretched arm. 
2. Elbow should be slightly in front of your hip, putting more stress on the bicep. 
3. Contract your bicep to raise the weight to your elbow. Curl slowly and focus on the squeeze. Relax the shoulder and just squeeze blood into your bicep.
4. Keep your chest proud. 

CUES
- Elbows Push Forward
- Relax the Chest
- Shoulder Blades Pinned Back and Done 
- Squeeze at the Top

EZ Bar Cable Curl (drop sets 12+8)

Superset 3

1. Wrap your hands and wear 14-16 oz boxing gloves. 
2. Freestyle box on a heavy bag.
3. Use your footwork and head movement to simulate dodging punches.
4. Work on hip connection to bag, neutral wrist, and speed.

The Fighter Cheat Sheet: 
* 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 Freestyle 🥊

W2/D2 Epic Pull Day 🥊

Restarting The Legend has me so excited! Kicking it off with leg day is sooo tough though!

Solid workout. I put some alternatives in because equipment was either not available or not an option.
But this felt like HIIT along with weightlifting due to the stagger of workouts & I loved it

Kelsey

W1/D1 Legs | Rack Pull

Pull! Can’t wait to get a bigger Dorito back!

This work out was intense covered in sweat but it was worth it

Rane

W1/D2 Legendary Pull 🔥

Building more and more confidence on bench press is just as good a feeling as a PR!

W1/D3 Legendary Push | Bench

I loved this workout, it was a good burn!

Jazz

W1/D4 Full Body Demolition 🤺

Continuing to hit my goal for the year, 185# Back Squat for 3 reps!! I love the push the The Legend gives.

W2/D1 Legs | Back Squat

W2/D3 Push | Bench 🔥

Full body on a Friday?! Why not!🔥💪🏻

My triceps were on fire by the end of that superset lol 🥵

W2/D4 Full Body Burn 🔥

Thought this was gonna be an easy one my arms were DEAD by the time I got to the heavy bag! Shheeessshhh

W3/D1 Legs | Deadlift

W3/D2 Epic Pull Day 💪🏼

W3/D3 Big Bench Day 🦾

Did this from a hotel gym. Had to modify a couple things but the majority I could get in no problem.
Great arm burn!

W3/D4 Gnarly Abs & Arms

☠️ in leg day but it was great!🔥💪🏻

My knees don’t like squats very much but unfortunately don’t mind Bulgarian split squats 😭

I’m ready to not be able to walk in a couple days lol.

Need alternatives for each machine exercise

W4/D1 Squat Dom Legs

Threw in some lat pull downs and sprints because I had extra time. 
This was a good pull day!

Little easier than usual- push me harder! 🫶🏽

Rehana

W4/D2 Pull Volume

Sore from this week..but this workout def made my muscles feel better even though I was grunting through it lol

W4/D3 Push Pump

Elmaz

The pump is real. Feeling the muscles 💪🏽🥵

W4/D4 Bulletproof Full Body 🦾

Thrilled with my progress on the sumo lifts!

W5/D1 Leg of Steel

Loved this back day. Really focused on form today!

4 superset later & 3mins X3 of boxing punches with 5lbs in each hand later 💪🏽🥵

W5/D2 Bulletproof Back 🔥

My triceps are burning. This was a good one!

Love this workout! Proly one of my favorites!

W5/D3 Push | Bench

Dang, my heart rate was up there from the start with sprints. I haven’t sweat this much in a while. Great finish to this program!

Done the whole program and feeling goooood

So amazed by the lift gains, especially with the bench presses. I’m constantly surprising myself and can’t wait to start the next program.

W2/D2 Epic Pull Day 🥊

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