Name: Playbook - Morgan Olson - W2/D2 Epic Pull Day 🥊
Uploaded: 2025-10-12T05:58:59.104Z
Duration: 80 min
Description: W2/D2 Epic Pull Day 🥊

Kallie

Romi

Wow. I needed all the pulls. I substituted the cable crutches with a crunch machine since I'm recovering from a knee replacement. 3 minutes on the bag is exhausting but a great euphoria result.

Lily Toy

Shellz

Christina

Casie

Mandy

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

Mads

Ashley

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

Angie

Catalina

Roscoe

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 🔥💪🏻💪🏻💪🏻

Louis

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

Trish

Aike

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! 💪🏾🔥

Bigbodybenz

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

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 🥊

Katy

It felt great but I only have so much at home 
Just wanted to prep a little 
Nice though

Roseanna

Day 1 of the legend did NOT disappoint. Let’s get it

W1/D1 Legs | Rack Pull

Ruth Hanney

W1/D2 Legendary Pull 🔥

Kate

Bella

W1/D3 Legendary Push | Bench

Marion

I loved this full body burn. Week 1 of the legend DID NOT disappoint

W1/D4 Full Body Demolition 🤺

Starting off week 2 sweaty af I see… 🙈

Monica G

Hate leg days. …unless it’s the legend 🔥❤️

W2/D1 Legs | Back Squat

Trying to kill me with these sprints bro. Solid heavy lift

Enjoyed the push. Appreciate the shorter session since it's my 1st day of the week.

W2/D3 Push | Bench 🔥

never thought I’d love weighted planks #momdidittome

W2/D4 Full Body Burn 🔥

Ruby

This initially looked easy…. Jokes on me

W3/D1 Legs | Deadlift

L-l-l-l-looooooved it! Back is thickenin’ up baybeeeeee!

Norah

I thought I was strong, but I had to FAFO.

W3/D2 Epic Pull Day 💪🏼

Decline followed by incline bench press had my chest shaking!!! Awesome push day 👍👍👍

Finished with 2000 jump ropes 😮‍💨

W3/D3 Big Bench Day 🦾

4 sets of supersets back to back is a killer. Loved it.!

W3/D4 Gnarly Abs & Arms

usually not feelin leg day but today was it 🤌

W4/D1 Squat Dom Legs

Great workout.  The supersets are a pain for busy gyms.

W4/D2 Pull Volume

How do these workouts keep getting better?!?

Loveeeed this!! That tricep x abs at the end was the perfect finisher

Steph

W4/D3 Push Pump

Banger. Sprints didn’t absolutely destroy me this time… what a win

Jessica

W4/D4 Bulletproof Full Body 🦾

Felt great! I love feeling the progress build week by week

Alison

Deb Livingston

W5/D1 Leg of Steel

Make the supersets use one piece of equipment. I have to modify a lot bc the gym is busy.

W5/D2 Bulletproof Back 🔥

W5/D3 Push | Bench

The legend is legendary! I loved this program

Those sprints at the start caught me way off guard! I have not been running 😰

W2/D2 Epic Pull Day 🥊

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