Name: Playbook - Morgan Olson - W2/D2 Fighter Flex 💪🏼
Uploaded: 2024-01-21T02:10:11.454Z
Duration: 80 min
Description: W2/D2 Fighter Flex 💪🏼

Great workout as always. I've been lifting for more than 10 years and Morgan's workouts are always challenging!

Miel

chenise

Hayley

Philly

Othilie

I love to train back 🔥 great workout 🔥

Skai

Kendra H

Feels good to be back after major holidays!🔥💪🏻

Louis

Debbie

Ryane

Candace

Only issue was the tbar since my gym doesn’t have that

Emily

Fede

Nora

uhhhmazinggg. i really had to push myself for the lying leg lifts.

Ashley

Jess

my arms are dying and back is crying, in the best way ofc!

Dorothea

Definitely pumped up - but not dead like the other days but loved it!

Crys

Gabriel

Can’t wait for the end results! Killer day.

Makala

My fave of the fighter so far! Maybe that’s because I’m coming from weightlifting…. And no cardio today 😅

Marc Ella

Cassady

Killing me bro! But the pump pics be worth it!

Sweating like crazy. Body feels worked out fr thanks Morgan u making me stronger every damn day!!! 🙌🏻 I’d be lost in the gym without you!

cassie🌈♊️

I need to build some discipline and consistency so I can enjoy these workouts more 😭 these were great tho! I’ll keep pushing!

Djé

The workouts are long but I appreciate the accountability and motivation. You’re appreciated dude 🙏🏼🥰

brittney

Hailey

I feel so much stronger than ever!! I've definitely been slacking a little bit. But every day come to the gym it's SO worth it 🔥🔥🔥

MARIANA

Dustie

Chelsea

Stephanie

This felt great! It was hard to balance the plate on my back during the plank but I did a 25 pound plate for 30 seconds each set. I also added an hour of cardio. Sometimes it was hard to do supersets with things being in different places at the gym so I mixed up the supersets. Otherwise it was all good!

Reece

Chloe

Proud of myself for muscling through and finishing in 65 min

Christi

Alisha

Heydi

Cori

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 (last set drop set 15+10)

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 (last set drop set 15+10)

Killer Back 👻

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 (last set drop set 8+Failure)

GOAL
Compound row with control and lower back builder 

DETAILS 
1. Underhand grip shoulder width. 
2. Slightly bend the knees and stand close to the bar. 
3. Sit hips back and keep the barbell close to your legs. 
4. Hinge over. Stay close to barbell. 
5. Squeeze from your shoulder blades and pull barbell to belly button. 
6. Lower slowly and reset. 

CUES
- Proud Chest
- Right Triangle 
- Flex Lower Back
- Hips Back

Smith Machine Bent Over Row (last set drop set 8+15)

Killer Back II 👻

GOAL
Chest supported row to thicken your back and get a back that slaps  

DETAILS
1. Arch that back, get a proud chest, pin those shoulder blades back and down towards your hips aka don't shrug up.
2. Resist the weight as it pulls your upper body forward. Resisting force = actively flexing your muscles = muscle growth.
3. With arms fully stretched, begin the row by squeezing back with the shoulder blades and squeeze at the top for an added flex. 
4. Right triangle elbow.
5. Exhale and resist the negative. Repeat. 

CUES
- Pinch The Penny in Between Shoulder Blades Back 
- Right Triangle
- Resist the Chest Pad
- Neutral Neck

T-Bar Row (last set drop set 10+10)

GOAL
Refine your mid-trap and rear delts for healthier shoulders than Dr. Oz

DETAILS
1. Hinging at the hip or what have you, get your spine rigid and neutral. Chin tucked.
2. Begin by squeezing your shoulder blades down towards your hips. 
3. Contract the shoulder blades together and squeeze to full range to extend the weight. 
4. Fly away birdy. Slow and controlled.
Pro-Tip: Don't relax your chest if you have a support, think of resisting the pad or your knees and pulling everything back to tighten your erectors, scaps, and mid back up. 

CUES
- Rigid, Extended Spine
- Pinch Shoulders Back & Down
- Chest Angled Up

Bent Over Rear Delt Flys (12-15)

Killer Back III 👻

GOAL
Goddamn this is tough. But honestly we need weight to carve some abs in. Go as heavy as possible for the time allotted. 

DETAILS
1. Get on your hands and knees.
2. Add a weight plate or dumbbells on your mid back.
3. Have someone assist if needed.
4. Get in a perfect plank position.
5. Feet together, squeeze your butt and exhale through the pain.

CUES 
- Squeeze Butt
- Crunch Abs into Spine
- Hollow Rock

Weighted Plank

GOAL
Strong scapular function and upper back

DETAILS
1. Stand erect with a plate in each hand (palms facing your torso), arms extended on the sides.
2. Lift the plates by elevating the shoulders as high as possible while you exhale. Hold the contraction at the top for a second.
3. Slightly bend the elbows back. Lower the plates back to the original position.
4. Repeat for the recommended amount of repetitions.

Note: use dumbbells if you don’t have plates. 

CUES - Squeeze Shoulders up to Ears
- Mind Muscle Connect

Plate Shrug

Superset

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 (last set drop set 12+15)

GOAL
Lower ab shredder - lift with the abs, not the hips 

DETAILS
1. Lay with your legs straight up, point your toes like a ballerina and glue your lower back to the floor.
2. Keeping your arms straight by your sides, or under your hips, slowly lower your legs to the floor until your lower back begins to arch. 
3. Mind muscle connect to your abs and crunch your abs to return to the starting position.

CUES
- Hollow Rock 
- Crunch Abs into Spine

Lying Leg Lifts (15-20)

Arms and Abs ™️

W2/D2 Fighter Flex 💪🏼

So good. The boxing set at the end was an awesome finisher.

Tonya

Still hurt. Still doing as much as I can. Torn ligaments got me all messed up but I’m still working at it.

Tommy

Kicked my ass! But really good, leg day is rough for me to stay motivated to push through it. But it helps to be able to see your videos as to what the form should look like and being able to log everything. We love a good check list! It was a good start off! Can’t wait to see my progression throughout the weeks!

Hannah

W1/D1 Fighter Legs 😈

Carmen

Jessie Wang

W1/D2 Back and Bi’s 🔥

It was very challenging but all worth it 🦾🔥

Nadia

W1/D3 Fighter Push 🦾

Those cleans can be rough for us big yiddie peeps, but such a good work out. Might be crawling out after those burpees not gonna lie 🤣

So hard! I'm on week 1 and know this should get easier but would be nice to have modifications /some optional exercises

Anna-Peter

W1/D4 Full Body Burner 🥵

Great workout, I am using a home gym so I do look up a lot of alternatives for resistance bands and depending on how I feel it is compared to the actual machine needed I add reps or sets as needed.

Arden

Boyyyyyy I bout damn near died at those sissy squats. You did your big one with this Morgan 😘🤌🏾

Tori

Workouts are great but depend on the gym you attend having a huge amount of kit and equipment. I couldn’t do half of this session unfortunately due to lack of equipment, and the gym I go to is pretty decent. Would be great to have alternative options for each exercise using different equipment. Thanks

Kate Bouchier-Hayes

W2/D1 Glute Builder 😏

My arms are wrecked 🥵 shaking as I leave the gym hahah

Alexis

first day back from being sick for a week . time to build my strength back up!

W2/D3 Bulletproof Chest 🧱

Mads

W2/D4 Full Bod 🤬

Jyoti

W3/D1 Shredded Legs 🦵🏼

Have to modify everything due to an injury so just doing as much as I can right now.

Absolutely had to modify some but feeling it for sure

W2/D2 Fighter Flex 💪🏼

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