Name: Playbook - Morgan Olson - W2/D2 High Octane ⛽️
Uploaded: 2024-01-21T02:10:11.440Z
Duration: 65 min
Description: W2/D2 High Octane ⛽️

This one kicked my ass and I loved it. Incline jog to sprints?! Brutal but so good ...

Cecily

Great workout! Had to skip the incline runs due to past knee injury, but still a killer 🤙🏻

Alexandra

Brenda

Never been more mindful of mind/muscle connection 👏🏼 loved it

Alex

Holy 🍑🍑🍑🍑🍑!!! Went heavy on deadlift 👊🏻🦍

Christine

Anna

Caroline

I’ll complete a 300”mixed cardio later #Wednesday

yangBAE

- BANDED KB DEADLIFTS 4x15+30sec hold at the top on the last rep
BAND AROUND HIP CREASE. HIPS PUSH BACK, WEIGHT IN HEELS, BACK FLAT, & SHOULDERS RETRACTED (RPE 8)

- BICEP CURLS 4x20,15,12,12
SHOULDERS BACK, ELBOWS FORWARD (RPE 7)

GOAL
Load the posterior chain for all the glute gains 

DETAILS
1. This one’s tricky. Find your balance. 
2. As the hips go back, the chest goes forward. 
3. Feet squat position. 
4. Wrap band around hip anchored at a low point. 
5. Stiffen back, hinge at hip, slightly bend knees. 
6. Squeeze armpit and touch kb to ground. 
7. Squeeze butt to stand. 
8. At the top stay slightly forward, with ribs tucked and glutes squeezed. 

CUES
- Flat Back
- Squeeze Glutes

Banded Kettlebell Deadlift

GOAL
Get some blood flow to your biceps #CurlsForTheGirls

DETAILS
1. Begin the rep with your dumbbell supine aka palm is facing up towards the ceiling. 
2. Fully stretched out like a kitten in the sun, begin curling one arm by contracting the bicep. 
3. Bring the bar just above elbow height and return to a fully stretched position.
4. Keep shoulders blades back and down. 

Pro-Tip: Watch that your shoulder doesn't lift the weight. If you start raising your elbows forward and away from your rib cage, that is a sign your shoulder is being a controlling bitch. Instead, isolate that bicep. 

CUES
- Elbows Close to Body
- Don't Front Raise the Weights
- Initiate from Bicep not Shoulder
- Squeeze
- Full Stretch

Barbell Curl

Superset

- BURPEES 3x12
JUMP QUICK AND GET A BREATHING RHYTHM (RPE 7)

- DB SUMO SQUATS 3x15+12 pulses 
SPREAD EARTH WITH FEET, CORE BRACED, SQUEEZE BUTT (RPE 8)

GOAL
Accumulate a high amount of work load through pressing, hip flexion and jumping #HeavyBreathing 

DETAILS
1. Bend over and reach the hands to the ground.
2. Jump the feet back into a plank position.
3. Lower the whole body to lay on the floor.
4. Press up off the floor and jump your feet under your hands (optional: scale by stepping one leg under your shoulders at a time.)
5. Return to a standing position with feet under your hips.
6. Jump up and clap overhead.
7. Repeat until sweat turns into blood

Pro-tip: Burpees are extremely mentally challenging. You will hit mind failure before you hit muscle failure, so zone in and kill this shit. 

CUES
- Chest to Ground
- Feet Replace Hands
- Breathe with a Rhythm

Burpees

GOAL
Adductors & glutes 
 1. Hold a dumbbell at chest height, 1-2' away from your body.
2. Stand tall, walk feet out to wide position with toes flared out.
3. Retract shoulders blades and contract your abdominals.
4. To down, bend your knees and let your hips follow, maintaining even pressure throughout your foot.
5. Maintain a tall posture the entire time.
6. To stand, think about pressing the floor away.

CUES
- Flat Back 
- Proud Chest 
- Reach Hips Back
- Brace Abs

Wide Stance Goblet Squat

- STABILITY BALL STRAIGHT LEG KICKBACK 3x20
LAYING WITH BALL UNDER BELLY BUTTON, POINT TOES, LOWER TO GROUND, THEN SQUEEZE FROM BUTT TO RAISE LEGS. DON’T ARCH BACK TOO MUCH (RPE 7)

- STABILITY BALL DONKEY KICKS 3x15
LOWER KNEES TO BALL, SQUEEZE FROM BUTT & PUSH HEELS INTO CEILING. FOCUS ON KEEPING TENSION IN BUTT BY SQUEEZING BUTT, NOT JUST SWINGING LEGS UP (RPE 8)

GOAL
Burn your butt, hamstrings + lower back with this isolation exercise 

DETAILS
1. Pick a ball a bit bigger than this one. 
2. Hold onto an anchor point with hands. 
3. Slide to where pelvis is hanging off the ball almost. 
4. Relax legs. 
5. Straighten legs and squeeze up. 
6. Lower slowly and repeat. 

Pro-Tip: focus on mind muscle connection here, don’t move from the lower back, rather from the glutes. 

CUES
- Squeeze Glute
- Straight Legs 
- Lower Slow

Stability Ball Straight Leg Glute Kickbacks

GOAL
Burn your butt, hamstrings + lower back with this isolation exercise 

DETAILS
1. Pick a ball a bit bigger than this one. 
2. Hold onto an anchor point with hands. 
3. Slide to where pelvis is hanging off the ball almost. 
4. Bend knee and relax at bottom position. 
5. Squeeze up and push the heels into ceiling. 
6. Lower slowly and repeat. 

Pro-Tip: really try to keep the knees bent throughout the movement. 

CUES
- Squeeze Glute
- Drive With Heels
- Lower Slow

Stability Ball Donkey Kicks

- BENT KNEE BAK EXTENSIONS 3x10 Weighted +10 Bodyweight
SQUEEZE BUTT, TUCK RIBS AND TRY TO MAINTAIN THAT POSITION AS LONG AS POSSIBLE. THEN GO INTO BACK EXTENSION. HOLD WEIGHT FOR 10 THEN DROP TO BODY WEIGHT FOR 10 (RPE 9)

- REVERSE 45 DEGREE STRAIGHT BODY HOLD 3xFailure
SQUEEZE YOUR BUTT HARD, TUCK RIBS & BE IN A PERFECTLY STRAIGHT LINE (RPE 8)

GOAL
Stack that bottom, work on positioning and get steel cut glutes and hamstrings

DETAILS
1. Like you’re doing a regular back extension, but squeeze at the top and bend the knees.
2. Get a stacked position where the shoulders are back, ribs are tucked and butt is squeezed. 
3. Maintain this position for as long as possible as you hinge down into a back extension.
4. Repeat and squeeze from your hamstrings and glutes to rise. 

CUES - Ribs Tucked
- Squeeze Glutes

Bent Knee Back Exensions

GOAL
Static hold to develop the isometric core strength 

DETAILS
1. With the back extension hip pad just below the hips, face up. 
2. Squeeze butt, tuck pelvis. 
3. Reach overhead for added challenge. 
4. Try to focus on maintaining a perfect line in the back. 
5. Hold for max effort. 

CUES 
- Sternum Up
- Squeeze Butt
- Tuck Pelvis

Flip on Back Extension

Dropset Superset

GOAL
Strengthen your external rotators for healthy knees, lower back and butt 

DETAILS
1. Lying on your back, bend at the knees, and press the bottom your feet together.
2. Drive your knees toward the floor.
3. Press into the floor with your feet to raise your hips, and squeeze your glutes at the top of the movement.
4. As you press, exhale gently to engage your abs, putting less pressure on your lower back.

CUES
- Squeeze from Glutes
- Tuck Your Pelvis & Chin 
- Push Knees Out

2x40
SQUEEZE FROM BUTT, PUSH HEELS TOGETHER, & TOES APART (RPE 7)

Frog Pumps

30S SPRINT
30S REST
30S JOG
30S REST

(RPE 8)

GOAL
Calorie burner 

DETAILS
1. Either run on a hill, outside or on the treadmill.
2. Work on figure 4 form.
3. 90-degree bend in elbows.
4. Land on the balls of your feet. 
5. Avoid heel striking.

CUES
- Hand Goes from Face Cheek to Butt Cheek
- Pull the Heel to Butt
- Hamstring Curl Not Quad Extension

Sprints (8 incline, 6.5-8 speed)

Jog (8 incline, 6 speed)

Sprint / Jog

W2/D2 High Octane ⛽️

Deadly!!
I loved it.
This time ill make it on the ammount of weeks it's planner to happen

MARIANA

PatyAndrea

Justice Berry

W1/D1 Full Body Burner 🔥

3rd time thru the model program, sweaty and feeling accomplished af

Aria

Feeling more confident about modifying to make it easier on my knee and ankle. Also just more challenging since I am so out of shape.  I liked this workout a lot!

Nancy

W1/D2 Squats on Squats on Squats 😈

Always great workouts! 
I do have to switch up some exercises, as I am in my home gym and don’t have all the equipment - are there routines that don’t require as many gym pieces?

Steph

Great workout to end the first week! I can’t wait to see what next week has in store 💪🏻

W1/D3 V-Line Werk 🥵

Did complete due to time constraints but the 3/4ths I did kicked my butt!

Courtney Schrade

Another great one! That finisher was killer 😂

Carr

W2/D1 Jump bb, Jump 🔥

First workout I was able to complete in less than an hour 🙌🏾

Quen

I am loving these program workouts 🩷🥵🔥💪🏽

W2/D3 Total Body Torcher 🧨

The gym doesn’t have air dyne so I did rowing machine instead, that last superset is killer and I loved it, dayum 🔥🔥🔥🔥

Such a humbling workout! Especially the ab rollout.. might seem easy… 🙂‍↔️🫠🤥

Myriam

W3/D1 Full Force 💣

W3/D2 Heart Racer ❤️‍🔥

Viciously annihilated by this workout today

W3/D3 The Inferno 😮‍💨

One of the biggest sweats of my life, 650 calories burnt

Keshia

W4/D1 Air Dyne.. don’t hate me 😅

Holy shit I did it 🙌🏻 Took this one outside again- hill sprints 🍃

W4/D2 Burpee Overload 👀

W4/D3 Booty Burn 💥

Izzy  Rivera

So good! Took it outside again ☀️💪🏻

W5/D1 Core Crusher 🥵

I love the variety in these workouts!  Always something different. And, if a move doesn’t work for me or something’s occupied at the gym I’ve learned a bunch of alternatives!

W2/D2 High Octane ⛽️

Community

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