Name: Playbook - Morgan Olson - W2/D2 Legs 🦵🏼
Uploaded: 2024-01-21T02:10:11.546Z
Duration: 45 min
Description: W2/D2 Legs 🦵🏼

Naïka Champaïgne

First real work out after top surgery and it feels good to move this way again 😌

Sora

Kait

Shannon

Jump squats at the end was killer!🦵🏻🔥

Deanna

Nellie

Caroline

I’m dead! That was an amazing leg day workout

Ellie

Deborah

Definitely going to failure on the last two! Tough but hitting all my problem areas.

Amie Blade

Lieren

Christina

Missed the workout yesterday so doing yesterday and tonight 🤙🏻

Haeley

Mak Presgrave

Rochelle

Wow!! My 🦵 & 🍑 are on 🔥 sweating like a crazy fool but I enjoyed the challenge 💪🏽

Sukhie

Loving the jump squats at the end! I’m out of breath!

Kristina

Jumping squats at the end? Legs could barely keep up (for now) but I gave it all the juice I had left! Thanks Momo!!

At one point I literally yelled “fucking owwy!” I think that’s a good sign?

Missy

Alethia

Couldn’t hit the gym, still slayed. Mo don’t give a damn about your excuses.

B Lounges Hella’killers. Im still practicing balance with it,any advice for long extremities fxlks? Thanks,Bless.

Rianne

Kayla Jones

Charlie Lindenborn

That's nice one after a red-eye flight to Mexico.

Salsa

Jess

Jes Banfill

After 4 months, I finally convince my partner to work out with me on leg day. I'm bigger than he is - he's an average guy & I'm a plus sized Queen & he had a hard time keeping up with me!!

Maddie

Dani

The workout was great... the only thing that was confusing is the amount of reps. E.g. if it is 15 for each leg in a round within the set or 15 one leg and then the next round 15 on the other.

Karina

Love the playlist and this leg workout was amazing!!🙏🏾 Thank you!

Raine

Michelle

Really rough, just wasn’t feeling it today

Abii

Natasha

Brook

Oh I'm dead. Haven't had legs feeling like this in forever. 👍

Shania

Toni

I think my legs fell off! Jk 🤪 that was killer

Kamalani18

Angelo

Could do WAY more this month. Any other suggestions for mods on first move? My ankles can’t take the pressure so I did dead bugs instead.

emily

Dripping dude. Straight dripping in sweat. I had to modify with some stuff because my physical therapist said I need to take it easy on my ankle until I’m feeling more stable. And so thought that it wouldn’t be as intense, but dude I’m dripping down my back, my bra is soaked & my husband came in & was like “holy f*ckk you’re still at it?” and it made me feel so proud seeing that smile and it was the last push I needed to finish this one. Never giving this app up.

Casey Reed

Vanessa

amber bryant

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

Frog Pumps

GOAL
The benefits remain endless. Lockout strength, mass on booty, dimple reducer, and awkward eye contact opportunities

DETAILS
1. Lying on your back either on a bench or on the floor.
2. Bend at the knees, and plant your feet into the floor.
3. Press into the floor with your feet to raise your hips, and squeeze your glutes at the to initiate the movement.
4. Exhale gently to engage your abs, putting less pressure on your lower back.

CUES
- Initiate with Squeeze of Booty
- Drive from Heels
- Knees Over Ankles

Bodyweight Glute Bridge

Superset

GOAL
Stop that quad loading lunge and sit back into the hips for glute work and team no knee pain

DETAILS
1. Stance is wide like a squat. 
2. Initiate the movement by taking a step back. Reach your hips back and lower your chest over your knee. Contacting the back leg through only the ball of the foot, descend until your knee nearly touches the ground. 
3. Lower slow, load the hip and then to stand drive from the front leg, not back. 
4. Do desired reps on one side, then switch. 
 CUES
- Hip Loading
- Chest Over Knee
- Sit Hips Backs

Step Back Lunge

GOAL
Puts more focus on hamstring and glute, loads your hip joint, and works your shitty coordination and balance #AlsoBooty

DETAILS
1. Stance is hip width apart and your back is turned towards a bench.
2. Reach your back leg on the bench. With the back toe face down, jump the front leg a good distance ahead of you, almost as far as you can reach.
3. Begin by pushing the hips back and down
4. Knee is slightly behind ankle.
5. Knee pushes out. It is not inside your ankle/hip.
6. Ascend up with a titled chest over the knee and the hip remains back. 

CUES
- Step Far Forward for Booty
- Hips Back
- Chest Over Knee
- Knee Out
- Step Closer for Quads
- Feet Shoulder Width Apart

Bulgarian Split Squat

GOAL
Ankle stability and arch support for healthier…everything 

DETAILS 
1. Stand tall, preferably on a yoga mat.
2. Lift one leg slightly up and in front of you.
3. Stand tall and begin softly hopping on one leg.
4. Think of rebounding by extending your toes into the ground.
5. Soft landing. Repeat and then switch legs.
 CUES
- Stand Tall
- Flex Foot

Single Leg Hops

Aim for cardio. 10 step ups each leg on the couch or box.

You want to load your hip, not execute with momentum - maximal control on this one

DETAILS
1. Set a box to the proper height. When you step your foot on the box, your hips are just below your knee. Setting it too high creates hip shifting and pushing off with the back leg. Don't do that. 
2. Place your foot on the box, push knee slightly out, and keep it over ankle. 
3. Begin movement by centering your chest over your knee (balances your center of gravity). 
4. As you drive up through your heel, raise your chest and extend the knee. DO NOT push off with your back leg. 
5. Stand tall and return slow and controlled by leaning the chest forward to counterbalance your weight. Chest over knee = ultimate hip loading = booty gains. 
6. On the return, drag your back foot against the box for stability. 

CUES

- Hip Loading
- Drive Through the Heels
- Knee Over Ankle 
- Knee Pushes Out
- Relax the Back Leg

Step Ups

GOAL
Cardio life, aim for a soft landing. Swap for 1 regular squats with 5 high knees jumping is too much impact per rep. 

DETAILS
1. In squat position, squat with driving the knees out. 
2. Accelerate out of the bottom right of the squat and jump. 
3. Extend knees fully. Squeeze your butt. 
4. Land softly. 
5. Repeat. 

CUES
- Tall Jump
- Soft Landing
- Exhale on Jump

Jumping Squats

W2/D2 Legs 🦵🏼

Candace

Grace

W1/D1 Chest, Back & Abs

Karen

W1/D2 Butt Stuff

Worm pushups are killer 🙇‍♀️❤‍🔥

i died at the worm pushups my lil arms were like a worm and spaghetti by this time

I had to modify for equipment and wrist and lower back needs but pretty happy to could get through it.

Camille

W1/D3 Chest, Back & Abs

Jessie

W1/D4 Legs 🦵🏼

Hard but I feel pretty proud that I did it!

Karolína

W2/D1 Chest, Back & Abs

Kelly

W2/D3 Arms & Abs

Selena

W2/D4 Quad Pump

It’s been a while since I felt like throwing up after a work out. Great workout

W2/D2 Legs 🦵🏼

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