Name: Playbook - Morgan Olson - W2/D2 Lower Body Torch 🔥
Uploaded: 2025-12-31T07:43:59.007Z
Duration: 70 min
Description: W2/D2 Lower Body Torch 🔥

Erin

It beat my ass… lol it’s cool. I can tell I’m getting stronger. Big difference from when I first started

Kiara “Spidah”

Cherysh

Ended up lowering the weight on the leg press. I had a better range of movement AND was able to finish all the reps. It was really humbling

Beck

This is great for leg day and that lower back power 🔥💪🏼

Jenna

Anna

6 Rep during the AMRAP and going up!! Let's goooo

Faralex Sauther

This shit makin' people crawl out the gym 😅🫡

Atto

Casey Reed

tay:)

Ciara

Kayan

Did rowing at the beginning and some incline walking at the end! Felt great!

Lauren

These are the tightest jello legs ever! Feeling the pump!

Ashley

Louis

Catalina

Annamaria

Lilly

Nicole

Only realized how weak my legs were until now 🥵

Kathy

Chicken legs!! Why is this wo killing me so much? Haha 🥹🤌🥵☠️🖤 but love it!

Alex

Im gonna spit my ❤️ out😮‍💨🤯❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥

Ayla

Jello legs for sure. The AMRAP at the beginning annihilated my legs haha

Jessica Rexroat

I may have almost fell on my face walking to my car. My legs are DEAD, and it feels SO GOOD!

Subbed row for half marathon trng run. I’m DONE.

Nora

Mads

I can tell my form is getting better... BSS never used to hurt so good 🔥🔥🔥

Felix

Swear I’m feeling stronger by the day!!!! Loving these 🔥🔥🔥

Darian

2 weeks of AMRAP with BSS should be illegal 😜 legs are crying

Kallie

Legs are JELLO. Last week was definitely challenging. So far this week has been really smooth and enjoyable. I’ve been prioritizing rest this week and that’s been really beneficial to my mood and ability in the gym.

August

jeanette

Jess

Elmaz

Deb Livingston

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
Lower back health which is key to life, lifting, good sex, and getting old #ExtensionsForLifeExtension

DETAILS
1. Hinge at the hip and give everyone that million dollar view they don't deserve. 
2. Hang all the way down and initiate the movement by squeezing your glutes.
3. Squeeze your butt and hamstring and raise to be in line with your legs.
4. Hold for a second at the top and slowly lower all the way down. Repeat. 

Pro-Tip: If you walk into the gym and your back hurts, hang off the end of this and wiggle that spine #SideToSide. Hang at the bottom and warm up by just extending a few inches up then coming back down to a relaxed position. Do a set of 30 and feel those lower lumbar say "hayyyy gurrrrl." 

CUES
- Squeeze Yo Ass
- Hinge At the Hip
- Tuck Your Ribs

Back Extensions

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

Trunk Work

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
Overload the quads. Modify for wider squat if you experience knee problems or lack the mobility. 

DETAILS 
1. Hold a dumbbell at chest height, 1-2' away from your body.
2. Stand tall, shoulders relaxed and contract your abdominals.
3. To squat down, bend your knees and let your hips follow, maintaining even pressure throughout your foot.
4. Maintain a tall posture the entire time.
5. To stand, think about pressing the floor away.

CUES
- Tall chest
- Knees forward

Dumbbell Cannonball Goblet Squat

13 Min AMRAP

GOAL
Strengthen your leg drive with minimal spinal fading 

DETAILS
1. Feet position - Put them up high to stretch and work those hamstrings/glutes, or put them lower and closer together to smash those quads. 
2. Begin by pinning your shoulder blades into the pad, getting a proud chest, and setting your feet.
3. Un-rack the weight and lower slowly.
4. Keep the knees driving out slightly. Don't look like Bambi just coming out of the womb.
5. At the bottom, only go low enough where your lower back is still against the back pad.
6. Drive from heels to extend legs and don't lock out the knees fully at the top. We ain't tryna blow a knee.

CUES
- Back Pinned Against the Pad
- Knees Track Out
- Push from Heels

Leg Press

GOAL
Pre-exhaust those legs before heavy squats and/or build the ‘tear drop’ look without too many tears of pain #JkItHurts

DETAILS
1. Begin in a seated position on the leg extension machine. Knees are just off the edge of the seat.
2. Weight pad is resting above ankles.
3. Use the quadriceps to extend your legs fully as you exhale. 
4. Inhale on the negative and go down slowly if you a real savage. 
5. Pulse reps can be added. 

CUES
- Squeeze from Quads
- Slow Negative
- Hold Hips Down

Leg Extensions

GOAL
Sculpt those hamstrings without lower back pressure, aka isolation exercise #HamTings

DETAILS
1. Tuck your pelvis into the hip pad. 
2. Point your toes like a ballerina. The weight will just feel heavier, you're welcome. If you flex your toes, you tryna lift with your calves...don't do that. 
3. Get in a full length leg stretch then curl the weight by squeezeing from your hamstrings with a controlled negative.
4. Exhale on the curl, inhale on the negative

CUES
- Slow Negative
- Stay Focused 
- Relax the Toes
- Tempo is Life

MODIFICATIONS
One legged - say bye-bye-bye to those imbalances. Add in quarter reps, pulses, and holds for the ultimate life-altering experience.

Lying Leg Curls

Superset

GOAL
Cardio with retraction and leg drive. Welp, meet the Erg. 

DETAILS
1. Adjust the footpads to your foot size and adjust the damper depending on distance/desired resistance. The higher the number, the higher the resistance, thus the more meters rowed in a stroke.
2. Starting position, aka the catch has arms straight, upper body is leaning forward with shoulders in front of hips, shins are vertical and heels are raised as needed.
3. The drive - start by pressing with your legs. Once your shoulder pass your hips, arm row can finally be added.
4. The finish - Once knees are extended, upper body is leaning back slightly, and then you pull with your arms. 
5. Shoulders remain low and relaxed.
6. Extend your arms fully BEFORE leaning forward at the hips and breaking at the knees.
Pro-Tip: Timing is everything. Don't pull with the arms early on the drive. 

CUES
- Drive with Legs
- Back Neutral
- Extend Legs
- Pull to Belly Button
- Release Arms

Row Ergometer

W2/D2 Lower Body Torch 🔥

This is exactly what I needed, looking forward to realigning with my body. Thanks for sharing openly!

Loved the honesty and authenticity!  Keeping it real and letting everyone see life happens and everyone can do this no matter where they are at this point in time.

Excited and hopeful for the grey momo T to make a comeback!

Mercedez

Prep for Health is Wealth

Terran

The confirmation and validation is always right on time💪🏼 love the direction this is going ‼️

Daisha

The Right Direction

I was away for a few months and it feels great to come back to these workouts!!!

It was a hard workout but so worth the sweat

Quiyana

W1/D1 Upper Body Inferno 🔥

Jessica

Loved this. Let's see what I say tomorrow!

Swapped the row with walking a lot!!

W1/D2 Lower Body Burn 😮‍💨

Nice switch up from back, chest, arms split. Haven’t felt that burnt out in a while

A killer! I love how strong my upper body (as in  shoulders & arms) looks!

I’m loving these workouts! I will always come back to this challenge when I want to push my endurance

Julia

W1/D3 Upper Body Pump 💪🏼

W1/D4 Full Body Fire ⛽️

I love everything about your words! Specific the water topic in the end. It’s so fckng necessary to put clear healthy water in our body. Fundamental things. Thanks for sharing these words 🙏🫶

Manu

Please post some of the videos you referenced? Thx!

10 Steps to a Healthier You

It’s been a little minute since I actually did a full program workout. I have been working out but I’ve been going through things. On the bright side I’m down to 170-173. YAY!!!! lol 
This was a good workout

Loved this workout!! Couldn’t get to do the job because I just got a tattoo though :(

I pumped up the weight on the shoulder part. It was amazing!

W2/D1 Upper Body Werk 🥵

On a cut and able to bust out the chins ups no prob. Crazy work

Jubel

W2/D3 Death by Upper Body ☠️

Amanda

W2/D4 Full Body Fatigue 😮‍💨

It's literally exactly the message I've been needeing to hear. Can't believe how aligned your message is with my current journey. Thank you!! 🙏👏✨️

This really helped me ❤️ Thank you for being vulnerable and relatable. Definitely appreciate the wise words and perspective.

I really appreciate you taking the time to share all of this with us. It really shows how much passion you have & how much you care about us. I’ve resonated A LOT with the struggles & solutions you’ve shared over time since I’ve joined your app when it launched. All of the things you share about spirituality & alignment is so real and it’s so nice to know I’m not alone in that. A lot of people around me it’s kinda like in one ear & out the other. Makes me feel seen that you share similar valuess. So glad you’d been regaining your health back’

a full rant…

Faith

Doing this with the New taylor's album was SO GOOD.
Had so much anger and it allowed me to lift heavier

W3/D1 Upper Body Pump 💪🏼

Tomorrow it will be extra fun to try and walk around 🤣
I loved it!

Salsa

W3/D2 Lower Body Inferno 🔥

W3/D3 Upper Body Power 😈

Alyssa

W3/D4 Full Body Funky Fresh ❄️

I added 5 sets of 30 sec sprints to top it off 🔥

Nasha

Deceptively good, added 5 min row for a little spice at the end

W4/D1 Upper Body Power ⚡️

W4/D2 Lower Body Burnin' 🔥

Kath

W4/D3 Upper Body Werk 🥵

You can lift more than you think you can!  Don’t be afraid of the next five pounds 💪

W2/D2 Lower Body Torch 🔥

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