Name: Playbook - Morgan Olson - W2/D2 Lower Body Torch 🔥
Uploaded: 2025-01-30T02:16:17.980Z
Duration: 60 min
Description: W2/D2 Lower Body Torch 🔥

Mina

Kenessa

Nice workout! Would appreciate some cool down exercises at the end.

T Green

Toni 

Haley

Ansel

It’s NOT you! It’s my body that suffers with chronic pain. Yesterday was my arthritis in my right wrists today was both knees! Did mostly modified work. Better than nothing. 🫤

Catherine

Rach

Sometimes when I work on the lower half, my back aches so I switch to some supine curls!

Naima

Dang!!!! Pushed heavy, loved it. Didn’t skip it 👊🏻

Christine

Allie

Lien

Angelana

shorter does not mean lighter at all. omg, legs destroyyyed. these are my favorite. i might say goodbye to chicken legs very soon

Jade

Shorter than the others but that was a killer workout!!!

Jessica

Shaky legs!! “Torch” was right tho, my hammies are on fire 🔥!! Feeling great and loving these workouts!

Sarah

Nellie

My legs were shaking during the AMRAP!! I'm not going tocwalk well today!!😝

Mandy

GOAL
A good squat comes from flexible ankles/hips, a strong ass, and a developed core #FoundationalShit

DETAILS

1. Feet under your hips, toes slightly turned out according to your ankle flexibility, and reach your hands forward for balance. 
2. Begin by simultaneously reaching your hips back and bending the knees.
3. As you descend, spread the Earth with your feet aka push those knees out. 
4. When the hips go just below the knees, you can stand up. If you look like a rounded goblin, you gotta stretch mo.
5. Ascend and squeeze that ass at the top of a rep for ultimate booty building.
6. Exhale on the way up

CUES

-Chest up
- Shoulder Blades Pinned
-Knees Push Out
-Weight in Heels

Banded Air Squat

GOAL
Pre-pump your external rotators to strengthen your hips and knees 

DETAILS
1. Place a band slightly above your knees, standing tall and starting with your feet about hip width.
2. On your toes, push your knees out and lower down about 2 inches.
3. Chest is up and step to the side. 
4. Do about 20 steps one direction, then 20 the other. 
5. Do not lean, or step so far that your knee falls inward and maintain tension through the band the entire time.

CUES
- Squeeze from Glutes
- Knees Out
- Stay 2 Inches Bent

Lateral Band Walk

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

Booty Blast Warm Up 💥

GOAL
Retract the back side of your body for better posture and muscles

DETAILS
1. Lay on stomach with palms facing down. 
2. Begin by squeezing from your glutes and raising arms up. 
3. Lift arms and legs as high as you can, initiating from spine and glutes. 
4. Lower hand height if you’re shrugging up. 

CUES
- Squeeze from Glutes
- Exhale on Up

Supermans

GOAL
Get that static hold for core endurance and strength #PlankMore

DETAILS
1. Feet together, butt squeezed, tuck the ribs down and flex your belly button in. 
2. Actively crunch you abs into your spine and keep the elbows below the shoulders or slightly in front. 
3. Keep it tight and focused. Think about donuts, not how bad it hurts. 

CUES
- Elbows Under Shoulders
- Feet Together
- Extend Legs

Plank

GOAL
Get in a stacked position and build some shoulder and oblique strength 

DETAILS
1. Position your feet stacked on top of each other.
2. Elbow is under your shoulder and forearm is resting on the floor. 
3. Contract your core and raise your hips until your body is in a straight line from head to toe. Don't let the hips drop.
4. Hold until you forget where you are. 
5. Switch sides. 

CUES
- Elbows Under Your Shoulder
- Squeeze Butt
- Shoulder's Stacked Over Each Other

Side Plank

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
Pump those legs with a compound move these are a great way to hate your life and burn your legs to ashes.

DETAILS
1. Feet under hips
2. Show that chest off with your chest up and ribs tucked
3. Knees slightly out with weight by your side
4. Squat with weight in heels. Feels like a mix between a deadlift and squat
5. Lower until mid-shin, then stand. 

Pro tip: Don't stand up fully at the top so you keep constant tension on your quad.

CUES
- Up, Down
- Breathe
- Knees Push Slightly Out
- Weight on Heels
- Flat Back

Dumbbell Suitcase Deadlift

GOAL
Switch the angle at which you stress your hammies

DETAILS
1. Stand with your feet shoulder width apart and place toes on top of a plate with the heels on the ground.
2. Holding two dumbbells by your sides, bend at the hips, keeping your knees soft and feet planted on the floor.
3. With arms straight, reach toward the space between your feet as far as you feel comfortable without rounding through your lower back or losing the feeling of having your feet planted into the floor.
4. To stand, press the floor away.

Note: elevation should be about 2 inches 

CUES
- Flat Back 
- Reach Hips Back
- Brace Abs

Toe Elevated Dumbbell Stiff Leg Deadlift

Superset

W2/D2 Lower Body Torch 🔥

Khris

First time I've really intently listened to you talk. I feel confident in your words and that our fitness journey goals are aligned. I look forward to you helping lead me through it.

Ebony

Prep for Health is Wealth

you have no idea of how I really admire you I LOVE YOU MOMO thank you Morgan, you're everything.

Damn Momo. I've wanted to go in on your progress for a little over a year now. Finally pulled the trigger and you're getting me in the feels 🥲 I'm excited to see how this all goes.

Emily

The Right Direction

First time doing AMRAP...not a fan hahaha

Katie

For a home workout, that was quite exhausting. Loved it!

Julia

Loved this program so much I’m going round again. 🔥💪🏻🤙🏻

Kylie

W1/D1 Upper Body Inferno 🔥

W1/D2 Lower Body Burn 😮‍💨

Amanda

W1/D3 Upper Body Pump 💪🏼

Jogging at the end of this one was rough! Great workout!

Man, that around the world is harder than it looks!

Lindsay

As someone who works a FT job I’m struggling to find the time to finish these 60 minute workouts and complete each activity, especially because the 60 minutes doesn’t include a solid warm up that gets you ready for the work out. I’ve been having to pick and choose which things to cut out each day  and don’t know if I’m getting the full benefits :(

W1/D4 Full Body Fire ⛽️

Week one done and feeling good. Thank you for what you do.

Having to eat a gluten free diet has been a challenge being intolerant to gluten. But listening to you makes a lot of sense, ill try to see it with a new perspective

Mary White

10 Steps to a Healthier You

Was low on time today so skipped the AMRAP but went through the rest non stop. Felt good to still get some in! 💪🏾

W2/D1 Upper Body Werk 🥵

Steady & smooth on a healthy Friday 🔥🔥🔥

Had to combine a leg day and arm day, but feeling good about it. Period is coming!

W2/D3 Death by Upper Body ☠️

W2/D4 Full Body Fatigue 😮‍💨

this was all so helpful and i hope to get all of this on track for myself. love you momo

Selena

You are the realest 🙌 I still thank the algorithms for putting you in front of me over 2 years ago!!!

Love all this💕 “why am I still unsettled?”- gonna think of this. Trying to be more aware of my fight or flight and using the sun, less screens etc. took some notes on what you said and going to use it this week to reflect

a full rant…

Arms shaking, abs crying 🥵 Great session!

W3/D1 Upper Body Pump 💪🏼

Frog pumps went crazy @ 30 reps… my hip flexors were in heaven 😅. Not to mention the squat to hinge… fav leg workout so far.

OMG the lunge/hinge😭😭🍑
Loved the walk 💣

omfg. Dead. first by those bulgarian squat + hinge, then the following SS. Frog pump I might hate you.
The walk turned into stretching today cause super super dad bod.

W3/D2 Lower Body Inferno 🔥

Elnaz

What a great workout!! Bi and tris are done!💪🔥

W3/D3 Upper Body Power 😈

Dope but kinda twinged my knee on the squats so I stretched and just shifted over to upper body workouts

Loved the 4 sets. So proud to commit to this . Bring on week 4

🥵🥵🥵 more intense than it looks 🙌

W3/D4 Full Body Funky Fresh ❄️

It’s been nice to have a break from AMPRAPS!

W4/D1 Upper Body Power ⚡️

Back is a little achey but my legs feel strong!

Keshia Eay

I hate leg day cuz it’s so darn hard!!!!! 4 weeks of legs- got it done👊🏻👊🏻

W4/D2 Lower Body Burnin' 🔥

Only now I'm able to finish this marathon. And it feels amazing to be back on track.

W4/D3 Upper Body Werk 🥵

Awesome challenge, loved it! Now, what to do next...... 🤔

Awesome few weeks coach! Appreciate all your hard work 👊🏻🤙🏻💪🏻

W2/D2 Lower Body Torch 🔥

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