Name: Playbook - Morgan Olson - W2/D2 Pull Power⛓️
Uploaded: 2023-01-09T23:58:41.792Z
Duration: 65 min
Description: W2/D2 Pull Power⛓️

Sandra

Serious arm pump today 💪🔥💪🥵🔥

Sarah

Béryl

great great great!!! i love it 💪🏼💪🏼

Helena

Britt

Haeley

Hans Copeland

That was all killer no filler y’all 🔥💪🏻

Kylie

martina.delv

Chelsea

Kris

Naima

Holly Graves

marisa

Oh, holy crap, outstanding workout!! Arms and abs are burning!!🔥🔥🔥

Mandy

Donna

Ellie

Mjscully

Swan

Ashtin Markowski

Took the break away from the ab portion and destroyed the abs!🥵

Rebekah

Amazing pump. Back and biceps feeling huge. 💪

Dani

Ryan

This was challenging but great! Arms & abs FTW!

Linda

Natasha

Nico

Adri

Arms were super gassed out today. My normal weight was a struggle, but dropped it a bit and got a great pump! 🪨💪🏻

Corbin

My abs are on fire after that circuit 🔥

Bethany

Abs are on fire and biceps are twitching so I’d say it was a good one 💪🔥🥵

naomi

Ankle biters nearly took me out 😮‍💨 but I survived 🫠

Marci Martinez

Brenda Elí.

Squid Wan

Chest high on the pull work today. Focus on depressing the shoulder blades when you’re lifting - think of crunching your armpit to your hip.

GOAL
Increase coordination, flush lymph, strengthen your fast twitch muscle fibers, and increase speed #SoAthletic

DETAILS
1. Feet together.
2. Grab rope with wrists slightly in front of hips.
3. Thumbs face away from the body, shoulders are relaxed, and chin is neutral.
4. Hop low and quickly on your toes will whipping the rope with your wrists. 
5. Let the rope rotate around your body and jump as the wrists slap down.

Pro-Tip: The more relaxed you are, the longer you can keep your natural rhythm.
Pro-Tip II: Drop the rope. Jump low and fast and slap your hands on the front of your thighs. Double tap them to practice double unders. This simulates the timing and coronation needed to jump rope. After warming up with this, carry the same rhythm but just add the rope. 

CUES
- Hips In Place
- Posture is Upright AF
-Ribs Tucked

Jump Rope

GOAL
No, it doesn't include bae with a cup of coffee and waffles in her hand. But, do these often and they will produce the same amount of happiness #BootyAF

DETAILS
1. Get an upright, proud chest and feet in squat position. 
2.  Slightly bend your knees and push em out a little, aka external rotation to active your glute medius. Nail that setup.
3. Stiffen up your back and brace your abs. Flat back, you know what that is. 
4. PUSH THOSE HIPS BAAACK. Feel the stretch and pressure in the back of your legs. Yep, those are your hammies. Say good morning to them.
5. Hinge at the hip. Depth is dependent on your ability to maintain a flat back. 
6.  Stand and squeeze that azz. 

CUES
- Flat Back 
- Shoulder Blades Pinned
- Brace Abs
- Reach Hips Back
- Squeeze Your Butt

Bodyweight Good Mornings

GOAL 
Boulder upper back and scapular health

DETAILS
1. Stand tall.
2. Grab the ends of resistance bands with your thumbs pointing away from each other.
3. Begin by slowly pinching between your shoulder blades and depressing your shoulders. 
4. Keep thumbs out and avoid shrugging.
 CUES
- Depress & Retract Shoulder Blades 
- Thumbs Out
- Slow

Resistance Band Pull Aparts

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

CNS Warm Up 1 (Home)

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

GOAL 
Upper back demolition without any lower back stress

DETAILS
1. On the edge of a bench or couch, have dumbbells in each hand.
2. Scoot to the edge of the seat, lower chest towards knees, let weight rest underneath knees.
3. Slightly retract your shoulder blades. Begin the rep by squeezing back with your shoulder blades.
4. Squeeze the elbows back towards your belly button and pull your chest up to nearly upright.
5. Stop once your elbow is bent at 90 degrees and at your ribs, then slowly lower the dumbbell back.
6. Try to squeeze your shoulder blades at the top of each row.

CUES - Proud Chest
- Elbows to Belly Button 
- Initiate with Shoulder Blades

Seated Bent Over Rows

Fly Away 🦢

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

GOAL
The holy grail of rowing. It focuses on scapula retraction and spinal extension #BangForYourBuck

DETAILS

1. With the and hand resting on a bench, let the dumbbell fall directly below that boulder shoulder of yours. 
2. Stiffen/extend your spine. Rounding of the spine inhibits proper shoulder blade retraction/depression.
3. Square up your shoulders.
4. Initiate the first inch of the movement by squeezing/depressing your armpit. Think of "crunching" your armpit to your hip. 
4. Pull elbow to hip, think like you're starting a lawnmower like the little badass you are.
4.When pulling, keep the right triangle bend in your elbow. 

Pro-Tip: Dumbbell moves in an arc or "C" shape from below shoulder to front of hip.

CUES
- Initiate with Scapula 
- Chest is Squared Up
- Flat Back

Dumbbell Single Arm Lat Row (HEAVY)

Rows & Stuff

GOAL
There are more modifications to this than there are girls on your phone. There's no "one way" to curl, just some key principles. 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 dumbbell just above elbow height and return to a fully stretched position. Hand can turn in at the bottom if pressure on the elbow is uncomfortable.  

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

Dumbbell Supine Curls

GOAL
Get that bulletproof rear deltoid and shoulder health 

DETAILS
1. Hinge over with a rigid spine. 
2. With dumbbells in each hand, turn your palm facing up towards the ceiling. 
3. Begin movement by squeezing by from your shoulder. 
4. At the top of the movement squeeze your rear deltoid, retract your shoulders and get a proud chest. 
5. Slow negative and repeat.

CUES
- Flat Back
- Shoulder Blade Retraction & Depression 
- Squeeze Back
- Proud Chest

Palm Up Rear Delt Flys

Curls and Stuff

Non-stop. Ultimate blood flow to abs for that 6-pack abs.

GOAL
6-pack body weight edition, just make sure to crunch your abs and not sit up with your neck #ProTips

DETAILS
1. Lay on your back with your knees bent.
2. Begin my crunching your abs into your spine with your wrists dragging up your quads.
3. Crunch up to raise your wrists up to the knees.
4. Move slow and work from the abs not momentum.

Wrist to Knees

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

GOAL
Get those V-line obliques by looking like a weirdo #WorthIt

DETAILS
1. Lay on your back. 
2. Bend your knees and place heels far enough where you have a good range of motion on the movement.
3. Crunch your abs into your spine and slightly elevate the shoulders off the ground.
4. Straighten out your arms and begin by touching your ankle with one arm. 
5. Move slow and intentionally aim to contract the obliques. 
6. Repeat on the other side.

Ankle Biters

GOAL
V-lines baby 
 DETAILS
1. On your butt, bend your legs at the knees.
2. Get a proud upright chest. 
3. Twist your torso and punch through with the fist.
4. Hold the contraction for a second and move back to the starting position while breathing out. Repeat on the other sides.

CUES - Proud Chest
- Squeeze Abs
- Exhale on the Punch

Torso Twist

MoMo[Muscle] Ab Burner

W2/D2 Pull Power⛓️

Alex

Thank you! The video was great! I love your dogs! 😎🐶🐶

Renee Smith

Jacynthia

W1/D1 Challenge Debrief

The moves were simple, perfect for just getting back into it but boy did it whoop my butt. I definitely felt it and it felt great. A few moves I did have to mod a tiny bit just because I do not have a bench to use but I still got them done! I’m so excited to continue this!

Katrina

Paulina

Jessica

W1/D1 Full Body Fresh 💪🏼

Tracey

W1/D1 PHOTOSHOOT FRESH 2.0 CHALLENGE STARTS 1/9

Nikki Gonzales

W1/D2 Back Attack 🧨

I’m not going to feel my legs tomorrow 😂 definitely worth it and loving the program so far!!

Never did the jumping Bulgarian squat before. I love the variety!

W1/D3 Thicc Leg Day 🦵🏼

W1/D4 Hulk Push Day 😝

Almost forgot what a doozy that one was 🥵🔥🥵🔥

Amber

W1/D5 Mental Toughness Friday 1

Killer! Great late night work out! 💪🤘😜

Isela

W2/D1 Funky Fresh😎

Fan fucking tactic…… tweaked my knee at the beginning so I had to listen to my body and couldn’t do everything but none the less finished what I could….. and burned some cals!!!!! Thanks Momo

Ashley Whalin

That was definitely bun-tastic 😉🍑💪🤘

W2/D3 New Butt Stuff 🍑

Loved it! I ended this one with my assault bike that was collecting dust, and man...😵☠️💪🤘

Warm ups are becoming my favorite thing!!

W2/D4 Push it Real Good🎸

I’ve been during the gym while it’s so busy. Nice to have a home workouts that can still be a good challenge!

Lauren

W2/D5 Mental Toughness Friday 2

Back in the fight after a back injury. Let’s fucking go! 👊🏻

W3/D1 Full Body Effect 😊

W3/D2 Superhero Pull Day🐲

Guess the work is paying off. I don’t totally hate leg day?

W3/D3 Legs For Days

Rascal

W3/D4 🌸Pushin' Daisies💀

You weren’t kidding when you said mental toughness. Daaaaaammn, Momo 😅

Abbie

W3/D5 Mental Toughness Fridays 3

Amazing 👏 Loved all the shoulder work in this

Awesome workout, took two weeks off to nurse an injury and this was the perfect workout to get me back in!

Great for a Monday start of the week💪🏽

W4/D1 Mass Effect 👽

I like the variety of places the videos are filmed. Makes it feel more realistic!

W4/D2 Pullin' Tail🦊

Was pleasantly surprised that I liked that version of the Bulgarian split squats more than the normal one

That Bulgarian squat to hinge is ridiculous!

Christi

W4/D3 Legendary Derriere

Difficult to do a superset with one flat bench exercise and one incline bench exercise

Maya

Those bench pressed were perfectly spaced to be a CHALLENGE but totally doable

W4/D4 imPRESSive

Yes made me sweat so much ! Really tough but good

W4/D5 Mental Toughness Friday 4

Commenting for all the FINISHERS out there with me.

Great to be back and finish what I started and had to stop for nose surgery ✌🏽

W2/D2 Pull Power⛓️

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