Name: Playbook - Morgan Olson - W2/D3 Arms & Abs
Uploaded: 2024-01-21T02:10:11.557Z
Duration: 55 min
Description: W2/D3 Arms & Abs

Kait

Kelly

Nellie

Caroline

I hate that’s they keep getting harder but love it at the same time! The burn is great!

Ellie

Selena

Christina

Haeley

Idk how I got through the last 2 sets of exercises. Those worm push ups are a killer when your arms are already done for

Jessica

Again, really tricep heavy. Didn’t feel much in my biceps or back. But my triceps will be sore!

Chantelle

Locksley

Kristina

Ready for tonight's Christmas eve dinner😉

Salsa

Very repetitive. Needs more creativity and variation

Heather

Killer arm and ab workout! Love the instructional videos.

Jamie

Eileen

Really good….. if I can’t finish all the sets cause my arms are shot is that ok…… ???

Ashley Whalin

Fabiana

Convinced my partner to workout with me again today and this workout lasted us a good hour & twenty mins because we took turns. Amaaaaazing. We kept highfiving & encouraging each other. It was awesome.

Maddie

Brook

The only exercise I was unsure about was the Incline Skull Crusher. Not sure which action was supposed to be the pos/negative and it hurt my elbows :/

Nico

Dude these are the first workouts I’ve actually seen making a difference in the way I feel and look, and I spent a fair amount on weekly PT for like a year before covid.

Miranda

Holy fack... just walking down the stairs after yesterday's legs day was enough workout. Your killing me but in a good way. You'll just find me on the floor trying to not die 🤣

Shania

Tricep exercises were hard to do with my set up of cheap bands and a piano bench.

Noelle

I’m dead! 😁 my arms are noodles right before I go to work lifting heavy boxes at Trader Joe’s! 😆❤️

emily

I needed this one today. I love that I can rage cry to your work outs.

Angelo

Hollie

I don’t have a band still, so for the skull crushers I copied your form & used 3 pound weights. For the incline push-ups I couldn’t do that level, so I did it against the wall. And then for the tricep bands, I copied your form and then I used the weights to pull up and then push over my head because I just felt like it wasn’t enough. I made sure to squeeze the weights too so that I actually felt it & made sure to go slow. I’m not sure if this is the feedback you want, but it helps me to stay accountable & maybe eventually see my progress.

Me abs are emerging after being hidden from an eternity

Abii

Casey Reed

Vanessa

Would love some more volume , I added supine curls .. hammer curls and bicep curls with bands for more work and failure

amber bryant

Amber

1st day with whey. I feel like a super person. 🦹

Sarah

Avery Elijah

Olivia

Jasmin

Triceps are my favorite! I got a question though. Once I get a little fatigued I start a shrug pattern and start activating my shoulders a little more do you have any cues to help that?

Megan

Bailey

Coming from the DB fighter because of a slight tweak of an old injury, I was more than pleased to feel like I was getting the same out of this workout than I would the other program!

Sydney

Awesome! Just to be sure, 619 reps means max right? 😅

sevine

Hey it was great on the 2nd superset of incline push-up it says 619seconds so like 10 minutes each round wanted to know if that was correct. I couldn’t do it but haha if it’s what I should build to

Erika

Glen

Émilie Véronneau

Really useful during 2nd lockdown 💪🏼

Jheniffer

GOAL
Well this one is fun, take your time on the negative, stretch and squeeze your triceps

DETAILS
1. Using an incline table or bench, position yourself in a sort of L shape.
2. Elbows stay close to the forehead, go to full stretch, with hips at shoulder height.
3. Press back towards your feet.
4. Keep the hips at shoulder height and stay low to keep stress on triceps. 

CUES 
- Elbow Tight to Head
- Squeeze from Triceps
- Hips High

Incline Skull Crushers

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

Superset

GOAL
Tricep sculptor…just keep those elbows in place 

DETAILS
1. Wrap a resistance band underneath a bench or couch. 
2. Lay on back and grab both ends of the band.
3. With elbows by chin and chest proud, lower your wrists slowly to behind forehead.
3. Squeeze your triceps to extend the weight up. 
4. Keep your elbows and shoulders in place. 
5. Pause at top and then repeat. 

CUES
- Elbows by Chin
- Wrists Neutral
- Be a Badass Cuz Most Guys Don't Even Do These

Banded Skull Crushers

GOAL
Build up your pressing strength through proper positioning and high volume

DETAILS
1. Set hands right outside of shoulders on the dumbbell rack, couch or bench. 
2. Get in a tight plank position. No sagging your stomach or arching your lower back excessively.
2. Feet together, butt squeezed, ribs tucked and as you descend down into the push up squeeze your shoulder blades back. 
3. At the top of the rep, push away with your shoulder blades to get more movement in your serratus/scapula. 

Pro-Tip: #1 mistake is your elbow position. If your elbows track out, that's a no no. If you lose the Right Triangle in your elbow that's a no no. 

If that happens, it's because you're pressing "too high." Step closer to the bar or bench and touch the bar to below your sports bra with the elbows close to your rib cage. 

CUES
- Plank Position
- Squeeze the Shoulder Blades Back
- Right Triangle
- Bar/Bench Below Nips

Incline Push Ups

GOAL
Tricep sculptor  

DETAILS
1. Standing upright with the torso straight and a very small inclination forward, bring the upper arms close to your body and perpendicular to the floor. Slightly push hips back.
2. Using the triceps, press straight down until the arms are fully extended perpendicular to the floor. The upper arms should always remain stationary next to your torso and only the forearms should move. Exhale as you perform this movement.
3. After a second hold at the contracted position, wrists slowly up to the starting point. Breathe in as you perform this step.
4. Repeat for the recommended amount of repetitions.

CUES
- Squeeze from tricep
- Proud Chest
- Hips Back

Banded Tricep Extensions

GOAL
Get the volume of push ups without strict form while taxing the abs and shoulders

1. Lay stomach down on the floor. 
2. Position hands in push up position.
3. Retract shoulder blades and externally rotate.
4. Press up into a plank position by pressing the upper body up first, then following with the lower body.
5. Finish in a perfect plank position by squeezing your butt, feet together and crunching the abs.
6. Slowly lower to the starting position. 
7. Repeat as needed. It’s a bit of a ‘worm’ movement.
 CUES
- Proud Chest
- Right Triangle 
- Exhale on the Press

Worm Push Ups

Ah burner - exhale and go slow. Contract muscles each rep. 

On the lying leg lifts, crunch from your abs, don’t swing from your hips. Xx have fun.

GOAL
One of my favorite lower ab exercises - use that mind muscle connection to tuck your pelvis and contract the lower abs

1. Lie down on the floor with your legs fully extended and arms to the side of your torso with the palms on the floor. Your arms should be stationary for the entire exercise.
2. Move your legs up so that your thighs are perpendicular to the floor and feet are together and parallel to the floor. This is the starting position.
3. While inhaling, move your legs towards the torso as you roll your pelvis backwards and you raise your hips off the floor. 
4. Hold the contraction for a second and move your legs back to the starting position while exhaling.

CUES
- Crunch Abs into Belly Button 
- Knees Up to Ceiling

Reverse Crunch

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 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

W2/D3 Arms & Abs

I am dying. Very difficult for a beginner like me (specifically the ab workouts) but it hurts SO good! 😅

Kamie

Naïka Champaïgne

Candace

W1/D1 Chest, Back & Abs

Karen

W1/D2 Butt Stuff

Worm pushups are killer 🙇‍♀️❤‍🔥

Grace

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

Those jumping squats kill after an hour leg workout!

W1/D4 Legs 🦵🏼

Hard but I feel pretty proud that I did it!

Karolína

W2/D1 Chest, Back & Abs

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

Sora

W2/D2 Legs 🦵🏼

Deanna

W2/D4 Quad Pump

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

W3/D1 Chest, Back & Abs

Avery

W3/D2 Butt Stuff

Already feeling so much stronger after 3 short weeks..amazing..

W3/D3 Shoulders & Abs

My burpees are way better than they were when I started! My coordination and strength overall are much improved in only 3 short weeks. I love this program and I recommend it to everyone.

W3/D4 Legs 🦵🏼

W4/D1 Back & Shoulders

Been sick but back at it, rough leg day but so worth it!!

W4/D2 Legs 🦵🏼

Kayla Jones

About died but was amazing!! One more day and I will have finished my first program since USMC training. Glad to be back into it.

Really trying to work on good form , amazing how different it feels when you really try to do the sets properly🤪

W2/D3 Arms & Abs

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