Name: Playbook - Morgan Olson - W2/D3 Death by Upper Body ☠️
Uploaded: 2025-12-31T07:43:59.093Z
Duration: 70 min
Description: W2/D3 Death by Upper Body ☠️

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

Jubel

Anna

Ciara

tay:)

Feeling better during every run 🏃🏼‍♀️

Lauren

Annamaria

Kathy

Lilly

The intensity of this workout 🥹🥵💪🏼🥳

Rosalba

Tatum

The arms are feeling so juicy after this! 
Powered through the run cause coach didn’t raise no quitter 😅

Ashley

Louis

I'm proud I could do the 15 min of jog at the end without breaks! I also felt like adding 3 sets of push ups, shoulder taps and plank 💪

Fede

Catalina

Best thing about the Boom Boom is a gym all to myself! My arms are on 🔥 & feeling strong!

Emily

Doing arms after and AMRAP - oof, great workout!

Jessica Rexroat

Nora

Nicole

Got me filling out this shirt for work today😂 love a good pump!!!

Darian

❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥

Ayla

This workout is appropriately named! I am very much looking forward to my rest day tomorrow!

Elmaz

Pretty gassed this morning but got up and did it anyways!! Love the arm pump in the morning 💪🏼

Mads

Felix

Kallie

Hailey

Upper half is on fire. Today was a challenge to get through but thrilled I did it and more thrilled that it’s done.

August

jeanette

GOAL
Death. Jk…power, fat burning cardio + you may or may not see the light #Ouch

DETAILS
1. Grab the handles of the ski erg and set resistance dial between 7-10. 
2. Start your stokes by using your hips and legs to drive the power. 
3. First position squat position, get on toes, tall reach.  
4. Second, drive down into a squat with a follow from your arms. 
5. Focus on using the hips. 
6. Drive up, throw your hips back and down and follow with arms. 

Swap for row erg, air dyne or sprints if your gym doesn’t have this. 

CUES
- Breathe
- Strong Core
- Tip Toes 
- Leg Drive

Ski Erg

GOAL
What is this name…luckily the power + coordination you’ll develop will have this tongue twister the least of your worries 

DETAILS
1. Start in a lunge position with a med ball (8-14lbs)
2. With left leg forward, swing the ball up around throwing on the outside of forward leg.
3. Catch ball and alternate legs. 
4. Repeat the throw on other side. 

CUES
- Powerful Throw
- Knee Pushes Out
- Exhale on Throw

Alt Lunge Med Ball Slam

GOAL
Wake up with rotation + power #CNS

1. Set cable to lowest height. 
2. Get in a staggered stance (ex left foot fwd, right arm row)
3. Bend knees to feel grounded. 
4. Rotate opposite arm forward and back while rowing back. 
5. Think of pulling as hard and quick as you can. 
6. Rotate through the upper back. 

CUES
- Staggered Feet
- Rotate
- Exhale
- Power 
- Tuck Chin

Lawnmower Row

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

CNS Warm Up

GOAL
Just in case you are hanging from the edge of a cliff and have to heave your cute lil ass up #MissionImpossibleScene1 #Biceps

DETAILS
1. Begin the rep by activating your scapula and raising sternum towards ceiling. That is the start position.
2. Squeeze from biceps to raise.
3. Keep your sternum raised up to the ceiling.
4. Control the negative and repeat.

Pro-Tip: Your lower body can be strict and pointed or you can cross your legs. Play around with it and see what's comfortable. 

CUES
- Squeeze Your Biceps 
- Chest is Pointing Up Towards the Bar

Chin Up

GOAL
Tricep & front delt builder

DETAILS
1. Proud chest & close grip on bar. 
2. Externally rotate. 
3. Squeeze between your shoulder blades as you lower the bar. 
4. Lower below sports bra or nipples with elbows close to body. 
5. Right triangle in elbow. 
6. Exhale and press up. 

CUES
- Proud Chest
- Externally Rotate 
- Right Triangle

Close Grip Bench Press

13 Min AMRAP

GOAL
This move will elevate every shirt you own. Making those arms irresistible to every human with eyes.

DETAILS
1. Grab a dumbbell in one hand. 
2. Stand tall, ribs tucked. Pretend your elbow is glued just outside your ribcage
3. Actively curl the weight across the chest, keeping the Right Triangle in your elbow. 
4. Think to push the weight back down with your tricep.
5. Repeat. Each rep squeeze that bicep like you're making lemonade. 

CUES
- Elbow Pinned to Rib
- Squeeze That Lemon
- Control Descent
- Wrist Neutral

Across the Chest Curls

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
Extreme resistance to build those triceps 

DETAILS
1. Stagger your legs in lunge stance. 
2. Grab a rope overhead. 
3. Keep elbows close to head. 
4. Extend up by squeezing your triceps. 
5. Flex wrists out. 
6. Exhale and keep a proud chest. 

Pro tip: go light until you feel slow and controlled reps. 

If you experience pain, do regular rope push downs. 

CUES
- Proud Chest
- Elbows Close

Overhead rope extension

GOAL
A lil twist to the skull crushers - finish with the palm forward + keep the elbows more behind your chin #Crushed

DETAILS

1. Lay flat on a bench, with a dumbbell in each hand.
2. Keep your palms facing each other and bend at the elbows so the dumbbells go toward your head, keeping your hands far enough apart that the dumbbells go to your ears.
3. Wrists are neutral and not getting broken by the weight.
4. Extend by squeezing the tricep + twist so your palm is forward.

Note: you can do this on the floor if you don’t have a bench. 

CUES
- Elbows Above Chin
- DB Comes to Forehead
- Wrists Neutral
- Be a Badass Cuz Most Guys Don't Even Do These

Dumbbell Skull Crushers w/ a Twist

Superset

GOAL
Tricep crusher in a pressing movement 

DETAILS
1. Lay on a bench. 
2. Squeeze shoulder blades back and down.
3. Bring the weights together and at the top. 
4. Push them together, squeeze your chest as hard as you can. 
5. Lower slowly by pushing elbows down towards our hips. 
6. Squeeze your triceps to press up 

CUES
- Lower Weights Below Nipple Line
- Elbows Close to Ribs
- Elbows Towards Hips

Hex Press

GOAL 
Upper back demolition without any lower back stress

DETAILS
1. Set bench to 45 degree incline. 
2. Waddle over it with two DBs.
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

Seal Rows

3x12

GOAL
Calorie burner 

DETAILS
1. Either run on a hill, outside or on the treadmill.
2. Work on figure 4 form.
3. 90-degree bend in elbows.
4. Land on the balls of your feet. 
5. Avoid heel striking.

CUES
- Hand Goes from Face Cheek to Butt Cheek
- Pull the Heel to Butt
- Hamstring Curl Not Quad Extension

W2/D3 Death by Upper Body ☠️

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 💪🏼

Kiara “Spidah”

Cherysh

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 🥵

Erin

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

W2/D2 Lower Body Torch 🔥

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.

Jenna

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 🔥

Casey Reed

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/D3 Death by Upper Body ☠️

Community

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