Name: Playbook - Morgan Olson - W2/D3 Legs
Uploaded: 2024-01-21T02:10:11.528Z
Duration: 75 min
Description: W2/D3 Legs

Emily

Denise

So happy I didn’t have to do this in a public gym 😂

Elise

Kalena

Carly

My gym doesn’t have the right sized bands, it’d be great to put alternatives in the description of each workout that doesn’t involve dumbbells.

Tory

My wife will appreciate the bridges. Serious note is there anyway to correct being right leg dominant? Feels like my left isn’t being utilized the same

Ramya

One of my favorite leg workouts from your programs so far! 🔥

Katie

I’ll be sore for days!🔥🔥💪🏻😳

Louis

Dustie

Natasha

Can we talk about the love/hate relationship I have with leg day?  🤣🔥

Shawn

Kristina

camille restan

Amber

I hate legs.. but I loved this one. Even added over 12 more minutes of running.

Jaden

This was really enjoyable - just enough of a burn and sweat! 🎉

Those last Sprints...dude. 😮‍💨😮‍💨😮‍💨

Alex

Natalee

Brenda

That was definitely a glutes burning workout!

Shierel

This felt really doable! Thanks for a fun Friday flex!

Sarah

taya

Thoroughly enjoyed the sprints at the end!!!

More simple but great routines! Feelin the burn 🔥 🍑

Britt

I’ll be crawling tomorrow. Legs are toast!

Chelsea

Ashtin Markowski

Annamaria

Jubel

Naomi

Never skip leg day indeed! 🔥🔥👍🏻

The only suggestion I’d make is providing substitute exercises that could work the same muscles as banded exercise for those who don’t already own resistance bands! Otherwise, these are great!

Djé

Pushed sprints for a speed of 8.0! Major increase! Let’s gooo!

Kysha

AC Michel

Wowza booty booty booty booty booty rocking everywhere!!!! 🍑🍑

Ashley

Brittany

Kylie

Mak Presgrave

This workout is shorter than 75 minutes. Maybe closer to 60.

Claire

Started this yesterday but my head wasn’t in it so I redid it today, much better! Legs are shaking

Warm up that glute medius for better knee health and side butt

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 15-20 steps one direction, then  the same on 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
Look like Frankenstein, booty like JLo

DETAILS
1. With a band above your knees, stand tall and begin the movement by squeezing your glute. 
2. Side walk for an even amount of steps on both sides. 
3. Avoid moving from the quad, instead mind muscle connect and squeeze from your glute. 

CUES
- Proud Chest 
- Squeeze from Glutes

Straight Legged Lateral Walk

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

Glute Pump

GOAL
Lower back, ab and hamstring dominator 

DETAILS
1. Stand with your feet shoulder width apart.
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.

CUES
- Flat Back 
- Reach Hips Back
- Brace Abs

Dumbbell Stiff Leg Deadlifts

GOAL
Adductors & glutes 
 1. Hold a dumbbell at chest height, 1-2' away from your body.
2. Stand tall, walk feet out to wide position with toes flared out.
3. Retract shoulders blades and contract your abdominals.
4. To down, bend your knees and let your hips follow, maintaining even pressure throughout your foot.
5. Maintain a tall posture the entire time.
6. To stand, think about pressing the floor away.

CUES
- Flat Back 
- Proud Chest 
- Reach Hips Back
- Brace Abs

Wide Stance Goblet Squat

GOAL
The benefits remain endless. Lockout strength, mass on booty, dimple reducer, and awkward eye contact opportunities

DETAILS
1. Lying on your back, put a dumbbell on your hips, and place your hands evenly on either side of the DB.
2. Feet shoulder width.
3. Bend at the knees, and plant your feet into the floor.
4. Press into the floor with your feet to raise your hips, and squeeze your glutes at the to initiate the movement.
5. 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

Dumbbell Glute Bridge

GOAL
Glute max development for no lower back pain and more activation cuz booty 

DETAILS
1. Place a band above your knees. 
2. Stand upright with a proud chest and slightly hinge over by pushing the hip back a few inches.
3. Begin by squeezing one leg back .
4. Slowly initiate the movement by squeezing, not swinging.
5. Lower slow and repeat. 
6. Switch sides. 

Note: sometimes the stable leg gets tired, it’s okay, we’re also working your ability or stabilize and resist tension. 

CUES
- Mind Muscle Connect
- Initiate from Glute
- Slow & Controlled

Banded Glute Kick Back

Superset

GOAL
The benefits remain endless. Lockout strength, mass on booty, dimple reducer, and awkward eye contact opportunities

DETAILS
1. Lying on your back, put a dumbbell on your hips, and place your hands evenly on either side of the DB.
2. Walk the feet out to a wide sumo stance with toes pointing out at 45 degrees.
3. Bend at the knees, and plant your feet into the floor.
4. Press into the floor with your feet to raise your hips, and squeeze your glutes at the to initiate the movement.
5. 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

Sumo Dumbbell Glute Bridge

GOAL
Side booty for...welp side booty and the healthiest knees since you were a newborn 

DETAILS
1. Place a band above your knees. 
2. Stand upright with a proud chest and slightly hinge over by pushing the hip back a few inches.
3. Begin by squeezing one leg out to the side.
4. Slowly initiate the movement by squeezing, not swinging.
5. Lower slow and repeat. 
6. Switch sides. 

Note: sometimes the stable leg gets tired, it’s okay, we’re also working your ability or stabilize and resist tension. 

CUES
- Mind Muscle Connect
- Initiate from Glute
- Slow & Controlled

Banded Glute Abduction

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

Sprints

W2/D3 Legs

Cass

I enjoy Morgan’s workouts, but I have trouble following the instructions as a neurodivergent person. The writing has a lot of personality, which I understand the appeal of, but it clutters the information and makes it really hard for me to get to the core of what is being said. I often find I have to risk potentially having poor form, because it’s just too difficult to comprehend and absorb.

Great for someone who’s shy at the gym!! Definitely a great workout.

W1/D1 Chest & Shoulders 🔥

TIANA

W1/D2 Back

Definitely is more challenging than it looks! 🔥🔥

Sweet & consistent. Those banded glute bridges are NO JOKE! Solid burn

Toni 

Devin

W1/D3 Legs🦵🏼

Not bad. My limbs actually stayed intact this time 😅 great sweat!

W1/D4 Arms & Abs

Didn’t end up finishing workout as it was late in the evening but definitely keen to try it again

Slowing down the movements had me appreciating this pump 🔥

W2/D1 Chest & Shoulders

Everything was pretty tight today, but I think I'm getting better at it?

Abbey

W2/D2 Back 🥊

Going to have nightmares about that incline skull crusher ☠️

I'm outta shape baaaad. Glad I'm doing this with my gym bud Jordyn!

Drea

It was so good! Feels great to be in the gym again. Arm day is always one of my favourites and the pump for this workout was AMAZING! 🔥🙌🏼

Jordyn

W2/D4 Arms & Abs

Shannon

W3/D1 Chest & Shoulders

Have to cut things short bc of 8 mos of gf weight gain ;) and a serious loss of strength (I’m 47). Beginning the slow slog back. Love the workouts 🙏🏼

W2/D3 Legs

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