Name: Playbook - Morgan Olson - W2/D3 New Butt Stuff 🍑
Uploaded: 2023-01-23T22:13:41.486Z
Duration: 70 min
Description: W2/D3 New Butt Stuff 🍑

Angela

Marci

Jaden Latiwa

Jennifer Ginyard 

Shawna Black

I had never ever done barbell bridges with an actual barbell and it hits different than just using a dumbbell. I loved this!!!

Mariana

What was I thinking squeezing two workouts in one day…

Michelle

jahaira

Really started to feel that going into the walking lunges☠️

Allie

Metz

We love a good power bottom! But for real I loved the landmines. My legs are t i r e d. Great workout!

August

Ashley

Shakey legs syndrome over here lol 😂 upped my weights on the barbell glute bridge to 205lbs (yay!) and the sitting calf raises to 70lbs 🥵 Loved the landmine & kettlebell superset, tough as heck but that’s what you want!!!

Alex

So Awesome!!! Love a hard butt workout 🍑

Aliya

Francesca Nella

This was killer but I loved trying new lower body exercises, super spicy 🔥🔥

Vanessa

Great booty workout. I was already feeling the burn during the glute bridge.
Although I feel experienced enough to do them I think the kettle bell sliding lateral squat could be potentially dangerous for beginners and their knees so maybe just a disclaimer! Form is extremely important here :)

Mercedez

Kallie 

It hurt but it was an insanely good workout.

Taylor

Sucked more than expected but it’s okay I still ly

jeanette

Daisha

Aleeya

Four

Louis

Izzy

Shanna

Very glad I have a desk job atm coz my legs are dead! 🤣

Sliding squats were awesome! Definitely gives me something new to work on!

Kelly Backes

Usually not a fan, but glad i didn’t skip butt stuff today 😮‍💨🗿

Nikki

Brijhae

Abbie

Belle

Beasty one. Couldn't get the mechanics of the landmine single rdl but i did it with 2 dumbbells

NASHA

Don’t knock it til you try it, right? 🍑

Diana

I was so close to skipping today! So glad I didn't

Abby

Court

The walking lunges w/dumbbells were surprisingly hard. I tried to do the calf lifts to failure but stopped after 100+…but when I finished with the incline treadmill, that’s what really activated my calves and let me know I’d been indeed working them out. 💀💪🏼

Gabríel

This one was brutal, my ass will be sore for days...

Cecily

I couldn’t do everything due to jim limitations, but my thighs can feel it anyways.

Gabrielle

feeling my core getting stronger and stronger 🥵😮‍💨

Marina

Amber Lawrence

Luca

Nicole

Get them glutes working. You'll feel this one, but in a great way. Halfway done week 2! You're killing it!

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
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
Ab ripper X 

DETAILS 
1. Pulley is set to shoulder height. 
2. When arms extended, the handle should be in line with the cable. 
3. Begin by bracing your core. 
4. Squeeze glutes. 
5. Rotate from side to center. 
6. Move from core to initiate movement. 

Reps are per side. 

CUES
- Don’t Shrug
- Proud Chest
- Brace Abs

Cable Torso Rotation

CNS Warm Up 3

GOAL
Ultimate glute builder without loading the spine 

DETAILS
1. Begin seated on the ground with a bench directly behind you. Have a loaded barbell over your legs. Having a pad on the bar can greatly reduce the discomfort caused by this exercise.
2. Roll the bar so that it is directly above your hips, and lean back against the bench so that your shoulder blades are near the top of it.
3. Begin the movement by squeezing your butt. 
4. Push through your heels and tuck your pelvis. Focus more on glute activation and tucking the pelvis rather than how high you can push the bar. 
5. Slowly lower by pushing the hips down and repeat. 

CUES
- Initiate from Glutes
- Tuck Pelvis

Barbell Glute Bridge (Find your 12-15 RM)

GOAL
Hammer those hamstrings + test your joint alignment with maximal coordination needed 

DETAILS
1. Set a Landmine bar up.
2. Place a 4 inch box underneath to shorten range. 
3. Grab the end. 
4. Hinge at hip with knee slightly bent. 
5. Lower slightly leaning into the weight. 
6. Stand and squeeze. 
7. Reps are per leg. 

Pro-Tip: do single leg rdl with a barbell if you don’t have a Landmine. 

CUES
- Hips Back
- Flat Back

Landmine Single Leg RDL

GOAL
Core killer + hip loading for booty 

DETAILS
1. Get in sumo stance with legs, toes straight forward or slightly turned out. 
2. Begin on one side and grab a dumbbell on the other side. 
3. Start the descent by pushing your hips back, knee out. 
4. Chest can come over the knee for balance. 
5. Pause at bottom of squat. 
6. Slide over and drive from the bottom of the other squat position. 
7. Drive from mid-foot to stand. 
8. Repeat on one side, keeping tempo in check and pushing hips back. 
9. Reps are total. 

CUES
- Hips Back
- Core Engaged + Stable
- Pause
- Stay Low

Kettlebell Sliding Lateral Squat

Power Bottom

GOAL
Leg pump with wide steps (not longer but wide like a squat)

DETAILS
1. Stand tall shoulders back with dumbbells in hand. 
2. Step one leg forward kinda out width wise. 
3. Lower down slowly keeping chest up and sending hip back slightly. 
4. Lower to where back knees almost touches. 
5. Shin of front leg remains relatively vertical. 
6. Push off front leg to stand with feet together. 
7. Repeat. Reps are total. 

CUES
- Tall Chest 
- Step Wide
- Slow + Controlled

Walking Lunges with DB

GOAL
Anti-cankle life - I got thick ankles so I need to do extra. 

DETAILS
1. Sit tall with appropriate weight.
2. Hang heels on edge of platform. 
3. Begin by fully stretching the heel down.
4. Pause. Squeeze calves up to raise on tippy toes. 
5. Slowly lower to full stretch. Repeat. 
6. Do pulse reps to hit failure. 

CUES
- Full Stretch
- Exhale on Up

Seated Calf Raise

Concrete🚚

GOAL
Low impact fat burner 

DETAILS
1. Set treadmill to a 8-12 incline and a 2.5-3.5 mph. 
2. Begin by walking with a talk chest. 
3. Don’t hold onto the handles. 

CUES
- Exhale 
- Watch Some YouTube

Treadmill incline walk

W2/D3 New Butt Stuff 🍑

Branching out with your programs. On the recovery from an ACL surgery last May. Was in tip top shape with your Fighter program prior to injury.  Put on 30 pounds while down. I’m an avid cyclist. Never been over 130-135. Sitting at a nice 163 now, trimming inches. Feels good. The number doesn’t matter anymore. Seeing progress. Any tips are appreciated.

Carrington Vercher

I’m so excited to get started! Right program, right time. I need this!

Tobias

PHOTOSHOOT FRESH 2.0 CHALLENGE STARTS 1/9

Charlie Oak

Caroline

Challenge Debrief

Katherine

Nice full body workout! 
Great way to start the day.

Betina

Sherie

W1/D1 Full Body Fresh 💪🏼

Great workout! I could actually feel the burn!

Ashley Bowers

W1/D2 Back Attack 🧨

Maite

W1/D3 Thicc Leg Day 🦵🏼

Two of the exercises were the same? What’s the difference between the two lateral arm raises?

Amanda

Tupac + Wildfang + Hulk Smash Day = I feel hawt!!!!

W1/D4 Hulk Push Day 😝

Doing this challenge again. Week 1 (pt 2) down 💪🏼

Lindsay

W1/D5 Mental Toughness Friday 1

Still feeling strong. Those 5x5 deadlifts and benches getting easier and easier!

Krist

W2/D1 Funky Fresh😎

Fantastic, love the design of these workouts!

Patrick Gilmore

W2/D2 Pull Power⛓️

Sam Figiel

Faith

Salsa

W2/D4 Push it Real Good🎸

I am sooo full of energy after this. Thank you!

Good, needs another movement. Or an alternate to the 10 calorie row if you don’t have something to track a 10 calorie burn.

W2/D5 Mental Toughness Friday 2

W3/D1 Full Body Effect 😊

Sweating my life away after that one 🥵

W3/D2 Superhero Pull Day🐲

W3/D3 Legs For Days

This one should’ve been called “trembling triceps” 💀 💪

W3/D4 🌸Pushin' Daisies💀

That last round was dead, ready to stop at 6 rounds but pushed through.

Shannon

Burned 580 cal and an avg HRT rate of 150.Let’s fucking go!

Rayvonne

W3/D5 Mental Toughness Fridays 3

Shoulder burn!! Feeling stronger and hungry!!

W4/D1 Mass Effect 👽

W4/D2 Pullin' Tail🦊

Efjan

Loved this one, especially the staggered DL's.

W4/D3 Legendary Derriere

W4/D4 imPRESSive

W4/D5 Mental Toughness Friday 4

Great work out. Still frustrated trying to find a good alternative to match a ski erg machine. Even at 2 gyms I go to don’t have them. Unless I pay to go to a specialty gym or a CrossFit one. Either way, love the combination of movements. Struggled a little in the medicine ball and work.

That last set was rough. Harder than mental fitness Friday last week.

W5/D1 Full Flex

It was a killer one.
I think that's what I've said about each day for the past two weeks.

Am I enjoying the gym? Am I starting to look forward to gym time?

THANK YOU MOMO

W5/D2 Twitchy Lats 🎮

Christi

W5/D3 Squats and the City🍸

I began this challenge dreading shoulders day and now... now I crave for it

W5/D4 Pecs For Life

Love this programming and the new features on the app 🎊

Aoife

Thanks for helping me deal with my anger in a manner that doesn't involve murder 🤪

W5/D5 Mental Toughness Friday 5

I finally completed a full set of 8 mil presses!!! I could only do 3 at the beginning, and that's with the push from the legs!

W6/D1 Final Fresh Full Body

I really never thought I would like back day. I'm so much stronger now than I was 8 weeks ago (because I took breaks😅)

What in the BACK what that 🥵🥵 #swole

W6/D2 🦕Jurassic Back🦖

W6/D3 Last Leg Day

Well I needed this. 

I really has to modify most of the moves because the gym is packed. Anyway this was amazing!!

Megan Rose

That was some good pushin!!!🔥🔥💪🏻💪🏻

W6/D4 Pushin' Depletes

Finally done, a few days late but I’m proud to finish at all!!🖤

That’s a wrap!🔥🔥💪🏻✌🏻✌🏻

W2/D3 New Butt Stuff 🍑

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