Name: Playbook - Morgan Olson - W2/D3 Push | Bench 🔥
Uploaded: 2024-01-21T02:10:11.518Z
Duration: 80 min
Description: W2/D3 Push | Bench 🔥

Louis

Getting better with bench press every time! Loving seeing the weight go up!

Ashley

That went by super fast but I'm feeling it now 😆😅

Angie

Elmaz

Rehana

Naïka Champaïgne

Naima

Struggled to get to the gym. DST is my nemesis. Got it done. With a new 3RM.

Nora

Courtney Schrade

Ayla

I am braking PR 💪😅 second round on the legend 🔥🔥🔥

Very nice chest pump! Easily one of the best bang for your time workouts.

Mads

Nicole

PR Chest Press!? Happy Monday, y’all 💪

Deb Livingston

Mena

Wow! Damn that was hard but good workout!😂💪🏻

Nice push to get through a mentally rough day

Madeline

Love me a good push day. Benched more than ever. Feeling freakin strong.

Naomi

Jess

Feeling the chest pop towards the end, slowing down on the cable flys really turned the pump on!

Ahh sprints were the icing on the cake 🎂

That cardio was the cherry on top today! 🔥

Sierra

Kristin

The running...it's the running that's hell

Julius

Good ass workout Mo! 💪🏾🔥💙✅😤🍽️

Kysha

Robyn

Joyce

Added another superset just for a bit more volume, did hit a bench max!!!

Olivia

I’m not good with barbells so I did dumbbell work instead. Those sprints at the end are brutal 😫

Sharon Braddock

Needs more chest and shoulder pump.  More time under heavier tension. But I also get the constantly varied.

Noabeth

Heather

Amber Lawrence

Sara Hanrahan

Tatyanna

Amanda

Close grip bench -work to 3rm 
Bench press 4 x 3 
Military press into push press 3 x 4 

Barbell skull crushers 4 x 10 
Cable flys 4 x 15, 12, 10, 8 +8 

Dip Bar Leg Raise  4 x 10-12
Decline Reverse Crunch  4 x failure

SPRINTS
8 INCLINE
6-7 SPEED

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 (work up to a heavy 3RM)

DETAILS
1. Retract your shoulder blades down into the bench and back towards your hips. Barbell can be used for leverage to get into this position. Think of trying to get your shoulders and hips to touch each other.
2. Legs are in a squat stance with your heels firmly planted on the ground. Squeeze the ass a little.
3. Grab the bar with the desired width and wrists neutral. 
4. Big breath and unrack the barbell.
5. Bring the barbell over your nips. 
6. Externally rotate and try to break the bar with your hands to activate your lats.
7. Lower the bar to below your sports bra. This is a very important position you have to nail.
8. Bar is BELOW your sports bra, and your elbows are tightly screwed in at a 45 degree angle.
9. With the bar touching your chest, drive up to finish the rep. Pause is optional.
10. Drive straight up or slightly back towards the rack, whichever feels stronger and more natural. 
11. Finish the rep with straight arms, with shoulder blades still retracted.

Barbell Bench Press

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
Isolate the chest for confident posture and a striated chest

DETAILS
1. Set cables to shoulder height.
2. Begin by taking a lunge stance. 
3. Proud chest, slightly bend elbows, and externally rotate your shoulders.
4. Start with handles touching together and squeeze your chest as hard as possible. 
5. Slowly release and lower back. Keeping elbows slightly bent and the tension in the chest.
6. Squeeze the handles back together. 
7. Don’t overpower with your shoulders. Aka don’t shrug. 

CUES
- Proud Chest
- Sternum Up
- Externally Rotate
- Squeeze from Your Chest

Cable Chest Flys (last set drop set 8+8)

Superset 1

GOAL
Strengthen the lower abs for supreme injury prevention, lifting strength and pelvic control #PelvicStrong

DETAILS
1. On a dip bar, extend arms and actively press away from it.
2. Create as much space between the ears and shoulders as possible. 
3. Stack your body in a perfectly straight line, abs crunched, butt squeezed, and toes pointed.
4. Begin the rep by lifting the toes up to hip level. 
5. Actively crunch your abs while keeping your hips under your shoulders, don't let the hips tuck back behind your body. 
6. On the descent, control the negative and pray to the ab Gods to power you through at least 10 reps. 

CUES
- Feet Together
- Control Descent
- Exhale on Crunch
- Hips In Line With Body
- Crunch Belly Button In

Dip Bar Leg Raise   (10-12)

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 a decline bench 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. 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

Decline Reverse Crunch  (each set to failure)

Superset 2

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  ( 8 incline, speed 6-7)

W2/D3 Push | Bench 🔥

Restarting The Legend has me so excited! Kicking it off with leg day is sooo tough though!

Solid workout. I put some alternatives in because equipment was either not available or not an option.
But this felt like HIIT along with weightlifting due to the stagger of workouts & I loved it

Kelsey

W1/D1 Legs | Rack Pull

Pull! Can’t wait to get a bigger Dorito back!

This work out was intense covered in sweat but it was worth it

Rane

W1/D2 Legendary Pull 🔥

Building more and more confidence on bench press is just as good a feeling as a PR!

W1/D3 Legendary Push | Bench

I loved this workout, it was a good burn!

Jazz

W1/D4 Full Body Demolition 🤺

Hit new PR on leg press! 
This program so far helping me make some good breakthroughs!

W2/D1 Legs | Back Squat

Yo! This was a great pull day!🔥💪🏻

W2/D2 Epic Pull Day 🥊

Full body on a Friday?! Why not!🔥💪🏻

My triceps were on fire by the end of that superset lol 🥵

W2/D4 Full Body Burn 🔥

Thought this was gonna be an easy one my arms were DEAD by the time I got to the heavy bag! Shheeessshhh

W2/D3 Push | Bench 🔥

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