Name: Playbook - Morgan Olson - W2/D3 Sick Back Pump
Uploaded: 2024-01-21T02:10:11.592Z
Duration: 60 min
Description: W2/D3 Sick Back Pump

Not quite sure if o got the rowing stuff right. Feels kinda wonky. Advice?

Jonatan

Yolanda S

These workouts balance well with the HIW challenge!

Jessica

Great workout after big thanksgiving meal 😁

Brandon

Alex

Louis

Wattsy

MARIANA

First time working out with Coach MoMo and let me tell you I’m beat. I’ve been following Coach on the gram for some time now and finally decided to try one of their free workouts (I’m on a budget lol). Needless to say the workout was killer and I’m more out of shape than I thought I was. The demonstration videos and tips helped a ton and I probably wouldn’t have been doing the exercises right if it weren’t for it! Thanks for the pump Coach, looking forward to working out with you more.

Arika

Julia

I did two on a day and daaamn tomorrow I will not feel my arms or back, still it's too much fun!!

Kysha

Victoria Clay

Sophie

Jade

Red McWhorter

One of my favorite back workouts so far!!!

Gbrla Prds

6 sets of anything is beast mode for certain

Shellane

Still behind but still pushing through!! Back day was great!!

Lindsey

Woooosh, great way to kick off my Sunday 💥💥💥

I liked no supersets on this one. Felt like I really isolated the muscle group!

Abbie

Bean

Salsa

Great Back Day! PR’d my Seal Rows and my Straight Arm Pull Downs!

August

Marisa

Kallie 

Alex Purcell

Ashlee

Absolutely killer!! The back extensions humbled me

Sophia

Selma

If you had told me 2 years ago that I would love back day, I would have laughed. But... I'll admit it now- I LOVE working the back!

Amy Yeary

Four

Jesse

jeanette

Once again, I really loved the efficiency of this one. Adding the weights really helped me “feel” the back extensions also. This was an excellent workout, Coach!

Jess

Kinda loved the simplicity of this back day and the extra sets

Lena

Glad to be back...haha..get it. Anyway I loved this back work out.

Carmeal

Nina

Nikki

Felt great, feeling those back muscles! Another solid workout!

Missy

Great pump. Use lifting straps if you have them. 

Seal row:
3 sets regular grip, last 3 sets are wide grip aka elbows out.

GOAL
Wanna look like Wonder Woman with a wide back down to a small, tapered waist? Pull down more. 

DETAILS
1. Get your sternum facing up towards the ceiling #GirlsGoneToTheGym
2. Grip the bar wide, whatever that means for your arm length. 
3. BEGIN the rep with shoulder blade retraction. 
4. Externally rotate aka show your arm pits.
5. Exhale and pull bar to just below your chest. 
6. When pulling, your elbows should be slightly behind the bar/your spine. 
7. Release and control the negative. Repeat. 
Pro- Tip: As you pull down squeeze those armpits. Also don't let elbows go in front of the bar. 

Why do elbows have so much to do with this shit? Because proper elbow mechanics = proper scapula mechanics. Also, breathe. Exhale on pull, inhale at top. 

CUES
- Pull with the Elbows
- Show the Armpits
- Squeeze the Pits
- Shoulder Blades Back and Down
- Proud Chest

Wide Grip Lat Pulldown

GOAL
Thicker back & improved posture 

1. Grab the pull-down bar with the palms facing your torso (a supinated grip). Make sure that the hands are placed closer than the shoulder width.
2. As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.
3. As you breathe out, pull the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back. Tip: Concentrate on squeezing the back muscles once you reach the fully contracted position and keep the elbows close to your body. 
4. After a second on the contracted position, while breathing in, slowly bring the bar back to the starting position when your arms are fully extended and the lats are fully stretched.
5. Repeat this motion for the prescribed amount of repetitions.

CUES
- Proud Chest
- Initiate with Shoulder Blades

Underhand Lat Pulldown

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

GOAL
Wider back for a tighter waist and strong look

DETAILS 
1. You will start by grabbing the wide bar from the top pulley of a pulldown machine and using a wider than shoulder-width pronated (palms down) grip. Step backwards two feet or so.
2. Bend your torso forward at the waist by around 30-degrees with your arms fully extended in front of you and a slight bend at the elbows. If your arms are not fully extended then you need to step a bit more backwards until they are. Once your arms are fully extended and your torso is slightly bent at the waist, tighten the lats and then you are ready to begin.
3. While keeping the arms straight, pull the bar down by contracting the lats until your hands are next to the side of the thighs. Breathe out as you perform this step.
4. While keeping the arms straight, go back to the starting position while breathing in.

CUES
- Proud Chest
- Squeeze Armpits

Rope Straight Arm Pushdown

GOAL
Lower back health which is key to life, lifting, good sex, and getting old #ExtensionsForLifeExtension

DETAILS
1. Hinge at the hip and give everyone that million dollar view they don't deserve. 
2. Hang all the way down and initiate the movement by squeezing your glutes.
3. Squeeze your butt and hamstring and raise to be in line with your legs.
4. Hold for a second at the top and slowly lower all the way down. Repeat. 
5. Drop the weight and burn out with bodyweight. 

Pro-Tip: If you walk into the gym and your back hurts, hang off the end of this and wiggle that spine #SideToSide. Hang at the bottom and warm up by just extending a few inches up then coming back down to a relaxed position. Do a set of 30 and feel those lower lumbar say "hayyyy gurrrrl." 

CUES
- Squeeze Yo Ass
- Hinge At the Hip
- Tuck Your Ribs

Weighted Back Extension

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 Sick Back Pump

Doing this challenge again!✌🏻💪🏻

Katherine

Thank youuuuuu soooo much for this next challenge Coach! 
Needed this!💪🏻💪🏻💪🏻💪🏻😁😁😁

Tina McCoy

Diesel Season!! CHALLENGE starts July 11th!

Delimar

Emily

W1/D1 Diesel Legs 🎊

Chauncia Anderson

claudia

Nice arm pump, abs on fire 🔥 if you use max weight during crunches. Reverse crunches challenge yourself do do more than or the same amount of reps, you'll be surprise what you can accomplish with a end goal in mind 🥵😆👍

W1/D2 Chest and Shoulders 🤌🏼

Walking tall in the gym with pumped arms & lats

Elmaz

That was good!🔥 I love back day!☺️💪🏻

W1/D3 V-taper Back Day

Lol just being the biggest drama noodle with this one omg just let me rest, mo. ☠️

Deb Livingston

Arms and abs on 🔥🔥🔥 late night pump with it

Chloe

W1/D4 Diesel Arm Situation 💥

Everything about this workout is 🔥🔥🔥💪🏻

April

W1/D5 Diesel Mode

Quinn

Forgot how it felt to be nauseated during leg day 😵‍💫

W2/D1 Sweaty Leg Day

This was awesome!! I realized all this time ive been doing cable crunches wrong so it was more challenging

W2/D2 Chiseled Chest 🔨

Melody

W2/D4 Swole Arms

Did a full body workout from the fighter feed instead! 🔥

Today I hiked for HOURS for the first time in a while. I enjoyed it so much!!!

Hike = perfect way to end wk 2‼️‼️‼️‼️‼️😤💪🏾✅💰

W2/D5 Fat Burning Hike 🔥🥾

Damn bitch you tryna kill us? 🤣 that got my legs SWOLLEN

Taylor

Was dead by the end of the first two supersets 😅

W3/D1 Legs of Steel

Loved it! 
Has to modify some moves due to gym availability, still had a blast!!!

Katie

W3/D2 Push Day

Still going strong! 2 more days left this wk, let’s go! 💪🏾😤💰

W3/D3 Back Workout ❤️‍🔥

Incline starting to feel better on the lower back, finishing with ease now

W3/D4 Vascular Arms + 6-Pack

Shaaliyah

Loved the workout but had  to improvise a lot singe a lot  of the Equipment was‘nt available at my gym

W2/D3 Sick Back Pump

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