Name: Playbook - Morgan Olson - W2/D4 Arms & Abs
Uploaded: 2024-01-21T02:10:11.584Z
Duration: 60 min
Description: W2/D4 Arms & Abs

I enjoyed the exercises a lot! I was at the gym an hour and 20 minutes and still didn’t get through the whole workout. Followed the rest times too.

Christine

Natasha

Britt

Annamaria

Denise

Rosalba

What a great workout on a rainy day here in SoCal!🔥💪🏻💪🏻

Louis

Naomi

Sarah

That was an 💪🔥🔥love it!!  Veins poppin!

Mercedes

Dudeee…have you heard of big bootie mixes on Spotify?!

Julia

Rebekah

Placing the weight on my back alone (weighted plank) is always hilarious.

Jess

stefani

Ilona

Mads

Tania

Winter Winfree

Rebecca

Turning 50 on Sunday & feeling fit & strong. Thanks for all your support mate. Forever grateful 👊🏻🤙🏻💪🏻

Kylie

Dani

Sara

I work out at home alone and have trouble getting anything heavy enough on my back for the weighted planks—any good alternatives for weight bearing ab work? Thanks so much! I just got the Fighter and Legend and I’m so in ❤️😍

Andrea

Brittany

The results I’m seeing so quickly are AMAZING.

Brook

Sabrina&Michelle

Ryann Reus

Good stuff. Got a vein showing on my left bicep 😂 💪

Nicole

Chey

Hey Morgan, I feel like my biceps are weaker than my other muscle groups. I struggle in particular on days that I work my arms. Is there anything you recommend I do to improve my strenght

Rina

Great workout! I love that I can do this at home!

Emilyaquinow

Amazing arm pump!!! Still need to go light on the preacher curls, but will get better with time 💪🏻

Shania

Quinn

Damion Del Valle

GOAL
Sitting your ass down while doing the best thing on earth #Curling

DETAILS
1. Sit on a bench or chair. 
2. Shoulder are back. 
3. Squeeze from your bicep and push your elbow forward as you curl. 
4. Lower slowly. 
5. Burn out and you can do single arm curls until failure. 

CUES
- Proud Chest
- Squeeze Biceps

Seated Bicep Curl

GOAL
Load your elbow and triceps to increase your lockout strength #ElbowStrength

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. You can either finish the rep fully or keep the elbow slightly bent and cycle back into the next rep. They both have their benefit. 

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

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

Dumbbell Skull Crushers

Superset

The across the chest curl is essentially a dropset of hammer curls. Do 5 reps or until failure.

GOALS
Bicep builder that develops size and strength 

DETAILS
1. Stand tall with shoulder blades back and down.
2. Begin the curl by pushing the elbow forward and keeping the shoulder blade back.
3. Squeeze the bicep to curl the weight up just above the elbow.
4. Lower slow by actively pushing your elbow forward.
5. Repeat on the other side.
 CUES
- Elbow Forward
- Shoulder Blades Back
- Proud Chest 
- Squeeze Bicep

Alternating Hammer Curls

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
Squeeze those triceps until they look like horseshoes 

DETAILS
1. Lean over your knees.
2. Retract and depress your shoulder blades. 
3. Squeeze from your triceps to extend. 
4. Get an extra squeeze by thinking of extending the pinky towards the wrist. 
5. Come back to a right Triangle aka 90 degree bend. 

CUES
- Right Triangle 
- Proud Chest

Dumbbell Tricep Kickback

Triple set

Use an incline bench or the end of your couch for the preacher curl bench.

Dropset the last set of curls.

GOAL
Isolate that elbow for bicep life 

DETAILS
1. Begin the rep with a supine and fully stretched arm. 
2. Contract your bicep to raise the weight to your elbow. Curl slowly and focus on the squeeze.
3. Relax the shoulder and just squeeze blood into your bicep.
4. Do recommend reps and switch arms. 

CUES
- Squeeze Bicep
- Exhale on the Pull

Dumbbell Preacher Curl

GOAL
Well this one is fun, take your time on the negative, stretch and squeeze your triceps

DETAILS
1. Using an incline table or bench, position yourself in a sort of L shape.
2. Elbows stay close to the forehead, go to full stretch, with hips at shoulder height.
3. Press back towards your feet.
4. Keep the hips at shoulder height and stay low to keep stress on triceps. 

CUES 
- Elbow Tight to Head
- Squeeze from Triceps
- Hips High

Incline Skull Crushers

Put a dumbbell on back, plate, book - anything you can find!

Do leg lifts until failure - go slow and crunch from abs.

GOAL
Goddamn this is tough. But honestly we need weight to carve some abs in. Go as heavy as possible for the time allotted. 

DETAILS
1. Get on your hands and knees.
2. Add a weight plate or dumbbells on your mid back.
3. Have someone assist if needed.
4. Get in a perfect plank position.
5. Feet together, squeeze your butt and exhale through the pain.

CUES 
- Squeeze Butt
- Crunch Abs into Spine
- Hollow Rock

Weighted Plank

GOAL
Lower ab shredder - lift with the abs, not the hips 

DETAILS
1. Lay with your legs straight up, point your toes like a ballerina and glue your lower back to the floor.
2. Keeping your arms straight by your sides, or under your hips, slowly lower your legs to the floor until your lower back begins to arch. 
3. Mind muscle connect to your abs and crunch your abs to return to the starting position.

CUES
- Hollow Rock 
- Crunch Abs into Spine

Lying Leg Lifts

GOAL
Speed racer x cardio

DETAILS
1. With a tall chest, run in place. 
2. Try to hit a ‘figure-4’ with your legs. 
3. Pull knees up and heels slightly towards butt. 
4. With an open palm, swing your arms from your butt cheek to face cheek. 
5. Swing from your shoulder blades. 
6. Exhale and keep your reaction time quick. 

CUES
- Tall Posture
- Exhale
- Knees Up
- Cheek to Cheek

Running in Place

W2/D4 Arms & Abs

Great workout! I forgot how challenging those banded chest presses can be!! 🔥

Mandy

What a workout! Resolve tested a couple of times, but so worth it for this post workout happiness!

Ashley

The banded incline dumbbell chest press is suuuuuuper awkward to perform. Each rep felt different because I had to keep repositioning the band to get comfortable, and it was really distracting. Didn’t feel like I got anything but frustration out of this one

W1/D1 Chest & Shoulders 🦾

Aryn

W1/D2 Back 🥊🔥

My legs are shaking so bad! That was a killer!!

Emily

Toni 

W1/D3 Glutes & Hammies

Such a good pump I feel like my arms are going to explode

Ramya

First workout in a while and I know I'll be feeling it! Good stuff as always!

Loving the DB workouts right now! Super helpful with the gym being crowded

Rarielle

W1/D4 Arms & Abs

Adriana

Dorothea

Kristina

W2/D1 Chest & Shoulders

I keep thinking that I’ve just done the hardest possible workout that I could do, then I start a new one and find the next hardest workout I could ever do!

camille restan

Shierel

W2/D2 Back Day Baby

Exercises were great and just right for me. Timing was excellent. Since it was shorter I have time to stretch after and make a protein smoothie 👍🏼

W2/D3 Quad Killer

Banded presses are reallly logistically tricky 😆 great challenge though!

Elise

Patricia Sessa

W3/D1 Chest & Shoulders 🦾

Coming back from vacation, might need to start from the start again. This was hard

Slowly but surely getting back to where I was

W2/D4 Arms & Abs

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