Name: Playbook - Morgan Olson - W2/D4 Arms + Abs *Beach Muscles* 🏖
Uploaded: 2022-04-19T16:58:56.113Z
Duration: 65 min
Description: W2/D4 Arms + Abs *Beach Muscles* 🏖

It’s so good to be back!!💪🏻✌🏻🔥

Louis

Rosalba

Mandy

Tania

A little hard work and dedication! The muscles feel great!💪😙

Rebekah

Jes Banfill

Mads

Going rogue this week & doing random workouts. Now for a couple of days off with wife for life. 🔥🔥👊🏻👊🏻

Kylie

Sara

Brittany

With this kind of program, can we still work on our heavy sets? Like deadlifts, bench press, squats, cleans, thrusters and so on? Or it's not recommended?

Sevine

Stephanie

DUW 
1:  Arm Circles - 3x20
2: Side Planks 3x20 sec each side
3: Hip Drops 3x20 - 20 sec rest

Work Out 

A1) Hammer Curls 5x20, 20, 15, 15, 10
A2) DB Close grip DB bench 5x20, 15, 12, 12, 12
1 min rest 
B1) DB Skull Crushers - 4x20, 15, 15, 15
B2) tricep push ups 4x8 - 1min rest

C1) V - ups 3x15
C2) Reverse Crunch 3xf
C3) Russian Twists 3x20 - 45 sec rest

D1)  DB Concentration Curls - 3x12
D2)  Reverse spider curls - 3x12 - 75 sec rest

GOAL
Shoulder burner 

DETAILS
1. Circle the arms around with thumbs turned up.
2. Make sure you move from the shoulders.
3. Don’t shrug up.
4. The more you move your shoulders, the harder the shoulders will work. 
5. Do small, tight circles and medium bigger circles.
 CUES
- Move from Shoulders
- Chest Up
- Don’t Shrug

Arm Circles

GOAL
Get in a stacked position and build some shoulder and oblique strength 

DETAILS
1. Position your feet stacked on top of each other.
2. Elbow is under your shoulder and forearm is resting on the floor. 
3. Contract your core and raise your hips until your body is in a straight line from head to toe. Don't let the hips drop.
4. Hold until you forget where you are. 
5. Switch sides. 

CUES
- Elbows Under Your Shoulder
- Squeeze Butt
- Shoulder's Stacked Over Each Other

Side Plank

GOAL
Rotational abs for those V-lines

DETAILS
1. Get in a perfect plank position aka feet together, crunch belly button in, squeeze butt with elbows under shoulders. 
2. Begin by dropping the hip to one side maintaining the perfect plank position. 
3. Don’t arch your lower back, instead round it by crunching your abs. 
4. Exhale on the down and repeat side to side. 

CUES
- Crunch Belly Button
- Exhale
- Squeeze Butt

Hip Drops

Warm up

GOAL
Focus on targeting that brachialis to contribute to arm thickness more so than just your biceps #SecretSauce

DETAILS
1. Begin the rep with a neutral/hammer grip and fully stretched arm. 
2. Elbow should be slightly in front of your hip, putting more stress on the bicep. 
3. Contract your bicep to raise the weight to your elbow. Curl slowly and focus on the squeeze. Relax the shoulder and just squeeze blood into your bicep.

Pro-Tip: Elbows don't flale, chest isn't overly activated, and you aren't rotating the weight at all. Straight up, straight down. 

CUES
- Elbows Close to Body
- Relax the Chest
- Shoulder Blades Pinned
- Squeeze at the Top

Hammer Curls

GOAL
Tricep incinerator and front delt crusher 

DETAILS
1. Start sitting upright on a bench. Dumbbell on each knee with a 90 degree elbow.
2. Use your knee to hike the weights up to your chest height as you lay back on the bench. 
3. Immediately press out of the first rep, that may be the trickiest part.
4. Elbows are close to yourbody and you got that right triangle in yo elbow. 
5. Control the weight as it descends. Lower elbows to parallel or just below for happy shoulders and strength building.
6. As you're pressing up, squeeze the tricep.  
7. Wrist is directly over elbow. And wrist is neutral. 

CUES
- Heels Grounded
- Elbows Just to Parallel
- Shoulder Blades Back and Down
- Wrists Neutral
- Proud Chest

Close Grip Dumbbell Bench

Superset 1

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

GOAL 
Get those horse shoe triceps and striated front shoulder 

DETAILS 
1. Place your hands directly below shoulders and squeeze butt.
2. Begin by lowering down and pushing the elbows back towards hips.
3. Retract shoulder blades as you lower.
4. Squeeze triceps to go back to starting position.

CUES - Right Triangle 
- Squeeze from Triceps 
- Strong Plank Position

Close Grip Push Ups

Superset 2

GOAL
Lower ab and 6-pack developer.

DETAILS
1. Lay with your legs straight out in front of you.
2. As you raise your legs, reach your fingers toward the ceiling to pull your upper body off the floor.
3. Slowly lower yourself back and try not to use momentum.

CUES
- Crunch Belly Button into Spine
- Point Toes 
- Exhale on the Up

V-Ups

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 the floor 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 and parallel to the floor. 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

Reverse Crunch ( each set to failure )

GOAL
Move from the abs, not the lower back

DETAILS
1. Sit on the butt with the knees bent and heels on the ground. 
2. With a kettlebell, grab the horns. 
3. Begin by crunching the abs and beginning the rep by crunching & rotating.
4. Maintain a proud belly button & chest. 
5. Do not round the lower back too much or relax the abs. 
6. Tap the kb on each side of your hip. 

CUES 
- Crunch Abs
- Proud Chest
- Twist from Abs

Russian Twists

Tri set

GOAL
So much concentration required on these you're going to be feeling like Yoda. No dilution needed. Lock in your elbow to prevent shoulder movement and just use that bicep #UseTheForce

DETAILS
1. With a dumbbell, sit down, and lock your elbow on the inside of your knee. 
2. Position your shoulder directly over your locked in elbow.
3. Begin rep by squeezing your bicep, only the forearm moves. 
4. Finish the rep with the dumbbell just above the middle of your bicep. 

Pro-Tips: Your chest can be tilted up more or level, whatever feels good. 

CUES

- Lock in Elbow
- Relax Shoulder
- Dead Hang
- Squeeze Hard at the End
- Sell Tickets to Gun Show

Concentration Curl

GOAL
Use gravity and eliminate momentum to blast those muscle fibers to shreds #Shredz

DETAILS
1. Grab those dumbbells in each hand, lay chest forward on an incline bench and scoot up to where you get a good strong position at the top. 
2. While straddling the bench, let the weight pull your arms to a dead hang. Twist your palm face down. 
3. Begin to curl the weight up, only hinging at the elbow.
4. Use your spidey focus to keep the elbow directly below the shoulder and not letting that fucker creep back. Don't shorten the range by pushing the elbow back behind your shoulder. 
5. Now squeeze that ish.

Beware: Beware of web-like material squirting out of your wrists after these curls. So worth it. 

CUES
- Squeeze
- Stationary Elbow
- Elbow Directly Below Shoulder
- Control That Negative

W2/D4 Arms + Abs Beach Muscles 🏖

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W2/D4 Arms + Abs *Beach Muscles* 🏖

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