Name: Playbook - Morgan Olson - W2/D4 Back Builder 💥
Uploaded: 2024-01-21T02:10:11.631Z
Duration: 60 min
Description: W2/D4 Back Builder 💥

Jensen

Haeley

Faith

Brittany

These photo shoot workouts are so great because they’re short but pack it in!

Marisa

Interrupted workout today. Wifey duties! Awesome work out mate. Bring on the weekend. 👊🏻🔥👊🏻🔥

Kylie

Kris

Getting this one in just in time to finish week 2! Bought some adjustable dumbbells for while I visit with family and feeling good about knocking this out.

Talena

Love the workout. My body just pooped out too quickly. I think a high carb lunch cursed me.

Amy Yeary

It was great. Just struggleniwth my shoulder and the pullovers. Need something with less rotation. #need physio 😉

Shania

Core is my weak spot, those reverse crunches felt so good 💪🏻

Rachael

This is one of the first workouts where I noticed a huge difference in my back ability. I’m working towards the special agents fitness test and I was finally able to decrease my band for pull-ups! I’m running out of dumbbells for the amount of weight I’m now able to pull. I’m going to have to go to my bellabar and played pretty soon.

Courtney

those reverse crunches at the end were killer!! loved it :)

Chabriely

The seal lifts were new for me and a bit hard to figure out the alignment. And where to put my legs. Overall though it was good! Sometimes it doesn’t even feel like I’m working out my back (it doesn’t feel as isolated as other exercises)

Addison

Haha totally meant back pump 😂 I am so out of it after the workout and my shift today

Sydney

That was fun one!! The reverse crunches at the end got me!! Feeling good smile on my face!

Mercedes

Jade

Michelle

Loved it! I know that weird to say, but I just enjoy these workout!

Mandy

I had to modify the workout a bit since my bench is not the best & doesn’t have an incline option, but it was such a good workout anyway!

Ilona

Definitely need to move up in weight next week!

Jess

Great workout! I often feel it’s hard to get a good back workout when working at home but this was really good, really felt it in my lats. Would be good to see some barbell exercises added?

Kellie Webb

Rachel

Back gains = confident posture. I love it! Also learning to love the reverse crunches.

Efjan

This workout gave me a good sweat, especially after all of the reverse crunches I did. It was challenging but overall, pretty fun!

Rebekah

Holy. Shit. Feeling like a weak ass bitch after that 😂💯💯💯

Kareen

Celia

That was easily 1 of my top 3 favorite workouts!

Mads

Heck yes! Great workout today, as usual! I’ve really come to love back days and enjoy seeing the shift in strength. I’m looking forward to the next three weeks to see more evolution. Thank you!

Nicole Lee

Back days with coach momo are always kickass.  9/10.

Will

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
My favorite warm up exercise for shoulder joint space and stretching the chest

DETAILS
1. Stand.
2. Swing the arms using momentum.
3. Stretch the chest as the arms open up.
4. Position thumbs back towards each other for external rotation and better stretching.

CUES
- Thumbs Out
- Swing 
- Get Groovy with It

Arm Swings

GOAL
Retract the back side of your body for better posture and muscles

DETAILS
1. Lay on stomach with palms facing down. 
2. Begin by squeezing from your glutes and raising arms up. 
3. Lift arms and legs as high as you can, initiating from spine and glutes. 
4. Lower hand height if you’re shrugging up. 

CUES
- Squeeze from Glutes
- Exhale on Up

Supermans

Warm up

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
Lower back, ab and hamstring dominator 

DETAILS
1. Stand with your feet shoulder width apart.
2. Holding two dumbbells by your sides, bend at the hips, keeping your knees soft and feet planted on the floor.
3. With arms straight, reach toward the space between your feet as far as you feel comfortable without rounding through your lower back or losing the feeling of having your feet planted into the floor.
4. To stand, press the floor away.

CUES
- Flat Back 
- Reach Hips Back
- Brace Abs

Dumbbell Stiff Leg Deadlifts

Superset A

GOAL
Scapular depression aka lat work for a wider back and narrow waist 

DETAILS
1. Place a dumbbell standing up on a flat bench.
2. Lie perpendicular to the bench (torso across it as in forming a cross) with only your shoulders lying on the surface.
3. Grasp the dumbbell with both hands and hold it straight over your chest at arms length. Both palms should be pressing against the underside one of the sides of the dumbbell. This will be your starting position, make sure the weight is secure.
4. While keeping your arms straight, lower the weight slowly in an arc behind your head while breathing in until you feel a stretch on the armpit.
5. At that point, bring the dumbbell back to the starting position by depressing your shoulder blades, using the arc through which the weight was lowered and exhale as you perform this movement.
6. Hold the weight on the initial position for a second and repeat the movement. 

CUES
- Initiate with Scapula 
- Squeeze Your Butt
- Slightly Bend Elbows

Dumbbell Pull Overs

GOAL 
Upper back demolition without any lower back stress

DETAILS
1. On the edge of a bench or couch, have dumbbells in each hand.
2. Scoot to the edge of the seat, lower chest towards knees, let weight rest underneath knees.
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

Seated Bent Over Rows

Superset B

GOAL
Strong scapular function and upper back

DETAILS
1. Stand tall with a dumbbell on each hand (palms facing your torso), arms extended on the sides.
2. Lift the dumbbells by elevating the shoulders as high as possible while you exhale. Hold the contraction at the top for a second. Tip: The arms should remain extended at all times. Refrain from using the biceps to help lift the dumbbells. Only the shoulders should be moving up and down.
3. Lower the dumbbells back to the original position.
4. Repeat for the recommended amount of repetitions.

CUES - Squeeze Shoulders up to Ears
- Mind Muscle Connect

Dumbbell Shrugs

GOAL
Pull back to strengthen your retraction muscles aka traps, rear delts, erectors

DETAILS
1. Resistance band is set to right at shoulder height.
2. Retract scapulas back by pulling with your elbows. 
3. At the end of the rep, your wrists are slightly above your elbows. It's almost a half scarecrow position or like a "Put your hands up" type position.
4. Control the negative and return to the start keeping your shoulder blades retracted. 

Side note: This is a very weak position and harder than just a typical row so don't be afraid to go lighter and more for blood flow.

CUES
- Retract & Depress Shoulder Blades
- Wrists above Elbows
- Proud Chest

Banded Face Pulls

Superset C

GOAL
Thicker back and confident posture 

DETAILS 
1. With your feet hip width, knees soft, and back flat, shift your hips back until your chest is facing the floor.
3. Hold one dumbbell in each arm, reaching toward the floor to start, then pull your arms toward the ceiling - bending at the elbows and shoulder until your elbows are bent to 90 degrees and your upper arm is aligned with your ribs.

CUES 
- Right Triangle
- Proud Chest 
- Shoulder Blade Retraction & Depression

Dumbbell Bent Over Row

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

Superset D

W2/D4 Back Builder 💥

It's informative, providing an overall view of the programme

I know it is not Jan. 3rd, but today, Aug. 1st is mine & I am so excited to start this program.  It has literally been 1yr since my breast cancer diagnosis and I fought that battle & won...THANK GOD! Now it is time to train & get back in shape! I believe MoMo's program is the best for me!

Shon

I am ready to make a change in my life.. I am late to this challenge but I’ll make the best effort

W2/D4 Back Builder 💥

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