Name: Playbook - Morgan Olson - W2/D4 Booty & Abs
Uploaded: 2024-01-21T02:10:11.544Z
Duration: 75 min
Description: W2/D4 Booty & Abs

Feeling the burn in my ass and abs! I mos def felt challenged!

Rachel Flores

2 wks off is crazyyyy ! 🥴 Back at it nonetheless ! 💪🏾😤 Let’s Goooo !

Kysha

Jessica

My quads are so sore, i walk like a newborn doe (i forgot to review the day of, and today I’m feeling it)
Also, i loved it. It’s been years since I’ve felt like this

Odineth

Gonna be sore for quite a while after this one!

Abby

Ingrid

ReAnna

Thank you so much for the great workouts. I'm four months postpartum with twins, horrible pregnancy and traumatic birth. My wife and I were at the gym a lot before pregnancy but I was unable to continue very early on. I just finished week 2 of the Surfer, and for the first time in almost a year I feel like I can be strong again. Keep up the amazing work you do!

Danielle

Olivia

Nathalie

Jessica Boettcher

Fabulous! I love how the workouts change weekly. I get bored knowing every week my workouts are going to be exactly the same thing😉 These workouts keep me looking forward to each week💪🏻

Kells

My glutes are on fire. I absolutely loved killing them today!! Thank you.

Shayna

Ryann Reus

Alex

Rachel

Alexis

Melissa

Awesome work out!!!

Pro tip: Latin music slaps on the lateral tip toe banded walks with baby steps to the beat.  😁💃🏻

Brianne

Brook

Tips for working out with a period! Could only do half the reps

Salsa

Samantha

Oasii

This one was harder than o thought. I’ll feel it tomorrow for sure. 400 Cal burner

Shannon

Cannot fault this plan. Amazing in every way!

Jenny

Closing out week 2 with the legendary booty and abs lol. 

Stay hydrated and get those 8 hours of sleep.

GOAL
Pre-pump your external rotators to strengthen your hips and knees 

DETAILS
1. Place a band slightly above your knees, standing tall and starting with your feet about hip width.
2. On your toes, push your knees out and lower down about 2 inches.
3. Chest is up and step to the side. 
4. Do about 10 steps one direction, then 10 the other. 
5. Do not lean, or step so far that your knee falls inward and maintain tension through the band the entire time.

CUES
- Squeeze from Glutes
- Knees Out
- Stay 2 Inches Bent

Lateral Band Walk

GOAL
Side booty for...welp side booty and the healthiest knees since you were a newborn 

DETAILS
1. Place a band above your knees. 
2. Stand upright with a proud chest and slightly hinge over by pushing the hip back a few inches.
3. Begin by squeezing one leg out to the side.
4. Slowly initiate the movement by squeezing, not swinging.
5. Lower slow and repeat. 
6. Switch sides. 

Note: sometimes the stable leg gets tired, it’s okay, we’re also working your ability or stabilize and resist tension. 

CUES
- Mind Muscle Connect
- Initiate from Glute
- Slow & Controlled

Banded Glute Abduction

GOAL
Glute max development for no lower back pain and more activation cuz booty 

DETAILS
1. Place a band above your knees. 
2. Stand upright with a proud chest and slightly hinge over by pushing the hip back a few inches.
3. Begin by squeezing one leg back .
4. Slowly initiate the movement by squeezing, not swinging.
5. Lower slow and repeat. 
6. Switch sides. 

Note: sometimes the stable leg gets tired, it’s okay, we’re also working your ability or stabilize and resist tension. 

CUES
- Mind Muscle Connect
- Initiate from Glute
- Slow & Controlled

Banded Glute Kick Back

Triset

GOAL
Wider stance for more side glutes

DETAILS
1. Begin seated on the ground with a bench directly behind you. Have a loaded barbell over your legs. Having a pad on the bar can greatly reduce the discomfort caused by this exercise.
2. Roll the bar so that it is directly above your hips, and lean back against the bench so that your shoulder blades are near the top of it.
3. Walk feet out wide with toes pointed 45 degrees out. Begin the movement by squeezing your butt. 
4. Push through your heels and tuck your pelvis. Focus more on glute activation and tucking the pelvis rather than how high you can push the bar. 
5. Slowly lower by pushing the hips down and repeat. 

CUES
- Initiate from Glutes
- Tuck Pelvis

Wide Stance Barbell Glute Bridge

GOAL
V important: release the tension at the bottom by resting on your back knee for 1 full second and keeping your chest over your knee. 

DETAILS
1. Start with one knee on the floor and lean your chest over your knee.
2. Starting with your hips and knees bent at 90 degrees and feet shoulder width apart. 
3. Press the floor away and stand straight up, keeping your feet in place.
4. Complete reps on one side. Then repeat on the other. 

CUES
- Chest Over Knee
- Brace Abs
- Mind-Muscle Connect

Split Lunge

GOAL
Booty while stabilizing the spine with that core strength 

DETAILS
1. Hands and knees. 
2. Keep spine neutral and lift one leg. 
3. Begin by pressing the heel up towards the ceiling by squeezing your glute.
4. Go to full contraction and lower slow. 
5. Repeat for reps and then switch legs. 

CUES
- Squeeze Hard
- Stable Spine
- Keep Knee Bent at 90

Donkey Kick

You want to load your hip, not execute with momentum - maximal control on this one

DETAILS
1. Set a box to the proper height. When you step your foot on the box, your hips are just below your knee. Setting it too high creates hip shifting and pushing off with the back leg. Don't do that. 
2. Place your foot on the box, push knee slightly out, and keep it over ankle. 
3. Begin movement by centering your chest over your knee (balances your center of gravity). 
4. As you drive up through your heel, raise your chest and extend the knee. DO NOT push off with your back leg. 
5. Stand tall and return slow and controlled by leaning the chest forward to counterbalance your weight. Chest over knee = ultimate hip loading = booty gains. 
6. On the return, drag your back foot against the box for stability. 

CUES

- Hip Loading
- Drive Through the Heels
- Knee Over Ankle 
- Knee Pushes Out
- Relax the Back Leg

Step Ups

Superset

GOAL
We’re thickening the density of your abdominal wall for a proper 6-pack. My favorite exercise for abs, ever. 

DETAILS
1. Use a close grip attachment and pick a challenging weight. 
2. Get on your hands and knees and walk back about 6 feet from the machine. 
3. Squeeze your elbows around your head. 
4. Hover over the space ahead of you. 
5. Begin by crunching the belly button into the spine. 
6. Find your balance and isolate the ab crunch. 
7. Avoid pushing the hips back towards your feet as you crunch. 

CUES 
- Hollow Rock
- Hover

Cable Crunch

GOAL
Build ab strength relative to your body weight 

1. Start in supine position.
2. Arms extend overhead.
3. Legs extend and press together.
4. Eliminate space below lumbar spine by contracting the abdominals. 
5. Rock in this position minimizing movement at the hip and shoulder.

CUES
- Point Toes
- Hollow Rock 
- Crunch Belly Button into Spine

Hollow Rock

W2/D4 Booty & Abs

It was ok- it’s my first time back on the gym in three weeks and I am pretty inflamed right now and feeling weak but it felt good to get back at it

Lucy

Just started surfer 2.0 and loving it already. So, so good

Adeela

Camille

W1/D1 Legs 🦵🏼

Jenna

W1/D2 Shoulders & Triceps

2 arm days back to back is a killerrrrrr!! I'd like to see the supersets use the same equipment, because my gym is always busy and hard to bounce around from spot to spot without losing the machine/space

Kayla

Not a good day to leave my water bottle ! 🥴 A Burpee to Plank ration with no rest in between is crazy ! 😫😭 Good ass work ! 🔥💪🏾

W1/D3 Back & Bis

Talisa Walter

This first week of the surfer program has been everything I needed for a new challenge! I'm so motivated to keep going 💪

Chloe

W1/D4 Booty & Abs

Great one but because my gym doesn’t have a sissy squat machine find it difficult to find alternatives, so would love if that could be included which alts would be good for it

W2/D1 Legs 🦵🏼

Always a great workout! Love love your program

Angelika

W2/D2 Shoulders & Tris

That’s sprint was an awesome finisher to a very good workout.

Amanda

W2/D3 Back & Bis

Dominique

W3/D1 Legs 🦵🏼

Would be nice to get some tips what I van do instead of heavy bag, since in a lot of gym we dont have that. I did sky machine today, but I’m curious what is your advice.

Fanny

Georgia

Fell off for a bit but finally got back to it a d this was the best way to start it off! Shoulders bi tri back all of it on 🔥🔥

W3/D2 Shoulders & Tris

I’m not good at burpees, and I had to take some breaks in between, but I did all 4 rounds!

Sharon Braddock

W3/D3 Back & Bis

Love everything about this. Bulgarian split squats are my fave

Jamie

W3/D4 Booty & Abs

W4/D1 Legs 🦵🏼

Lindsay

W4/D2 Shoulders & Triceps

I really didn’t want to do sprints at the end but I’m committed to not skipping/subbing anything!

W4/D3 Back & Bis

Thanks it was awesome! I’m wondering which training could be good for me now, I finished the two surfer types :)

Kate

First time I've ever made it through a program! Perfectly paced!

W2/D4 Booty & Abs

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