Name: Playbook - Morgan Olson - W2/D4 Full Body Burn 🔥
Uploaded: 2025-01-30T02:15:56.882Z
Duration: 70 min
Description: W2/D4 Full Body Burn 🔥

never thought I’d love weighted planks #momdidittome

The last superset was a wowser. Loved it!

Lily

Much needed after an emotional and stressful week last week!

Alison

Shellz

Casie

Mandy

Full body on a Friday?! Why not!🔥💪🏻

Louis

My triceps were on fire by the end of that superset lol 🥵

Ashley

Angie

Elmaz

naïka Champaïgne

The last two movements had me SWEATING 💪🏼👏🏼

Had to stop mid workout to help a family member with a task. Finished up at home as I could. Some days are like that. :)

Nora

Korra

Definitely getting stronger! 45 pounds weighted planks woof woof 🥵🔥

Ayla

Gabriel

Fought through it with all I had today and I finished 🦾😓 Tough day but got those endorphins rushing now.

Nicole

On vacation but still completed this fire workout!

Mena

Madeline

One of my favorite full body workouts. 💯 💪

Biceps baby 🔥 that plank though 😮‍💨

Jess

Becoming Legends isn’t easy! But damn did that last set get a huge pump in!!

Mads

Aike

My biceps are on fire and the weighted plank was a real challenge. So I’m feeling great.

Rachel

Christi

Super rainy day again. Means no gym crowd. Killed it 🤘💪

Great workout, made a few adjustments, and added a few reps to keep the pump!

Naima

Sultan

Fun workout to finish the week strong. Feeling pumped.

Sarah

Sierra

Julia

Asher

August

Angel

Olivia

Stay

Ki’Anna

Nicol

Box squats  4 x 3 
Seated leg curls  4 x 15, 12,10, 8 + 8

Rotational Cable Row 4 x 15, 12, 10,8 
Bent Over Rear Delt Flys 4 x 20 

Db supine curls into hammer curls  4 x 12 max
Tricep push down ez bar attachment  4 x 12 max

Weighted plank  4x 20 sec.

GOAL
Compound movement that hits it all

DETAILS
1. Place barbell on your back and create a shelf by squeezing your shoulder blades back and down.
2. Proud chest, with feet shoulder width.
3. Start by reaching the hips back and pushing the knees out.
4. Lower slowly and sit on the box. Keep abs braced and get rid of the momentum. 
5. Stand and squeeze butt. 

CUES
- Proud Chest
- Brace Abs
- Knees Out

Box Squat

GOAL
Sculpt those hamstrings without lower back pressure, aka isolation exercise #HamTings

DETAILS
1. Tuck your pelvis into the hip pad. 
2. Point your toes like a ballerina. The weight will just feel heavier, you're welcome. If you flex your toes, you tryna lift with your calves...don't do that. 
3. Get in a full length leg stretch then curl the weight by squeezeing from your hamstrings with a controlled negative.
4. Exhale on the curl, inhale on the negative

CUES
- Slow Negative
- Stay Focused 
- Relax the Toes
- Tempo is Life

MODIFICATIONS
One legged - say bye-bye-bye to those imbalances. Add in quarter reps, pulses, and holds for the ultimate life-altering experience.

Lying Leg Curls (last set drop set 8+8)

GOAL
Lat squeeze with thoracic rotation 

DETAILS
1. Set a cable to a low setting. 
2. Get an athletic stance, opposite foot ahead of the arm rowing. 
3. Full stretch forward then dig the elbow down towards your hip. 
4. Repeat and rotate the shoulder blades as you row. 

CUES
- Pinch Armpit
- Pull to Belly Button
- Right Triangle

Rotational Cable Row

GOAL
Refine your mid-trap and rear delts for healthier shoulders than Dr. Oz

DETAILS
1. Hinging at the hip or what have you, get your spine rigid and neutral. Chin tucked.
2. Begin by squeezing your shoulder blades down towards your hips. 
3. Contract the shoulder blades together and squeeze to full range to extend the weight. 
4. Fly away birdy. Slow and controlled.
Pro-Tip: Don't relax your chest if you have a support, think of resisting the pad or your knees and pulling everything back to tighten your erectors, scaps, and mid back up. 

CUES
- Rigid, Extended Spine
- Pinch Shoulders Back & Down
- Chest Angled Up

Bent Over Rear Delt Flys

Superset 1

GOAL
There are more modifications to this than there are girls on your phone. There's no "one way" to curl, just some key principles. Get some blood flow to your biceps #CurlsForTheGirls

DETAILS
1. Begin the rep with your dumbbell supine aka palm is facing up towards the ceiling. 
2. Fully stretched out like a kitten in the sun, begin curling one arm by contracting the bicep. 
3. Bring the dumbbell just above elbow height and return to a fully stretched position. Hand can turn in at the bottom if pressure on the elbow is uncomfortable.  

Pro-Tip: Watch that your shoulder doesn't lift the weight. If you start raising your elbows forward and away from your rib cage, that is a sign your shoulder is being a controlling bitch. Instead, isolate that bicep. 

CUES
- Elbows Close to Body
- Don't Front Raise the Weights
- Initiate from Bicep not Shoulder
- Squeeze
- Full Stretch

Dumbbell Supine Curls

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
Triceps that scream strong

DETAILS
1. Proud chest. 
2. Push hips back slightly and lean torso forward at 30 degrees. 
3. Isolate elbows by pushing them forward and squeeze from you triceps to extend.
4. Keep elbows in place and repeat. 


CUES
- Right Triangle 
- Proud Chest

V-Bars Pushdown (dropset every set. 12+F)

Superset 2

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

W2/D4 Full Body Burn 🔥

Great workout, I couldn’t get the technique right for the barbell good mornings but I’ll try again next time. I used a plate instead

Solid start, challenging in all the right ways 🤘🏼

It’s great to see a live demo of the exercises from the plan however, some of them are slightly different between the app and the PDF, so it gets a little confusing on which exercise I should be doing. For at least 2-3 exercises, I’ve had to look them up from other trainers on YouTube to see what the PDF is talking about.

Severn

W1/D1 Legs | Rack Pull

Brijhae

🥵🥵🥵 I feel the burn 🤩🤩🤩

Renee

Rough had to lighten up on weight-but overall loved it

W1/D2 Legendary Pull 🔥

finally got them 35 plates on my bench PR

Torie

Norah

W1/D3 Legendary Push | Bench

First week and can already feel how efficient this program is! Also not a routine wich i absolutely love, it stimulates the brain really well, and makes me feel gooooood!

Loved it!! Great way to kick off my Friday!

W1/D4 Full Body Demolition 🤺

It was great. I love the feeling of death walking out of the gym 💪

williams

Deb Livingston

W2/D1 Legs | Back Squat

Wow. I needed all the pulls. I substituted the cable crutches with a crunch machine since I'm recovering from a knee replacement. 3 minutes on the bag is exhausting but a great euphoria result.

W2/D2 Epic Pull Day 🥊

Enjoyed the push. Appreciate the shorter session since it's my 1st day of the week.

Loving seeing the progress from my first go round. 125 was my goal for a 1RM at body weight a couple years ago. I'd doubled it since but never tripled until this program, and I have twice now. Granted, I'm also ten pounds heavier but still proud of my progress.

W2/D3 Push | Bench 🔥

W3/D1 Legs | Deadlift

L-l-l-l-looooooved it! Back is thickenin’ up baybeeeeee!

I thought I was strong, but I had to FAFO.

Had to deload today after the heavy deadlifts this week, but feeling the motions felt amazing!

W3/D2 Epic Pull Day 💪🏼

Hitting back and chest day in the Legend in the same day is just different 💪🏼

W3/D3 Big Bench Day 🦾

4 sets of supersets back to back is a killer. Loved it.!

Swan

W3/D4 Gnarly Abs & Arms

usually not feelin leg day but today was it 🤌

W4/D1 Squat Dom Legs

Great workout.  The supersets are a pain for busy gyms.

W4/D2 Pull Volume

Loveeeed this!! That tricep x abs at the end was the perfect finisher

Steph

I agree the Leaning Cable Lateral Raises were tough.

W4/D3 Push Pump

Jessica

W4/D4 Bulletproof Full Body 🦾

Felt great! I love feeling the progress build week by week

Rach Mast

W5/D1 Leg of Steel

Make the supersets use one piece of equipment. I have to modify a lot bc the gym is busy.

W5/D2 Bulletproof Back 🔥

W5/D3 Push | Bench

Those sprints at the start caught me way off guard! I have not been running 😰

W2/D4 Full Body Burn 🔥

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