Name: Playbook - Morgan Olson - W2/D4 Push it Real Good🎸
Uploaded: 2024-01-21T02:10:11.539Z
Duration: 60 min
Description: W2/D4 Push it Real Good🎸

One week off from being sick. I missed the burn 🔥

Rachel Flores

Omg I took a long rest and this was brutal. The upside: now I can do 50 jump ropes without pausing and the downside: I am not going to be able to lift my arms tomorrow 🤭

MARIANA

Sam Figiel

Faith

Salsa

Then leaning lateral raises tho 😮‍💨

Jaden Latiwa

Shawna Black

I love how I can see the progress I’m making and how I just feel stronger.

Taylor

Ashley

I had to do a different warmup, 20 minutes on the treadmill at 3.5 and incline 8. It was a killer. Tbh I love how I feel when I'm done

It was the perfect way to end the week, so sore but I focused on doing the moves properly

Vanessa

Great pump! Shoulders are feeling great Added some additional abs and reps throughout.

August

Great workout, but was expecting more of a shoulder/chest burn? Makes me wonder should have I upped the weights? But then I remember I was still going to failure so I dunno 🤔

Alex

Love should supersets, the pump is what I live for

Izzy

Kallie 

Loved the boulder shoulder cable work today 💪🏽🔥

Stephanie

Nicole

You know it's going to be rough when there's two sections labeled "finisher"

Abby

Yoooo! It burns🥹😉😂🤘🏻🤘🏻🤘🏻

Louis

A day behind this week. But this workout was soooo good.

Aleeya

stefani

Nikki

Annamaria

Four

Kelly Backes

That last section of the work out... I am dead.

Gbrla Prds

Week 2 and I can already feel strength improving for some exercises! It's really exciting 😁

Allie

Sadie

Was so excited for this today! NEVER DISAPPOINTS 🔥🔥🔥

j1minixi23!

Robi

Dude, the worm push ups at the end…Interestingly, this workout really showed me how each side of my upper body has different strengths and weaknesses. Def need to work at evening those out. 10/10 workout

Gabriel

Euan Baker

Chantelle

Mads

Nice shoulder pump! Why worm pushups instead of regular pushups?

Luca

Shania

Lots of cables and stuff today. Make sure you go slow and really feel your muscles contract. Get that protein in your body and drink lots of water!

GOAL
Increase coordination, flush lymph, strengthen your fast twitch muscle fibers, and increase speed #SoAthletic

DETAILS
1. Feet together.
2. Grab rope with wrists slightly in front of hips.
3. Thumbs face away from the body, shoulders are relaxed, and chin is neutral.
4. Hop low and quickly on your toes will whipping the rope with your wrists. 
5. Let the rope rotate around your body and jump as the wrists slap down.

Pro-Tip: The more relaxed you are, the longer you can keep your natural rhythm.
Pro-Tip II: Drop the rope. Jump low and fast and slap your hands on the front of your thighs. Double tap them to practice double unders. This simulates the timing and coronation needed to jump rope. After warming up with this, carry the same rhythm but just add the rope. 

CUES
- Hips In Place
- Posture is Upright AF
-Ribs Tucked

Jump Rope

GOAL
Get those movement mechanics warmed up by sitting those hips baaaack #GoodForm

DETAILS
1. Set rope to lowest height. 
2. Walk forward about 3 steps.
3. Wide stance for balance. 
4. Keep rope close to groin. 
5. Send hips back with knees slightly bent. 
6. Back is flat thru entire movement with chin tucked. 
7. Stand + squeeze your glutes. 
8. Lean slightly forward to maintain balance. 

CUES 
- Hips Back 
- Flat Back
- Knees Bent 
- Squeeze

Rope Hip Hinge

GOAL
Power + speed 

DETAILS
1. Stand a few inches in front of the box
2. Slightly bend knees and push out slightly. 
3. Swing arms behind you. 
4. Throw arms up to propel the jump. 
5. Extend hips and knees to accelerate out the bottom. 
6. Land softly on box. 
7. Aim to throw all your momentum up and forward, not down on the box. 
8. Step down, alternating sides. 

CUES
- Throw Arms Up
- Soft Landing
- Exhale

Box jumps

GOAL
Wake up with rotation + power #CNS

1. Set cable to lowest height. 
2. Get in a staggered stance (ex left foot fwd, right arm row)
3. Bend knees to feel grounded. 
4. Rotate opposite arm forward and back while rowing back. 
5. Think of pulling as hard and quick as you can. 
6. Rotate through the upper back. 

CUES
- Staggered Feet
- Rotate
- Exhale
- Power 
- Tuck Chin

Lawnmower Row

CNS Warmup 1

GOAL 
Upper chest pump & stretch 

DETAILS
1. Place an incline bench underneath the smith machine. 
2. Grab the smith machine about thumb distance away where the rough meets the smooth.
3. Externally rotate, squeeze the lats as you lower.
4. Constantly keep tension by squeezing your shoulder blades back and lower the bar middle of chest.
5. Squeeze chest to press up.
6. Exhale on the way up.

CUES
- Right Triangle 
- Proud Chest
- Externally Rotate

Incline Smith Machine Bench

GOAL
Shoulder stability + builder 

DETAILS 
1. Sit, shoulders back, proud chest. 
2. Elbows slightly in front of body, squeeze shoulder blades.
3. Press up. 
4. SLOW the way down. Control and make a 90 degree angle. 
5. Press again. 

Pro-tip: keep forearms vertical. 

CUES
- Proud Chest
- Look Up
- Slow + Controlled

Dumbbell Shoulder Press

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

Feel the Burn

GOAL
Lateral shoulders with better angle 

DETAILS
1. Set up a low cable with handle. 
2. Pick 5-10lbs, lean and grab the pole. 
3. Depress shoulder blades and relax. 
4. Squeeze shoulder to lift handle to shoulder height.
5. Lower slowly. 
6. Repeat. 

CUES
- Proud Chest
- Retract & Depress Shoulder Blades

Leaning Cable Lateral Raise

GOAL
Front shoulders with maximum tension 

DETAILS
1. Set up a low cable with handle. 
2. Pick 5-10lbs. 
3. Depress shoulder blades and relax. 
4. Squeeze shoulder to lift handle to shoulder height.
5. Lower slowly. 
6. Repeat. 

CUES
- Proud Chest
- Retract & Depress Shoulder Blades

Cable Front Raise

GOAL
Get some shape to your upper body and improve your shoulder function 

DETAILS
1. Knees are slightly bent, hand grip can vary but usually right inside the shoulder is optimal. 
2. With the weight at your hips, begin pulling by leading with your elbows. Get the elbows up towards your ears and the weight will follow.
3. Keep the weight close to your body. 
4. As you pull, you can shrug up to target the traps as well. 
Pro-Tip: I prefer not wrapping my thumb around the bar aka less internal rotation.

CUES
- Shrug Up 
- Squeeze Up
- Knees Slightly Bent
- Chest Up

Dumbbell Upright Row

Shoulder Finisher

GOAL
Get the volume of push ups without strict form while taxing the abs and shoulders

1. Lay stomach down on the floor. 
2. Position hands in push up position.
3. Retract shoulder blades and externally rotate.
4. Press up into a plank position by pressing the upper body up first, then following with the lower body.
5. Finish in a perfect plank position by squeezing your butt, feet together and crunching the abs.
6. Slowly lower to the starting position. 
7. Repeat as needed. It’s a bit of a ‘worm’ movement.
 CUES
- Proud Chest
- Right Triangle 
- Exhale on the Press

Worm Push Ups

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

Finisher

W2/D4 Push it Real Good🎸

Branching out with your programs. On the recovery from an ACL surgery last May. Was in tip top shape with your Fighter program prior to injury.  Put on 30 pounds while down. I’m an avid cyclist. Never been over 130-135. Sitting at a nice 163 now, trimming inches. Feels good. The number doesn’t matter anymore. Seeing progress. Any tips are appreciated.

Carrington Vercher

I’m so excited to get started! Right program, right time. I need this!

Tobias

PHOTOSHOOT FRESH 2.0 CHALLENGE STARTS 1/9

April

Patricia Sessa

Charlie Oak

Challenge Debrief

Tessa

Switched from the fighter feed to start this today and 🥵🥵🥵 is all I can say. Exactly the switch up I needed. This full body hits DIFFERENT

Charly Barnett

Trap bar deadlift may be my favorite 🥵🙌

Sarah

W1/D1 Full Body Fresh 💪🏼

W1/D2 Back Attack 🧨

McKenzie

Deb Livingston

W1/D3 Thicc Leg Day 🦵🏼

Those lateral raises get me burning every. damn. time. 🥵

Marina

W1/D4 Hulk Push Day 😝

Hoyt

Big oof. This one was killer on the arms💪🏼

W1/D5 Mental Toughness Friday 1

Kate

W2/D1 Funky Fresh😎

W2/D2 Pull Power⛓️

Angela

W2/D3 New Butt Stuff 🍑

W2/D5 Mental Toughness Friday 2

Redoing the photoshoot fresh series- I missed this!

Crystal

I loved it. I'm still lifting the same weight as last week, but upped the reps a little bit, it was challenging! Though in a different way

W3/D1 Full Body Effect 😊

I woke up late and seriously considered not coming to the gym. I made it and I have upped the weight I can lift :D

W3/D2 Superhero Pull Day🐲

Anna

W3/D3 Legs For Days

This one should’ve been called “trembling triceps” 💀 💪

W3/D4 🌸Pushin' Daisies💀

Krista

Added to end of week 3 masc challenge 🥵

W3/D5 Mental Toughness Fridays 3

W4/D1 Mass Effect 👽

W4/D2 Pullin' Tail🦊

Efjan

Loved this one, especially the staggered DL's.

W4/D3 Legendary Derriere

W4/D4 imPRESSive

W4/D5 Mental Toughness Friday 4

The amount of cave person sounds i made was more than appropriate 😜

W5/D1 Full Flex

It was a killer one.
I think that's what I've said about each day for the past two weeks.

Am I enjoying the gym? Am I starting to look forward to gym time?

THANK YOU MOMO

W5/D2 Twitchy Lats 🎮

W5/D3 Squats and the City🍸

The push-ups at the end tho…. 🔥🔥💪

W5/D4 Pecs For Life

Love getting the heart rate up from the get-go

Love this programming and the new features on the app 🎊

Aoife

W5/D5 Mental Toughness Friday 5

Christi

W6/D1 Final Fresh Full Body

I really never thought I would like back day. I'm so much stronger now than I was 8 weeks ago (because I took breaks😅)

What in the BACK what that 🥵🥵 #swole

W6/D2 🦕Jurassic Back🦖

W6/D3 Last Leg Day

Well I needed this. 

I really has to modify most of the moves because the gym is packed. Anyway this was amazing!!

Megan Rose

W6/D4 Pushin' Depletes

That was more like an insanity challenge 🤪

I don’t think I would have been able to do the ab wheel out at the start of the challenge. Feel great! Thank you

W2/D4 Push it Real Good🎸

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