Name: Playbook - Morgan Olson - W2/D5 Mental Toughness Friday 2
Uploaded: 2023-01-23T22:13:41.495Z
Duration: 40 min
Description: W2/D5 Mental Toughness Friday 2

I am sooo full of energy after this. Thank you!

Katherine

Good, needs another movement. Or an alternate to the 10 calorie row if you don’t have something to track a 10 calorie burn.

Ashley

Ashton

Holy f@#$ing 5hi! I'm seeing some kind of stars 🤩

Salsa

Sub 22’. Next time I’ll shoot for sun 21’

Noabeth

Shawna Black

Elise

That was rough, but got through it!! 💪🏼

Metz

Muge

Four

Guess all those legs days / supersets got my base cardio in a better shape than I thought 👀 survived and might even add a bit of pench press for the sake of a good gender euphoria mini pump 🙈

Alex

Swapped this for a 45 min hockey game. 🔥🏒

Stephanie

Aliya

Catch up day. Gettin it in on a Sunday! Love it! Nice heat 🔥

Brutal after the booty day yesterday but got it done!

Mercedez

Opted for a hike day with the doggos! Weather was perfect!

Nicole

Kallie 

Nikki

Yo! That was tough!💪🏻🔥🔥🔥but I survived🔥

Louis

This one was so much fun?! It was so intimidating but I had an easier time than I thought and actually did the 8 rounds straight through

Vanessa

Really demanding…
Did someone else forget near the end if they have to swing or row next?😅

Lisa

I enjoyed that. Totally my style of training💪

Robi

In good Puerto Rican “esto apretó” 🥵

Gabs

Loved this 🔥 usually hate cardio but I felt good and strong after

Cat 🤙🏾

The row battery went dead on the 3rd round so I had to guesstimate 10 cals for the rest of the circuit and I think I did extra work but feeling great 😈
Did in 20:31

Dada

It was not as bad as I was expecting! I’m sooo sweaty 🥵

Kadyn

One handed kettle swings sucks. I have a hairline fracture on my left wrist so unable to use it.

Gabby

Well. That was a bi$@H. Started out with 15lbs and thought I should have had 20lbs but kept the 15s….glad I did 🥵

Deni

😰 whew I’m beat! Great quick workout.

Kate

I completely understand why it's called Mental Toughness Day. It's tedious for sure!After seeing the workout, I was not looking forward to it, but got it done!!

it’s giving ✨vascular✨ 

tbh I love a good mental tough day, having a coach again is one of the best feelings

Marina

This took a lot of pushing myself , my body, and it’s limits. Feeling a sense of achievement once again.

Shania

Michelle

Not bad and terrible all at the same time.

Amber Lawrence

Mads

Wow!! Killer quick workout! Really had to concentrate to keep good form on the kettle bells the last few rounds.

Danielle

I don’t think I’ve sweat so much before. When’s the next one?!

Spencer

Did hiking today! There were sooo many stairs! But good way to end my Friday!!

Chantelle

Woof. Woof. WOOF. Did it. Did I love it? No. Do I feel amazing accomplishing it? Yes.

August

Conditioning Day or Hike Day

Don’t hate me…but you can do this workout. It sucks, but it’s all in your head. Let’s put in that work, and rest after. Quality reps, try to go as heavy as you can on the kettlebell. Breathe.

35 min time cap.

GOAL
Build invaluable power, conditioning and hip strength 

1. Hip-width stance, begin with kettlebell in hands. 
2. Begin by pushing the hips back and start the upward swing by aggressively squeezeing your butt.
3. Stabilize the line of swing and aim for shoulder height.
4. Keep the arms slightly relaxed and let bell swing down, keeping the weight as close to your groin as possible.
5. Hinge the chest forward and repeat movement. 
6. Hips descend back and down, but above the knees

CUES
- Flat Back
- Brace Abs 
- Proud Chest

Kettlebell Swing

GOAL
Cardio with retraction and leg drive. Welp, meet the Erg. 

DETAILS
1. Adjust the footpads to your foot size and adjust the damper depending on distance/desired resistance. The higher the number, the higher the resistance, thus the more meters rowed in a stroke.
2. Starting position, aka the catch has arms straight, upper body is leaning forward with shoulders in front of hips, shins are vertical and heels are raised as needed.
3. The drive - start by pressing with your legs. Once your shoulder pass your hips, arm row can finally be added.
4. The finish - Once knees are extended, upper body is leaning back slightly, and then you pull with your arms. 
5. Shoulders remain low and relaxed.
6. Extend your arms fully BEFORE leaning forward at the hips and breaking at the knees.
Pro-Tip: Timing is everything. Don't pull with the arms early on the drive. 

CUES
- Drive with Legs
- Back Neutral
- Extend Legs
- Pull to Belly Button
- Release Arms

Row Ergometer

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

Cardio Stuff

W2/D5 Mental Toughness Friday 2

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

Charlie Oak

Caroline

Challenge Debrief

Nice full body workout! 
Great way to start the day.

Betina

Sherie

W1/D1 Full Body Fresh 💪🏼

Great workout! I could actually feel the burn!

Ashley Bowers

W1/D2 Back Attack 🧨

Maite

W1/D3 Thicc Leg Day 🦵🏼

Two of the exercises were the same? What’s the difference between the two lateral arm raises?

Amanda

Tupac + Wildfang + Hulk Smash Day = I feel hawt!!!!

W1/D4 Hulk Push Day 😝

Angela

Doing this challenge again. Week 1 (pt 2) down 💪🏼

Lindsay

W1/D5 Mental Toughness Friday 1

Still feeling strong. Those 5x5 deadlifts and benches getting easier and easier!

Krist

W2/D1 Funky Fresh😎

Fantastic, love the design of these workouts!

Patrick Gilmore

W2/D2 Pull Power⛓️

Marci

W2/D3 New Butt Stuff 🍑

Sam Figiel

Faith

W2/D4 Push it Real Good🎸

W3/D1 Full Body Effect 😊

Sweating my life away after that one 🥵

W3/D2 Superhero Pull Day🐲

W3/D3 Legs For Days

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

W3/D4 🌸Pushin' Daisies💀

That last round was dead, ready to stop at 6 rounds but pushed through.

Shannon

Burned 580 cal and an avg HRT rate of 150.Let’s fucking go!

Rayvonne

W3/D5 Mental Toughness Fridays 3

Shoulder burn!! Feeling stronger and hungry!!

W4/D1 Mass Effect 👽

Luca

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

Great work out. Still frustrated trying to find a good alternative to match a ski erg machine. Even at 2 gyms I go to don’t have them. Unless I pay to go to a specialty gym or a CrossFit one. Either way, love the combination of movements. Struggled a little in the medicine ball and work.

That last set was rough. Harder than mental fitness Friday last week.

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

Mariana

W5/D2 Twitchy Lats 🎮

Christi

Allie

W5/D3 Squats and the City🍸

I began this challenge dreading shoulders day and now... now I crave for it

W5/D4 Pecs For Life

Love this programming and the new features on the app 🎊

Aoife

Thanks for helping me deal with my anger in a manner that doesn't involve murder 🤪

W5/D5 Mental Toughness Friday 5

I finally completed a full set of 8 mil presses!!! I could only do 3 at the beginning, and that's with the push from the legs!

Abby

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

That was some good pushin!!!🔥🔥💪🏻💪🏻

W6/D4 Pushin' Depletes

Finally done, a few days late but I’m proud to finish at all!!🖤

That’s a wrap!🔥🔥💪🏻✌🏻✌🏻

W2/D5 Mental Toughness Friday 2

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