Name: Playbook - Morgan Olson - W3/D1 Big Back Day 🔥
Uploaded: 2024-01-21T02:10:11.630Z
Duration: 65 min
Description: W3/D1 Big Back Day 🔥

Felt so good!!! The boxing at the end was great! Haven't done that in a long while!!!

Mandy

Porsche

Naomi

Sarah

Kysha

Natasha

Dani

Big shoulder workout! 🔥💪🏻💪🏻💪🏻

Louis

“Back” for more tmrws…I had to lol😂💯🔥💪🏾

Skylar

Rebekah

I'm dying but at least I'll have a nice back

Quinn

Guess who found a gluten free donut joint on the weekend? This guy! You do the crime you do the time tho right 👊🏻👍🏻💪🏻

Kylie

DWU 
1: Arm Swings 3x20
2: RB Pull Aparts 3x15
3: inclinge wide push ups 3x15

Workout 

A1) DB Single Arm Lat row Heavy 4x15, 10, 10 +f
75 sec rest
B1)  Seal Row - 4x15, 15, 12, 12 
B2)  DB Pull Over 4x15, 15, 12, 12 - 1 min rest 

C1) Palm up rear delt Flys 4x15
C2) RB Straight Arm pull down 4x20, 15, 15, f - 30 sec rest

D1) Heavy Bag Combos - 3x3 min

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 
Boulder upper back and scapular health

DETAILS
1. Stand tall.
2. Grab the ends of resistance bands with your thumbs pointing away from each other.
3. Begin by slowly pinching between your shoulder blades and depressing your shoulders. 
4. Keep thumbs out and avoid shrugging.
 CUES
- Depress & Retract Shoulder Blades 
- Thumbs Out
- Slow

Resistance Band Pull Aparts

GOAL 
Target your upper chest and upper back for ultimate confident posture and proud chest 

1. Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height.
2. Place your hands on the bar, with your hands wider than shoulder width.
3. Position your feet back from the bar with arms and body straight. Your arms should be perpendicular to the body. This will be your starting position.
4. Keeping your body straight, lower your chest to the bar by bending the arms.
5. Return to the starting position by extending the elbows, pressing yourself back up.

CUES 
- Proud Chest 
- Externally Rotate Shoulders 
- Squeeze Between Shoulder Blades

Incline Wide Push Up

Warm up

GOAL
The holy grail of rowing. It focuses on scapula retraction and spinal extension #BangForYourBuck

DETAILS

1. With the and hand resting on a bench, let the dumbbell fall directly below that boulder shoulder of yours. 
2. Stiffen/extend your spine. Rounding of the spine inhibits proper shoulder blade retraction/depression.
3. Square up your shoulders.
4. Initiate the first inch of the movement by squeezing/depressing your armpit. Think of "crunching" your armpit to your hip. 
4. Pull elbow to hip, think like you're starting a lawnmower like the little badass you are.
4.When pulling, keep the right triangle bend in your elbow. 

Pro-Tip: Dumbbell moves in an arc or "C" shape from below shoulder to front of hip.

CUES
- Initiate with Scapula 
- Chest is Squared Up
- Flat Back

Dumbbell Single Arm Lat Row *Heavy*

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
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

Superset 1

GOAL
Get that bulletproof rear deltoid and shoulder health 

DETAILS
1. Hinge over with a rigid spine. 
2. With dumbbells in each hand, turn your palm facing up towards the ceiling. 
3. Begin movement by squeezing by from your shoulder. 
4. At the top of the movement squeeze your rear deltoid, retract your shoulders and get a proud chest. 
5. Slow negative and repeat.

CUES
- Flat Back
- Shoulder Blade Retraction & Depression 
- Squeeze Back
- Proud Chest

Palm Up Rear Delt Flys

GOAL
Wider back for a tighter waist and strong look

DETAILS 
1. You will start by grabbing band and using a wider than shoulder-width pronated (palms down) grip. Step backwards two feet or so.
2. Bend your torso forward at the waist by around 30-degrees with your arms fully extended in front of you and a slight bend at the elbows. If your arms are not fully extended then you need to step a bit more backwards until they are. Once your arms are fully extended and your torso is slightly bent at the waist, tighten the lats and then you are ready to begin.
3. While keeping the arms straight, pull the bar down by contracting the lats until your hands are next to the side of the thighs. Breathe out as you perform this step.
4. While keeping the arms straight, go back to the starting position while breathing in.

CUES
- Proud Chest
- Squeeze Armpits

Resistance Band Straight Arm Pushdown

Superset 2

1. Wrap hands and wear 14-16 oz gloves.
2. Work through combos depending on experience level.
3. Do 10 repeats of a 1.
4. Then 10 of a 2.
5. Then 10 of a 1-2.
6. Then 10 of a 1-1-2.
7. Repeating and progressing as your experience increases.
8. Use your footwork and head movement to simulate dodging punches.
9. Work on hip connection to bag, neutral wrist, speed, and power.

The Fighter Cheat Sheet: 
* 1 (Jab)
* 2 (Right Cross)
* 1-2 (Jab-Right cross) 
* 1-1-2 (Jab-Jab-Cross) 
* 1-2-3 (Jab-Cross-Left hook) 
* 1-2-3-2 (Jab-Cross-Hook-Cross) 
* 1-2-5-2 (Jab-Cross-Left uppercut-Cross) 
* 1-6-3-2 (Jab-Right uppercut-Left hook-Right hand) 
* 2-3-2 (Right cross-Left hook-Right cross)

Heavy Bag Combos 🥊

W3/D1 Big Back Day 🔥

Rarielle

Swan

W1/D1 Massive Back Day

Christine

Jules

Angelana

W1/D2 Posterior Chain Gains 🦵🏼

Elise

That was an amazing workout! Each chest/shoulder workout I do, I get stronger and stronger! Thanks, Morgan!!

Sandra

W1/D3 Pumped Chest Day 🔥

W1/D4 Arms + Abs Chiseler 🦾

Alyssa

Burpees are just ruuudeeee😜🦾🔥🔥🔥🔥

W1/D5 Full Body Demolition

The last exercise has the wrong instructions

Careen

OMG! That superset 3 was amazing!! My back was on fire!!

W2/D1 Massive Back Pump 💪🏼

W2/D2 Leg Cuts 🔥

W2/D3 Chest + Shoulder Striation Maker 🔥

Late nights early mornings! Let’s Go!!! 🔥💪🏾

W2/D4 Arms + Abs *Beach Muscles* 🏖

ok.. starting to understand the TGUs. fun workout!

W2/D5 Full body

W3/D2 Leg Shredder

good one! definitely getting stronger from these workouts. 💪🏽 🙏🏼

W3/D3 Chest Poppin Pump 🔥

That felt like a full body day🥵 pump was sooooo good!

Had to condense this workout a little. Only had 25 minutes to get my workout in! Got it done!!!

W3/D1 Big Back Day 🔥

Community

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