Name: Playbook - Morgan Olson - W3/D1 Big Leg Day 🔪🔥
Uploaded: 2024-01-21T02:10:11.572Z
Duration: 65 min
Description: W3/D1 Big Leg Day 🔪🔥

Erin

Anna

Brenda

Iuliia

Ingrid

The legs are shaking that ending!🥵🔥

Rebekah

As always with your workouts...butt kicked. Awesome!

Jana Davis

Those squat calf raises, are they supposed to kill us? I can almost see the soul leaving the body lol

Jade

Legs
Leg pump superset
- A1: Good Morning 3x15
- A2: Air squat 3x20 ( 30 sec)

- B2: Stiff Leg Deadlift - 4x15, 12, 10, 10 (90 sec)

- C1: Suitcase Deadlift (slow reps) - 3x15 
- C2: Squat Calf Raises 3xF (75 sec)

- D1: Jumping Lunges - 3x7
- D2: Half Burpees - 3x7 
- D3: Plank - 3x30 sec (30 sec rest)

GOAL
No, it doesn't include bae with a cup of coffee and waffles in her hand. But, do these often and they will produce the same amount of happiness #BootyAF

DETAILS
1. Get an upright, proud chest and feet in squat position. 
2.  Slightly bend your knees and push em out a little, aka external rotation to active your glute medius. Nail that setup.
3. Stiffen up your back and brace your abs. Flat back, you know what that is. 
4. PUSH THOSE HIPS BAAACK. Feel the stretch and pressure in the back of your legs. Yep, those are your hammies. Say good morning to them.
5. Hinge at the hip. Depth is dependent on your ability to maintain a flat back. 
6.  Stand and squeeze that azz. 

CUES
- Flat Back 
- Shoulder Blades Pinned
- Brace Abs
- Reach Hips Back
- Squeeze Your Butt

Good Mornings

GOAL
A good squat comes from flexible ankles/hips, a strong ass, and a developed core #FoundationalShit

DETAILS

1. Feet under your hips, toes slightly turned out according to your ankle flexibility, and reach your hands forward for balance. 
2. Begin by simultaneously reaching your hips back and bending the knees.
3. As you descend, spread the Earth with your feet aka push those knees out. 
4. When the hips go just below the knees, you can stand up. If you look like a rounded goblin, you gotta stretch mo.
5. Ascend and squeeze that ass at the top of a rep for ultimate booty building.
6. Exhale on the way up

CUES

-Chest up
- Shoulder Blades Pinned
-Knees Push Out
-Weight in Heels

Air Squat

Superset A

GOAL
Pump those quads like a basketball needing air. Note: if you have pain in your knees, do hip loading squats to a box. 

DETAILS
1. Proud chest, feet under hips. 
2. Begin descent by pushing hips back and knees forward at the same time to maintain at upright chest. 
3. Lower slowly, keeping chest up. 
4. Squeeze quads to stand. 

Pro-tip: don’t lock out knees at the top. 

CUES
- Proud Chest 
- Pump Quads 
- Toes Forward
- Weight in Middle of Foot

Bodyweight Suitcase Deadlift

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 20 steps one direction, then 20 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

Leg Pump

GOAL
Lower back, ab and hamstring dominator 

1. Grasp a bar on the floor using an overhand grip. Stand with your torso straight and a shoulder-width stance. The knees should be slightly bent. This is your starting position.
2. Keeping the knees stationary, lower the barbell to over the top of your feet by bending at the waist while keeping your back arched.
3. Continue to the bottom of your hip flexibility without ever compensating through your lumbar in an effort to extend the range of motion. Pause at the bottom and return to the starting position.
4. Repeat for the recommended amount of repetitions.

CUES
- Flat Back 
- Reach Hips Back
- Brace Abs

Stiff Leg Deadlift

GOAL 
Load the quads with just your bodyweight 

DETAILS
1. Kneel on a yoga mat.
2. Open your hips and squeeze your butt as hard as possible. 
3. Keeping the sternum elevated towards the ceiling and squeezing your butt as hard as possible, slowly lower back towards your heels.
4. Go as far as you can without breaking at your hips.
5. Squeeze the quads to rise to starting positioning. 

CUES
- Squeeze Butt Hard
- Lower Slow
- Tall Spine

Kneeling Leg Extension

GOAL
This is a weird one but your calves will thank me later

DETAILS
1. Get into a low squat - yes your mobility better be good. If it isn’t start doing a squat hold for 1-5 min every day.
2. Hold onto something so you aren’t gonna fall over.
3. Begin by pushing your heels as far down as possible.
4. Shift your weight forward towards your knees.
5. Extend your foot and flex your calves as hard as you can.
6. Slowly lower and repeat. 

CUES 
- Mind Muscle Connect to Calves
- Knees & Weight Forward

Squat Calf Raise

Superset B

GOAL
Get power and speed, honey. 

DETAILS
1. Lunge position. 
2. Explode up and land softly. 
3. Work on control.
4. Switch sides. 

CUES
- Soft Landing
- Swing Arms

Jumping Lunges

GOAL
Half the burpee, half the suck #cardiofatburner 

DETAILS GOAL
1. Bend over and reach the hands to the ground.
2. Jump the feet back into a plank position.
3. Return to a standing position with feet under your hips.
4. Jump up and clap overhead. Step in, if jumping is too challenging. 
5. Repeat until sweat turns into blood

Pro-tip: Burpees are extremely mentally challenging. You will hit mind failure before you hit muscle failure, so zone in and kill this shit. 

CUES
- Feet Replace Hands
- Quick Jumpe in
- Breathe with a Rhythm

Half Burpee

GOAL
Get that static hold for core endurance and strength #PlankMore

DETAILS
1. Feet together, butt squeezed, tuck the ribs down and flex your belly button in. 
2. Actively crunch you abs into your spine and keep the elbows below the shoulders or slightly in front. 
3. Keep it tight and focused. Think about donuts, not how bad it hurts. 

CUES
- Elbows Under Shoulders
- Feet Together
- Extend Legs

Plank

Circuit

W3/D1 Big Leg Day 🔪🔥

Whoa!  Ok Coach Momo. I see you!  That was so good.

Reiynne

Had to skip the superset at the end bc I was running out of time but damn this was a delicious burn!

Maddy

Everything hurts but glad I did this today

Joyce Ann

W1/D1 Booty Pump 🔥

Sophia

Awesome workout! I love shoulder day 💪🏼❤️

Sarah

I don’t have access to a gym with a heavy bag so just a line or two about how to adapt/ alternatives would be helpful

Miriam

W1/D2 Shoulders & Triceps 🔥

W1/D3 Back & Bis 💪🏼

This workout was a killer but it felt amazing.

Kalena

W1/D4 Peaches & Abs 🍑

That was rough, but I made sure to do every exercise, just not every set. Thanks for kicking my ass again girl!

Drea

Either my legs will thank me later or they will never forgive me… could go either way

W2/D1 Leg Shredder 🔪😍

The banded exercises get me every time 🫠😂

Marcí

W2/D2 Arm & Chest Shredder 🚀

I had to swap the sprints with interval rowing on highest resistance. I hope that’s alright.

Cassie

Dani

W2/D3 Back & Biceps Crusher 💪🏼

Felt great. Used weights for the glute bridge tho….. as it was too light and easy .

W3/D1 Big Leg Day 🔪🔥

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