Name: Playbook - Morgan Olson - W3/D1 Chest, Back & Abs
Uploaded: 2024-01-21T02:10:11.617Z
Duration: 50 min
Description: W3/D1 Chest, Back & Abs

Deanna

Nellie

It’s been a while since I felt like throwing up after a work out. Great workout

Ellie

Avery

Christina

Haeley

My arms were so shaky. I didn't do as well on my burpees and planks as I would like. Maybe I'll try those again later

Jessica

🙏🏽 thank you. Great way to start the day. Feeling energized. For anyone seeing this, you’ve got this! You’re doing amazing. Congrats to yourself for showing up 💪🏽 you are strong.

Angelo

Burpees really kicked my butt today! I’m happy I was able to finish strong!

Kristina

I’m 🥵 but I gave it 💯❤️‍🔥

Natasha

Awesome!  Got the hang of the ankle bitters. Thanks! Bless.

Rianne

Susan

Salsa

Good but can you put where I should take a potential rest in the sets that are supposed to be no rest .. I’m working up my fitness to be able to do the ab routines non stop but I’m not there yet

Jodie

That last part almost killed me but I did it! Feeling good 😅 thanks for everything you do!

Molly

I finally feel all the way healed up, making menus for myself with your guidelines & ready for this round two. Thank you for being here through it all and not nagging me to keep it up but be encouraging or a silent follower. You're the best.

Maddie

It was rad, I can’t do 20 reps of inclined closed grip push ups cause I have gout on my big toes so I did 20 on my knees on the floor ( any recommendations for substitute helps ). Thanks for the workout was rad!

Bianca

Brook

Miranda

emily

This one really got my abs!! Loving these workouts!

Mars

This obe was a little bit to hard to complete for me. I was dead halfway in some of the workouts 😂

Linda Madeleine

Amazing. So hard. But I’m noticing I can do the moves better, my posture is better. It feels good

This is the most intense workout program I’ve done in a long time! Thank you! Once I’m done, I’m gonna try the DB Fighter 😈

Ryann Reus

Abii

Vanessa

Amber

Sarah

Always 5 stars! I know it is Wednesday but I am starting my 4 days now because I have been busy! I hat the Burpees and love the plank

Avery Elijah

Rachael

Jasmin

Tamara

AMAZING HOME GRIND ! Killed my friend but you know the babes is still standing 💪🏽

amber bryant

Kicked my ass! 5 sets of burpees at the end was killer?! Dude, I almost flew to Hawaii to kick your ass for that, but I was too tired and there’s a pandemic, and you definitely kick my ass! 😅💪🏽😬💀

Steph G

Emily

My abs are done after this, it feels awesome.

Victoria

Pocket

Week 3 baby!! We’re repeating some of week 1. Try to focus on slow tempo, quality movement and muscle activation.

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

GOAL
Wider back for that strong look

DETAILS
1. Resistance band set on a high anchor. 
2. Take a knee. 
3. Lower chest but retract shoulder blades as you pull. 
4. Retract and depress shoulder blades. 
5. Squeeze from elbows. 

P. S. Ignore the lower back fat. We all got it lol. 

CUES 
- Proud Chest 
- Right Triangle

Resistance Band Overhead Pulldown

GOAL
Wider back for that strong look

DETAILS
1. Resistance band set on a high anchor. 
2. Take a knee. 
3. Lower chest but retract shoulder blades as you pull. Squeeze one down at a time. 
4. Retract and depress shoulder blades. 
5. Squeeze from elbows. 

P. S. Ignore the lower back fat. We all got it lol. 

CUES 
- Proud Chest 
- Right Triangle

Alternating Resistance Band Pulldown

Triple set.

GOAL 
Amazing, just amazing. Great way to overload the triceps, chest and shoulders while getting a lot of volume 

DETAILS 
1. Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height. 
2. Place your hands next to one another on the bar.
3. Position your feet back from the bar with arms and body straight. 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 - Right Triangle 
- Squeeze from Triceps 
- Strong Plank Position

Incline Close Grip Push Ups

GOAL
Obliques and upper back. Use a can or soup if you don’t have weights. 

DETAILS
1. Perfect side plank aka squeeze glutes. 
2. Grab a 2-5lb dumbbell and rear delt fly it back to parallel. 
3. 10 reps each side. 

CUES
- Shoulder Blade Retraction & Depression

Side Plank Rear Delt Flys

Superset

Non-stop. Ultimate blood flow to abs for that 6-pack abs.

GOAL
6-pack body weight edition, just make sure to crunch your abs and not sit up with your neck #ProTips

DETAILS
1. Lay on your back with your knees bent.
2. Begin my crunching your abs into your spine with your wrists dragging up your quads.
3. Crunch up to raise your wrists up to the knees.
4. Move slow and work from the abs not momentum.

Wrist to Knees

GOAL
Lower ab shredder - lift with the abs, not the hips 

DETAILS
1. Lay with your legs straight up, point your toes like a ballerina and glue your lower back to the floor.
2. Keeping your arms straight by your sides, or under your hips, slowly lower your legs to the floor until your lower back begins to arch. 
3. Mind muscle connect to your abs and crunch your abs to return to the starting position.

CUES
- Hollow Rock 
- Crunch Abs into Spine

Lying Leg Lifts

GOAL
Get those V-line obliques by looking like a weirdo #WorthIt

DETAILS
1. Lay on your back. 
2. Bend your knees and place heels far enough where you have a good range of motion on the movement.
3. Crunch your abs into your spine and slightly elevate the shoulders off the ground.
4. Straighten out your arms and begin by touching your ankle with one arm. 
5. Move slow and intentionally aim to contract the obliques. 
6. Repeat on the other side.

Ankle Biters

GOAL
V-lines baby 
 DETAILS
1. On your butt, bend your legs at the knees.
2. Get a proud upright chest. 
3. Twist your torso and punch through with the fist.
4. Hold the contraction for a second and move back to the starting position while breathing out. Repeat on the other sides.

CUES - Proud Chest
- Squeeze Abs
- Exhale on the Punch

Torso Twist

MoMo[Muscle] Ab Burner

GOAL
Accumulate a high amount of work load through pressing, hip flexion and jumping #HeavyBreathing 

DETAILS
1. Bend over and reach the hands to the ground.
2. Jump the feet back into a plank position.
3. Lower the whole body to lay on the floor.
4. Press up off the floor and jump your feet under your hands (optional: scale by stepping one leg under your shoulders at a time.)
5. Return to a standing position with feet under your hips.
6. Jump up and clap overhead.
7. 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
- Chest to Ground
- Feet Replace Hands
- Breathe with a Rhythm

Burpees

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

Ab Incinerator

W3/D1 Chest, Back & Abs

Naïka Champaïgne

Candace

Grace

W1/D1 Chest, Back & Abs

Karen

W1/D2 Butt Stuff

Worm pushups are killer 🙇‍♀️❤‍🔥

i died at the worm pushups my lil arms were like a worm and spaghetti by this time

I had to modify for equipment and wrist and lower back needs but pretty happy to could get through it.

Camille

W1/D3 Chest, Back & Abs

Kait

Jessie

W1/D4 Legs 🦵🏼

Hard but I feel pretty proud that I did it!

Karolína

W2/D1 Chest, Back & Abs

First real work out after top surgery and it feels good to move this way again 😌

W3/D1 Chest, Back & Abs

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