Name: Playbook - Morgan Olson - W3/D1 Full Body Effect 😊
Uploaded: 2025-01-06T17:23:29.100Z
Duration: 60 min
Description: W3/D1 Full Body Effect 😊

Kathy

Back in the fight after a back injury. Let’s fucking go! 👊🏻

Kylie

Hans Copeland

Kris

Swan

marisa

Did this workout after Week 2, Day 5 and went to hit that rest button at the end 💀 no rest. Got through it and feeling good.

Chelsea

Squid Wan

Feeling it in the shoulders right now!😅

Rebekah

Great!!! Different from Photoshoot GYM. Thanks

Court

I absolutely love these full body routines. New favorites I’ll be sprinkling into The Fighter after the challenge.

Dani

Good sweat, made a few modifications because my knee felt pretty weak, so I went for more pump!

Naima

almost didn’t get it in today but we got ittt

naomi

Those worm push ups kicked my a$$. That last set of sets was S.O.A.R on repeat!! Final moved up my front raises though!!!

AC Michel

Perfect way to start off Week 3!! 💪🏼🔥🔥

Natasha

Holy shit. Killed myself but finished 💪

Sarah

Mari

Setting the tone for my day!! Has me feeling like a million bucks!! 🤑💪🏼

Marcí

Those deficit split lunges were super humbling today! 😆

Corbin

Worm push-ups are where it’s at 💪🏻

Michelle

A little harder for me fighting a cold but pushed through!!

Brenda

Sim Byrne

Great workout! Those worm push-ups were smokin' my arms!!

Mandy

YAY YOU! You're back for 3, making you an ultimate badass. Today, we're going to chat about avoiding a "moral license" and the "what the hell affect". 
A moral license would be if you stopped now. "I did two really good weeks of Photoshoot Fresh. I can take this week off and start again next week." You basically talk yourself into quitting. 
The "what the hell affect" is when sure, you skipped the gym today, and you had a cookie... what the hell, enjoy the full case of beer, the full box of cookies and you really don't waaaant to finish Photoshoot Fresh. 
Listen, I'm all about eating the cookies. What I'm saying is don't quit now. You can have a bad day. You can even skip a workout.... but that's only ONE workout. It doesn't make you a failure. Just pick up and start from where you left off the next day. 
And that, folx, is my TED talk.

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
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

Bodyweight Good Mornings

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
Cardio life, aim for a soft landing. Swap for 1 regular squats with 5 high knees jumping is too much impact per rep. 

DETAILS
1. In squat position, squat with driving the knees out. 
2. Accelerate out of the bottom right of the squat and jump. 
3. Extend knees fully. Squeeze your butt. 
4. Land softly. 
5. Repeat. 

CUES
- Tall Jump
- Soft Landing
- Exhale on Jump

Jumping Squats

CNS Warm Up 1 (Home)

GOAL
Pump those legs with a compound move these are a great way to hate your life and burn your legs to ashes.

DETAILS
1. Feet under hips
2. Show that chest off with your chest up and ribs tucked
3. Knees slightly out with weight by your side
4. Squat with weight in heels. Feels like a mix between a deadlift and squat
5. Lower until mid-shin, then stand. 

Pro tip: Don't stand up fully at the top so you keep constant tension on your quad.

CUES
- Up, Down
- Breathe
- Knees Push Slightly Out
- Weight on Heels
- Flat Back

Dumbbell Suitcase Deadlift

GOAL
Tricep incinerator and front delt crusher 

DETAILS
1. Start sitting upright on a bench. Dumbbell on each knee with a 90 degree elbow.
2. Use your knee to hike the weights up to your chest height as you lay back on the bench. 
3. Immediately press out of the first rep, that may be the trickiest part.
4. Elbows are close to yourbody and you got that right triangle in yo elbow. 
5. Control the weight as it descends. Lower elbows to parallel or just below for happy shoulders and strength building.
6. As you're pressing up, squeeze the tricep.  
7. Wrist is directly over elbow. And wrist is neutral. 

CUES
- Heels Grounded
- Elbows Just to Parallel
- Shoulder Blades Back and Down
- Wrists Neutral
- Proud Chest

Close Grip Dumbbell Bench

Tops and Bottoms

GOAL
A lunge but like even harder. Aim to keep your hips even and overload the legs

DETAILS
1. Start with one knee on the floor, and the front foot on a weight plate or low box.
2. Starting with your hips and knees bent at 90 degrees.
3. Press the floor away and stand straight up, keeping your feet in place.
4. Hold a dumbbell at your sides, keeping your arms straight the entire time.

CUES
- Chest Over Knee
- Brace Abs
- Mind-Muscle Connect

Dumbbell Deficit Split Lunge

GOAL
Lower back, ab and hamstring dominator 

DETAILS
1. Stand with your feet shoulder width apart.
2. Holding two dumbbells by your sides, bend at the hips, keeping your knees soft and feet planted on the floor.
3. With arms straight, reach toward the space between your feet as far as you feel comfortable without rounding through your lower back or losing the feeling of having your feet planted into the floor.
4. To stand, press the floor away.

CUES
- Flat Back 
- Reach Hips Back
- Brace Abs

Dumbbell Stiff Leg Deadlifts

Bend and Snap☠️

GOAL
Isolate the front deltoid and build those babies to have density to create a rounded, sculpted look 

DETAILS

1. Start with the dumbbells at the hip and raise to eye level. 
2. Keep shoulder blades retracted with a proud chest. 
3. Slow and controlled. Really think about flexing the shoulder and not overpowering with the pec or trap. #Contract

CUES
- Proud Chest
- Don't Shrug Up
- Breathe
- Grunt

Dumbbell Front Raises

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
You got back problems? Hip problems? Knee problems? Well I got 99 problems and unilateral movements will solve 98 of them. Only you can fix the problem of not wearing all black. 

DETAILS
1. Start standing in your deadlift set up you religiously memorized. It's pretty much exactly like a deadlift, except one leg is flying in the air like a ballet dancer. 
2. With the weight in front of you, begin by reaching one leg back into the air as you hinge at your hip. 
3. #DJKhaled's major key is to not rotate the hips up, rather keep the hips level. Think there's a glass of water on your lower back, you best not spill it.
4. Keep the knee pushing out, even though I know you're biting your lip just trying not to fall over. 
5. Same principles as the deadlift, keep weight close, chin tucked, hinge at the hip with a flat back. 

CUES
- Flat Back
- Push Hips Back
- Keep Hips Facing Straight Forward
- Balance Bitch
- Weight Close to You

Bodyweight Single Leg RDL

Fresh FUUUUn

W3/D1 Full Body Effect 😊

Alex

Thank you! The video was great! I love your dogs! 😎🐶🐶

Renee

Jacynthia

W1/D1 Challenge Debrief

Banoo

Starting over for a trip thos fall. Great first day!!

Jessica

First day back after an injury that kept me out for two weeks!

Rachel

W1/D1 Full Body Fresh 💪🏼

Tracey

W1/D1 PHOTOSHOOT FRESH 2.0 CHALLENGE STARTS 1/9

Evie Johnny Ruddy

victor

W1/D2 Back Attack 🧨

This one was deceptively brutal but great.

Kalena

Mercedes

W1/D3 Thicc Leg Day 🦵🏼

Chase

Lilli

W1/D4 Hulk Push Day 😝

Babylove

Erin

W1/D5 Mental Toughness Friday 1

W2/D1 Funky Fresh😎

Killer pump from start to finish. Back's feeling jacked, biceps are juicy, and the abs?! Shredded between today and yesterday. New fav workout for sure

Alaina

W2/D2 Pull Power⛓️

That hollow rock and sliding lunges got me good 🥵

I AM DEAD!! Excellent legs workout to end the work week!! 🦵🔥

Legs are shaking. Hell yeah! Thank you Momo!

W2/D3 New Butt Stuff 🍑

My shoulders definitely felt the burn for this one 🥵

W2/D4 Push it Real Good🎸

W2/D5 Mental Toughness Friday 2

I'm really loving these workout here lately!!

Sandra

W3/D2 Superhero Pull Day🐲

Leg day usually feels like cardio day for me, but this was a whole other thing. It was just so incredibly sucky. Y’all should do it ⭐️⭐️⭐️⭐️⭐️

Helena

Second time around and still rude 🦾🔥🔥

W3/D3 Legs For Days

W3/D4 🌸Pushin' Daisies💀

You weren’t kidding when you said mental toughness. Daaaaaammn, Momo 😅

Abbie

W3/D5 Mental Toughness Fridays 3

Great all over today! Love the shoulder work!

Amazing 👏 Loved all the shoulder work in this

W4/D1 Mass Effect 👽

I really enjoyed the back/bicep combination!! Turkish get ups are so awkward for me, but I did them!! ❤️🔥💪

W4/D2 Pullin' Tail🦊

Those Bulgarian splits into hinges… rude.

Great workout 👍

Was pleasantly surprised that I liked that version of the Bulgarian split squats more than the normal one

That Bulgarian squat to hinge is ridiculous!

W4/D3 Legendary Derriere

Killer chest pump 🔥 those bent arm raises are so effective too

W4/D4 imPRESSive

W4/D5 Mental Toughness Friday 4

Commenting for all the FINISHERS out there with me.

Great to be back and finish what I started and had to stop for nose surgery ✌🏽

W5/D1 Full Flex

Andrea Ashworth

The perfect workout! Hit all the areas that I wanted extra work done this week! SWEET!!!

W5/D2 Twitchy Lats 🎮

I don’t think I can feel my legs 🔥😩🤦🏼‍♀️

W5/D3 Squats and the City🍸

Abs are on fire!🔥🥵 Such a good workout

W5/D4 Pecs For Life

Burpees were a reminder that I’m not 19 anymore 🤣🤣.

W5/D5 Mental Toughness Friday 5

W6/D1 Final Fresh Full Body

This one clicked in all the right ways for me 10/10

W6/D2 🦕Jurassic Back🦖

W6/D3 Last Leg Day

Atto

W6/D4 Pushin' Depletes

This program nearly killed me (in the best way possible). The Mentality Fridays I thought would be a breeze, boy was I wrong! Definitely gonna come back to this one!

Ashley

Slowly worked my way through this program, I am so much more confident in my ability to kick ass in a workout 💪 Can’t wait for the next program

W3/D1 Full Body Effect 😊

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