Name: Playbook - Morgan Olson - W3/D1 Legs | Deadlift
Uploaded: 2023-06-09T21:05:10.835Z
Duration: 70 min
Description: W3/D1 Legs | Deadlift

Nora

What’s some alternatives for sissy squats,  and some of your PF doesn’t have some equipment.  I know I need to hit a real gym but it’s the closest and open 24hrs for hectic work schedule.

Monique

Ayla

This one always fools me. I look at it, and I’m like “that’s it?”  And then I get my ass kicked 😂

Nicole

That was a good workout even though I felt a little off. I feel a little bit better🔥🥹

Louis

Oye my favorite leg day by farrrrrrr 🦵

Felt so good to beat the shit outta that bag 🥊

How was the jump rope hardest thing? 🤯😤😅

Jess

Upped the Deadlift PR!! Seeing progress weekly is awesome.

Mads

Yesenia

Jelly legs today! Strong Monday 💪🏼🦵🏼

Mariana García

Pushed myself today! Great way to start the wk! 💪🏾🔥

Kysha

Leg day with the legend never fails to disappoint and kill my legs 👊🏼

Maddie

"This doesn't look so bad," I thought to myself as I looked at the workout. 
I was so wrong. So so wrong. I didn't look at number of reps. Why does Momo want my quads to give out in the gym? Why does she want me to puke after leg day? 
10/10 leg day. Won't be able to walk down the stairs to do laundry for at least 3 days, which I guess is the win of the day....

Kate

Wide stance leg press holy yeowch. Amazing 🫣

Kacy

Heather

Indigo

Sara Hanrahan

Cat 🤙🏾

Not a you thing but in my gym the 45* things are on a different floor so the split was weird

Hannah

I keep having to modify because I’m doing this at home but it’s working well so far. I’ll try the dumbbell program next.

Amanda

Conventional deadlift  3 x 5 

Wide stance Leg press   3 x 20 
45 degree Back extensions w/bent knee at top  3 x 15 sec, 30 sec hold on last rep 

Weighted Sissy squats into BW  5 x 10 + 8 
Standing calf raise  5 x 10 

Jump rope  5 minutes 
Heavy bag  3 x 3 minutes

GOAL
Bulletproof back, abs and glutes 

DETAILS
1. Approach the bar so that it is centered over your feet. Your feet should be about hip-width apart. Bend at the hip to grip the bar at shoulder-width allowing your shoulder blades to protract. Typically, you would use an alternating grip.
2. With your feet and your grip set, take a big breath and then lower your hips and flex the knees until your shins contact the bar. Look forward with your head. Keep your chest up and your back arched, and begin driving through the heels to move the weight upward.
3. After the bar passes the knees aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar.
4.  Lower the bar by bending at the hips and guiding it to the floor.

CUES
- Paint Thighs with Bar
- Squeeze Armpits 
- Flat Back

Conventional Deadlift

GOAL
Strengthen your leg drive with minimal spinal fading 

DETAILS
1. Feet position - Put them up high to stretch and work those hamstrings/glutes, or put them lower and closer together to smash those quads. 
2. Begin by pinning your shoulder blades into the pad, getting a proud chest, and setting your feet.
3. Un-rack the weight and lower slowly.
4. Keep the knees driving out slightly. Don't look like Bambi just coming out of the womb.
5. At the bottom, only go low enough where your lower back is still against the back pad.
6. Drive from heels to extend legs and don't lock out the knees fully at the top. We ain't tryna blow a knee.

CUES
- Back Pinned Against the Pad
- Knees Track Out
- Push from Heels

Leg Press (wide stance)

GOAL
Lower back health which is key to life, lifting, good sex, and getting old #ExtensionsForLifeExtension

DETAILS
1. Hinge at the hip and give everyone that million dollar view they don't deserve. 
2. Hang all the way down and initiate the movement by squeezing your glutes.
3. Squeeze your butt and hamstring and raise to be in line with your legs.
4. Hold for a second at the top and slowly lower all the way down. Repeat. 

Pro-Tip: If you walk into the gym and your back hurts, hang off the end of this and wiggle that spine #SideToSide. Hang at the bottom and warm up by just extending a few inches up then coming back down to a relaxed position. Do a set of 30 and feel those lower lumbar say "hayyyy gurrrrl." 

CUES
- Squeeze Yo Ass
- Hinge At the Hip
- Tuck Your Ribs

Back Extensions (30s hold on last rep

Superset 1

GOAL
Quad incineration. Do weighted then drop set to bodyweight 

DETAILS
1. Standing upright, with feet at shoulder width and toes flexed up.
2. Hold a plate in front of you, slowly lower by pushing your hips back. 
3. Keep your chest as upright as possible, hold for a second.
4. Squeeze your quads to stand.
5. Stay slightly leaned back and squeeze quads and butt at top.

CUES - Proud Chest
- Exhale as You Stand

Weighted Sissy Squats  (10 + 8 at bw)

GOAL
Anti-cankle life - I got thick ankles so I need to do extra. 

DETAILS
1. Stand tall with appropriate weight.
2. Hang heels on edge of platform. 
3. Begin by fully stretching the heel down.
4. Pause. Squeeze calves up to raise on tippy toes. 
5. Slowly lower to full stretch. Repeat. 
6. Do pulse reps to hit failure. 

CUES
- Full Stretch
- Exhale on Up

Standing Calf Raise

Superset 2

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

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 Legs | Deadlift

Absolutely loved it! It’s exactly what I needed to add to my rugby S&C routine. Great movements for athletes playing contact-heavy sports. Thank you!

Brijhae

W1/D1 Legs | Rack Pull

Kimberly

It’s hard to jot down super set info bc of the way the app is set up

Sofia

W1/D2 Legendary Pull 🔥

So challenging! Loved the pause for the bench press 💪🏼

I did the push today but there was some pull movements? Guess I’m just curious as to why

timeforGAINS

W1/D3 Legendary Push | Bench

I will feel that tomorrow. Arms are DONE.

Talena

1st week of 3er round of the legend 💪🥵🔥

W1/D4 Full Body Demolition 🤺

Struggle to get to the gym, struggle to get through. Made it. That’s something.

W2/D1 Legs | Back Squat

Could barely lift my boxing gloves at the end after all those curls!!

W2/D2 Epic Pull Day 🥊

Struggled to get to the gym. DST is my nemesis. Got it done. With a new 3RM.

Courtney Schrade

W2/D3 Push | Bench 🔥

Had to stop mid workout to help a family member with a task. Finished up at home as I could. Some days are like that. :)

Korra

Definitely getting stronger! 45 pounds weighted planks woof woof 🥵🔥

W2/D4 Full Body Burn 🔥

Makala

W3/D2 Epic Pull Day 💪🏼

Hit a big PR today! Let’s go! These work outs keep my ass sore everyday!

W3/D3 Big Bench Day 🦾

🥵🥵🥵🥵🥵woof woof !!!!! Arg!!!💪💪💪💪💪

W3/D4 Gnarly Abs & Arms

Katie

That air dyne 🥵 legs are shaking 🫨 🔥

Was a killer on a hot day with the AC not working 💯 but I killed it and feel awesome! Legs 🦵 be growing!!

W4/D1 Squat Dom Legs

Short and effective. I wound up adding straight arm pull downs, cable crossovers, and close grip pull downs. And now I’m dead.

August

W4/D2 Pull Volume

Noddy

Felt good after taking a week off. Still feeling strong 💪

W4/D3 Push Pump

Those side planks woof woof … freaking love those💪😅🔥

Those side lying push ups are something else lol

W4/D4 Bulletproof Full Body 🦾

Damn that was good! 🔥🔥💪🏻💪🏻

Killer glutes/hammies workout. I’ll be crying tomorrow, don’t worry 😉

W5/D1 Leg of Steel

The pats are on fire, had to change up a few exercises due to machine availability, but it felt great!

W3/D1 Legs | Deadlift

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