Name: Playbook - Morgan Olson - W3/D1 Legs | Deadlift
Uploaded: 2025-01-30T02:15:56.888Z
Duration: 70 min
Description: W3/D1 Legs | Deadlift

Mandy

Mads

Louis

Using weight built in jump rope and again substituting heavy bag for 5 lbs dumbbells. Oouf 🥵

naïka

Naima

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🔥🥹

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.

Yesenia

Jelly legs today! Strong Monday 💪🏼🦵🏼

Mariana García

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

BigBodyBenz

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

It’s great to see a live demo of the exercises from the plan however, some of them are slightly different between the app and the PDF, so it gets a little confusing on which exercise I should be doing. For at least 2-3 exercises, I’ve had to look them up from other trainers on YouTube to see what the PDF is talking about.

Severn

been doing fighter & fighter feed for a little over a year…excited to run through the legend!

First day and I feel. Let’s goooooooo 💪

williams

W1/D1 Legs | Rack Pull

Mindy

Norah

It would be cool to see alternative exercises to the movements with cable machines 😌

W1/D2 Legendary Pull 🔥

finally got them 35 plates on my bench PR

Torie

W1/D3 Legendary Push | Bench

Loved it!! Great way to kick off my Friday!

Pull ups of any variation are not my jam 🤢 This was a good one though. I couldn’t give it 💯 since I’m recovering from the flu. 75% is all I had in the tank.

W1/D4 Full Body Demolition 🤺

It was great. I love the feeling of death walking out of the gym 💪

Shellz

Deb Livingston

W2/D1 Legs | Back Squat

Wow. I needed all the pulls. I substituted the cable crutches with a crunch machine since I'm recovering from a knee replacement. 3 minutes on the bag is exhausting but a great euphoria result.

Lily

W2/D2 Epic Pull Day 🥊

Enjoyed the push. Appreciate the shorter session since it's my 1st day of the week.

Loving seeing the progress from my first go round. 125 was my goal for a 1RM at body weight a couple years ago. I'd doubled it since but never tripled until this program, and I have twice now. Granted, I'm also ten pounds heavier but still proud of my progress.

Casie

W2/D3 Push | Bench 🔥

never thought I’d love weighted planks #momdidittome

The last superset was a wowser. Loved it!

Much needed after an emotional and stressful week last week!

Alison

W2/D4 Full Body Burn 🔥

L-l-l-l-looooooved it! Back is thickenin’ up baybeeeeee!

I thought I was strong, but I had to FAFO.

Had to deload today after the heavy deadlifts this week, but feeling the motions felt amazing!

W3/D2 Epic Pull Day 💪🏼

Hitting back and chest day in the Legend in the same day is just different 💪🏼

W3/D3 Big Bench Day 🦾

4 sets of supersets back to back is a killer. Loved it.!

Swan

W3/D4 Gnarly Abs & Arms

The Legend program I have bought in hard copy does not match the Legend program in app. How come and what to follow?

JeanneR

W4/D1 Squat Dom Legs

Great workout.  The supersets are a pain for busy gyms.

Tory

W4/D2 Pull Volume

Loveeeed this!! That tricep x abs at the end was the perfect finisher

Steph

I agree the Leaning Cable Lateral Raises were tough.

W4/D3 Push Pump

Jessica

Elmaz

W4/D4 Bulletproof Full Body 🦾

Felt great! I love feeling the progress build week by week

Rach Mast

W5/D1 Leg of Steel

Make the supersets use one piece of equipment. I have to modify a lot bc the gym is busy.

W5/D2 Bulletproof Back 🔥

W5/D3 Push | Bench

Those sprints at the start caught me way off guard! I have not been running 😰

Great way to finish The legend!🔥💪🏻

W3/D1 Legs | Deadlift

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