Name: Playbook - Morgan Olson - W3/D1 Legs of Steel Home Edition
Uploaded: 2024-01-21T02:10:11.621Z
Duration: 65 min
Description: W3/D1 Legs of Steel Home Edition

Helena

Patricia Sessa

Natasha

Sarah

Katie

Every time I wanted to cry I said: "If you want a hot 🔥 rockin' bod you gotta work for it. You CAN 🥫 FUCKN DO THIS!!! and kept going
Tip: Smiling helps a lot lot cause you actually feel the energy ⚡ coming in and increases conviction in your words. 
Love you Morgan, you're a F rock star 🤘!!!!!!!!!!

Rocío

Yesenia

Killerrr. I get confused about the reps are total for walking lunges. I did 26 each side or is it 26 total for both legs?

Naomi

Rachael

Susan

Beck

Michelle

Alex Purcell

Jessy shipman

Leg days always hit me hard, but this was tough 🥵🔥

Bahareh

Maria

Yeaaaaa, Ima feel that tomorrow 🦵 🔥

Andrea

Riley

The dumbbell walking lunges were killer!🥵

Rebekah

Jamie

Tania

Legs were shaking towards the end 🤙🏻

Haeley

Addison

Kylie

Ahhhhhhh my legs… I can’t feel my legs!!!! Haha

Kareen

I think I might have just passed away. 😅😅
Definitely looking forward to seeing the results of sticking to great workouts like these

Trish

Alli

I finished this while at work. 🥵 Luckily we have a small gym at my work!

Cynthia

Kate

Jennifer

Wow!!! I'm actually starting to enjoy these Monday workouts!!!

AC Michel

Chelsea

Nice burn! I was sweating more than I thought I would

Julia

Dani

Oh what a leg workout. Thank you. Now I have an excuse not to mow the lawn today.

Kristina

Lunges got me feeling like a baby deer, Monday Leg Day is my nemesis!

Mads

Karina

How am I supposed to walk up the stairs to shower?! I guess I’m stuck in this room all day. Can’t walk anywhere now!! Lol

Amy McKinney

Oh hell that's was a great workout!! May have tweaked my quad a little on this one!

Mandy

Shannon

Increase weight on the lunges each set if you can.

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

Banded Air Squat

GOAL
Stop that quad loading lunge and sit back into the hips for glute work and team no knee pain

DETAILS
1. Stance is wide like a squat. 
2. Initiate the movement by taking a step back. Reach your hips back and lower your chest over your knee. Contacting the back leg through only the ball of the foot, descend until your knee nearly touches the ground. 
3. Lower slow, load the hip and then to stand drive from the front leg, not back. 
4. Do desired reps on one side, then switch. 
 CUES
- Hip Loading
- Chest Over Knee
- Sit Hips Backs

Step Back Lunge

Warm it up

GOAL
Leg pump with wide steps (not longer but wide like a squat)

DETAILS
1. Stand tall shoulders back with dumbbells in hand. 
2. Step one leg forward kinda out width wise. 
3. Lower down slowly keeping chest up and sending hip back slightly. 
4. Lower to where back knees almost touches. 
5. Shin of front leg remains relatively vertical. 
6. Push off front leg to stand with feet together. 
7. Repeat. Reps are total. 

CUES
- Tall Chest 
- Step Wide
- Slow + Controlled

Walking Lunges with DB

Swap glute bridges for jumping squats if feeling unsafe. 

Double reps for glute bridges.

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
The benefits remain endless. Lockout strength, mass on booty, dimple reducer, and awkward eye contact opportunities

DETAILS
1. Lying on your back, put a dumbbell on your hips, and place your hands evenly on either side of the DB.
2. Feet shoulder width.
3. Bend at the knees, and plant your feet into the floor.
4. Press into the floor with your feet to raise your hips, and squeeze your glutes at the to initiate the movement.
5. Exhale gently to engage your abs, putting less pressure on your lower back.

CUES
- Initiate with Squeeze of Booty
- Drive from Heels
- Knees Over Ankles

Dumbbell Glute Bridge

Quad Shaker

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

Single Leg RDL

GOAL
Abs…washboard. Pretty much the works

DETAILS
1. Keep your hands underneath your shoulders, locking the knees and squeezing your glutes.
2. Keep your lower back flat by pulling your belly button into your spine and squeezing your abs.
 CUES
- Crunch Abs into Spine
- Squeeze Azz

High Plank

Stability + Core

GOAL
Low impact fat burner 

DETAILS
1. Set treadmill to a 8-12 incline and a 2.5-3.5 mph. 
2. Begin by walking with a talk chest. 
3. Don’t hold onto the handles. 

CUES
- Exhale 
- Watch Some YouTube

Or go enjoy a walk outside

Treadmill incline walk/Outside Walk

W3/D1 Legs of Steel Home Edition

Rach

Great preview! So hype for this next set!

Johnnie

Gonna be doing a mix of gym and home due to work so THANK YOUUU for providing both options Coach! 
U rock!

Tina McCoy

Diesel Season!! CHALLENGE starts July 11th!

Ellie

First day back ! Can feel everything in my legs .

Royalty

W1/D1 Diesel Legs Home Edition

Having weak shoulders this work out was definitely a challenge but amazing!

Working on form when it comes to chest ! But so far so good

Amanda

W1/D2 Chest and Shoulders Home Edition

Could only do the DB workouts I didn’t have a band ! But going to do cardio later after work .

Jade

W1/D3 V-taper Back Day Home Edition

Best pump I’ve had in a long time! 💪🏽

Vibing today ! Great arm workout 👍🏽

W1/D4 Diesel Arm Situation 💥 Home Edition

Took this day as a rest day but back to legs tmmrw!

Steph

W1/D5 Diesel Mode Home Edition

Didn’t have much strength to do lunge jumps but I did four sets of the reg lunges!

Adriana

First work out from you and my first home work out from transitioning out of a gym. Did. Not. Disappoint. 👏🏻

Lauren

W2/D1 Sweaty Leg Day Home Edition

hard but sweet feeling when you done 💪🏼🔥

W2/D2 Chiseled Chest 🔨 Home Edition

W2/D3 Sick Back Pump Home Edition

Cari

W2/D4 Swole Arms Home Edition

Marcí

Did a full body workout instead and it was great!

W2/D5 Fat Burning Hike 🔥🥾 Home Edition

Some days it’s more about mental strength 🧠☠️

W3/D2 Push Day Home Edition

Nice workout on this cold 🥶 morning. Now my body/ muscles are warm.

Betina

I keep going to the mirror to check when I'll look like that lol 💪🏼 #GripitnRipit

W3/D3 Back Workout ❤️‍🔥 Home Edition

W3/D4 Vascular Arms + 6-Pack Home Edition

W3/D5 Full Body Sweat 💧 Home Edition

W4/D1 Legs with Deplete Today 💪🏼 Home Edition

New favorite shoulder / chest workout for sure 🔥

W4/D2 Chest and Shoulder Builder 💥 Home Edition

i feel great after this workout and i love this! 🙏🏼

This one felt fantastic! I was a bit scared of the volume but my muscles just felt like showing up today. Great feeling

W4/D3 Back Builder Burner 🔥 Home Edition

That was wild! My arms are going to be sore 🥵

Sandra

W4/D4 Arms + 6-Pack Builder Home Edition

Went for a early morning hike at Elysian! Felt great!

W4/D5 Fat Burning Hike Home Edition

Efjan

Chest and shoulders were dead doing those 20 reps

W5/D1 Full Body Deplete Home Edition

Naima

W5/D2 Full Body 🔥 Home Edition

I did this back to back with day 5. I’m spent 🥵

W5/D3 Fat Burning Hike Home Edition

Hell ya! I made it! I thought this one was going to put tough me. Nope. Every rep done!

W5/D4 Full Body Burner Home Edition

Finished strong with a 7mile hike in Moab 💪🏼

heather

Great challenge! Here’s hoping you make another one this Jan! ❤️❤️

Omg I feel so accomplished! Thank you for this challenge!! ❤️💪🏼❤️

W3/D1 Legs of Steel Home Edition

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