Name: Playbook - Morgan Olson - W3/D1 Legs of Steel
Uploaded: 2024-01-21T02:10:11.675Z
Duration: 65 min
Description: W3/D1 Legs of Steel

Damn bitch you tryna kill us? 🤣 that got my legs SWOLLEN

Taylor

Elmaz

Was dead by the end of the first two supersets 😅

Alex

Louis

Ooffff I loved it. I'm excited about seeing and feeling the improvements ive done so far.

MARIANA

My legs will not stop shaking!! 🥵😓😪🥰

Lets see if tomorrow im as happy as today thinking this was a piece of cake 😅

Nikki

👍🏼👍🏼👍🏼👍🏼👍🏼👍🏼👍🏼

Russ

Not playing about shakey legs. Hopefully my stretch will lessen the aftermath 🫠😂

Brijhae

Jade

Came back around for this one! Works great with my home set up!

Fetch

Red McWhorter

Gbrla Prds

Sophia

Salsa

I swear you try to murder us on leg day 😱

Kallie 

Four

When will the walking get easier?!?!?!?!?!?

Those calf raises were something else….

Emalee Tunney

Noodle legs. Delicious buttered noodle legs. LOVED today. This wore my legs out in the best way.

August

Not ready to feel this in the morning 🥺😭

Cat 🤙🏾

I was so dead I forgot to finish this in the app yesterday. Next day, I’m feeling muscles in my buns I didn’t know I had n they have me waking funny 🥴

Lena

Brittany

Gonna need help standing back up from the toilet 💅🏻

Talena

Soph

Ashley

Nicole

Diana

Much more intense than it seems. My legs were still sore from last week so more burn baby!

JT Tilton

You’re killin’ me, smalls! (In a good way)

Casey Reed

Selma

It didn’t look like it would be to bad.  But Argh! I don’t know  if I can make it up my stairs

Jocy Denton

Christi

Death by incline walk after leg day!! Hating leg days a little less because I know I’m making progress in this program!

Missy

My legs are still sore from last week. So this should even them out right?… right?!

Payton

Lashea Charleville

Cortnie

It was great workout wish there was a substitute for the landmine.

Colleen

Shania

This one was hard.. i know I’m gonna be sore tomorrow

Candice

Marisa

Well I’ll be crawling tomorrow 😂 I knew after the first set of the warm up this was def the Quad Shaker!! Feels great still!

Chelsea

Increase weight on the lunges  each set if you can. Wear lifting straps to prevent grip going out.

If 4 sets on the quad cryer and warm it up supersets are too much, cut to 3 sets.

Tough workout! This one got me sore for a few days.

If leg curl isn’t nearby, do KB stiff leg deadlifts for 4 sets of 20 reps.

GOAL
Sculpt those hamstrings without lower back pressure, aka isolation exercise #HamTings

DETAILS
1. Tuck your pelvis into the hip pad. 
2. Point your toes like a ballerina. The weight will just feel heavier, you're welcome. If you flex your toes, you tryna lift with your calves...don't do that. 
3. Get in a full length leg stretch then curl the weight by squeezeing from your hamstrings with a controlled negative.
4. Exhale on the curl, inhale on the negative

CUES
- Slow Negative
- Stay Focused 
- Relax the Toes
- Tempo is Life

MODIFICATIONS
One legged - say bye-bye-bye to those imbalances. Add in quarter reps, pulses, and holds for the ultimate life-altering experience.

Lying Leg Curls

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

Warm it up

GOAL
Pre-exhaust those legs before heavy squats and/or build the ‘tear drop’ look without too many tears of pain #JkItHurts

DETAILS
1. Begin in a seated position on the leg extension machine. Knees are just off the edge of the seat.
2. Weight pad is resting above ankles.
3. Use the quadriceps to extend your legs fully as you exhale. 
4. Inhale on the negative and go down slowly if you a real savage. 
5. Pulse reps can be added. 

CUES
- Squeeze from Quads
- Slow Negative
- Hold Hips Down

Leg Extensions

GOAL
Leg and ab killer 
 1. Hold a dumbbell at chest height, 1-2' away from your body.
1. Stand tall, shoulders relaxed and contract your abdominals.
2. To down, bend your knees and let your hips follow, maintaining even pressure throughout your foot.
3. Maintain a tall posture the entire time.
4. To stand, think about pressing the floor away.

CUES
- Flat Back 
- Reach Hips Back
- Brace Abs 
- Proud Chest

Goblet Squat

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
Carve those v-lines in babyyy

DETAILS
1. Standing tall, hold the end of a barbell in both hands at chest height, and keep your arms straight.
2. Brace your core as you slowly move your arms to the left or right, toward your hips.

CUES
- Crunch Abs into Spine
- Proud Chest
- Move from Core

Landmine Windshield Wipers

Stability + Core

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

DETAILS
1. Sit 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

Seated Calf Raise

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

Treadmill incline walk

W3/D1 Legs of Steel

Doing this challenge again!✌🏻💪🏻

Katherine

Thank youuuuuu soooo much for this next challenge Coach! 
Needed this!💪🏻💪🏻💪🏻💪🏻😁😁😁

Tina McCoy

Diesel Season!! CHALLENGE starts July 11th!

Delimar

Jonatan

Emily

W1/D1 Diesel Legs 🎊

Chauncia Anderson

claudia

Nice arm pump, abs on fire 🔥 if you use max weight during crunches. Reverse crunches challenge yourself do do more than or the same amount of reps, you'll be surprise what you can accomplish with a end goal in mind 🥵😆👍

Brandon

W1/D2 Chest and Shoulders 🤌🏼

Walking tall in the gym with pumped arms & lats

That was good!🔥 I love back day!☺️💪🏻

W1/D3 V-taper Back Day

Lol just being the biggest drama noodle with this one omg just let me rest, mo. ☠️

Deb Livingston

Arms and abs on 🔥🔥🔥 late night pump with it

Chloe

W1/D4 Diesel Arm Situation 💥

Everything about this workout is 🔥🔥🔥💪🏻

April

W1/D5 Diesel Mode

Quinn

Forgot how it felt to be nauseated during leg day 😵‍💫

W2/D1 Sweaty Leg Day

This was awesome!! I realized all this time ive been doing cable crunches wrong so it was more challenging

W2/D2 Chiseled Chest 🔨

Not quite sure if o got the rowing stuff right. Feels kinda wonky. Advice?

Yolanda S

These workouts balance well with the HIW challenge!

Jessica

W2/D3 Sick Back Pump

Melody

W2/D4 Swole Arms

Did a full body workout from the fighter feed instead! 🔥

Today I hiked for HOURS for the first time in a while. I enjoyed it so much!!!

Hike = perfect way to end wk 2‼️‼️‼️‼️‼️😤💪🏾✅💰

Kysha

W2/D5 Fat Burning Hike 🔥🥾

Loved it! 
Has to modify some moves due to gym availability, still had a blast!!!

Katie

W3/D2 Push Day

Still going strong! 2 more days left this wk, let’s go! 💪🏾😤💰

W3/D3 Back Workout ❤️‍🔥

Incline starting to feel better on the lower back, finishing with ease now

W3/D4 Vascular Arms + 6-Pack

Shaaliyah

Loved the workout but had  to improvise a lot singe a lot  of the Equipment was‘nt available at my gym

W3/D1 Legs of Steel

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