Name: Playbook - Morgan Olson - W3/D2 Chest and Shoulder Pump 🦾
Uploaded: 2024-01-21T02:10:11.658Z
Duration: 50 min
Description: W3/D2 Chest and Shoulder Pump 🦾

4x30 bench dips at the end? bye im a goner

No words. Just busy breathing and sweating ✌🏼🥵

Jensen

Faith

Brittany

Great workout and perfect reminder that I need to keep working out 😆. Burner for sure!!

Marisa

Doubled up and did two shoulder/chest workouts today to catch up and finish on time. Holy cow! This was a burner after the other one! I doubt I’ll be able to lift my arms the rest of the day! Thank you!!

Nicole Lee

That totally kicked my arse today. Fuck me that was hard. Took me longer than it should have but fought through & got there. 
👊🏻🥵💙👌🏻

Kylie

jeanette

love hitting muscle failure on those tricep dips 🥵 my push-ups still need work, but we’re getting there! 💪

Chabriely

Live this!!! Chest is becoming a fav to work. I feel so strong afterwards. ❤

Amy Yeary

All those last raises were killer! Fun one.

Cecily

Love it. Can’t get enough of your workouts.

Michelle

Felt strong throughout and got my heart rate up. Thanks, Morgan!

Talena

That was great got me sweating and panting at the end, not sure I'll be able to lift anything later tonight...that's ok feeling great!!

Mercedes

Sarah

Mandy

Ilona

MsMary

Those worm push ups are getting so much easier! My shoulders have built so much muscle over just 3 weeks, it’s crazy

Jess

Shania

My favorite day. Feeling the pump, thanks!

My arms are throbbing! Great arms and shoulder workout. It was fun pushing through the pain and past my limits!💪

Rebekah

The lateral raises are always my nemesis. But I’m able to do more each time, which means I’m getting stronger.  The bench dips hurt my wrists a lot so I could only do half time.

Addison

That was fantastic. Went a little light on the weights and felt such a good burn!

Casey Reed

That final 'Aim to failure on each rep'... You know how to challenge us 🥵💪⚡

Efjan

Those Arnold press things and front raises were 😓

Jude (he/him)

Good arm workout 
The 4th round is always a killer

Kareen

Mads

Sofia

Rachel

Abri

It's pointing 82°F where I live so my body is actually on fire rn.

Jade

Absolutely loved todays workout, I put biceps as my favourite workout when starting the challenge but it’s actually shoulders I think, I always feel so pumped afterwards!

Kellie Webb

GOAL
My favorite warm up exercise for shoulder joint space and stretching the chest

DETAILS
1. Stand.
2. Swing the arms using momentum.
3. Stretch the chest as the arms open up.
4. Position thumbs back towards each other for external rotation and better stretching.

CUES
- Thumbs Out
- Swing 
- Get Groovy with It

Arm Swings

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
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

Good Mornings

GOAL
Work that ankle stability & cardio even if it feels lame 

DETAILS
1. Start standing. 
2. Jumping both feet out and land on your toes. 
3. Simultaneously open the arms above your head. 
4. Return to original position.
5. Repeat.

CUES
- Soft Landing 
- Quick Feet 
- Exhale

Jumping Jacks

Warm up

Aim for 5 slow, perfect reps on the push ups. Do on a high incline if needed or worm push ups

GOAL
You're only as good as your weakest arm. Unilateral pressing to develop strong pecs, shoulders, and triceps 

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 45 degrees angle your body 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 chest.  
7. Wrist is directly over elbow. And wrist is neutral. 

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

Dumbbell Bench Press

GOAL 
Target your upper chest and upper back for ultimate confident posture and proud chest 

1. Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height.
2. Place your hands on the bar, with your hands wider than shoulder width.
3. Position your feet back from the bar with arms and body straight. Your arms should be perpendicular to the body. This will be your starting position.
4. Keeping your body straight, lower your chest to the bar by bending the arms.
5. Return to the starting position by extending the elbows, pressing yourself back up.

CUES 
- Proud Chest 
- Externally Rotate Shoulders 
- Squeeze Between Shoulder Blades

Incline Wide Push Up

Superset

GOAL
Dumbbell press with rotation 

1. With back on bench, get a proud chest and lock in the dumbbells with elbows at 45 degrees from your body.
2. With an underhand position, begin to press the dumbbells overhead while rotating your shoulders internally. 
3. After a second pause at the top, begin to lower the dumbbells to the original position by rotating the palms of your hands towards you. 
4. Lower slow, pause and press to repeat. 

CUES
- Proud Chest
- Strong Press 
- Slow Negative

Incline Bench Arnold Press

GOAL
Burn em brah. This is the optimal exercise for building rounder shoulders to trick people into thinking you have a tinier waist #TrickorTreat

DETAILS
1. Grip can vary. Neutral grip for basic life or internally rotate with the dumbbell slightly in front of your hip to target that rotator cuff (lighter weight).
2. Start at the hip and raise up to the shoulders. The dumbbells should be a few inches in front of your body to move in your scapular plane.
3. Elbows are slightly bent and you're initiating the movement with your shoulders.

Pro-Tip: We're going for blood flow on this. No need to get real heavy, just go lighter and check that ego.

CUES
- Retract Shoulder Blades

- Elevated Sternum 

- Reach Away 

- Tuck Your Ribs

Seated Dumbbell Lateral Raises

GOAL 
Build a defined, started upper chest and shoulder to look stronger, more defined with confident posture 

DETAILS
1. Lock in dumbbells overhead on an incline bench. 
2. Be sure to keep full control of the dumbbells at all times. Then breathe out and push the dumbbells up with your chest.
3. Lock your arms at the top, hold for a second, and then start slowly lowering the weight. Tip Ideally, lowering the weights should take about twice as long as raising them.
4. Repeat the movement for the prescribed amount of repetitions.
5. When you are done, place the dumbbells back on your thighs and then on the floor. This is the safest manner to release the dumbbells.

CUES
- Proud Chest 
- Squeeze from Chest

Incline Dumbbell Bench Press

GOAL
Burn em brah. This is the optimal exercise for building rounder shoulders to trick people into thinking you have a tinier waist #TrickorTreat

DETAILS
1. Grip can vary. Neutral grip for basic life or internally rotate with the dumbbell slightly in front of your hip to target that rotator cuff (lighter weight).
2. Start at the hip and raise up to the shoulders. The dumbbells should be a few inches in front of your body to move in your scapular plane.
3. Elbows are slightly bent and you're initiating the movement with your shoulders.

Pro-Tip: We're going for blood flow on this. No need to get real heavy, just go lighter and check that ego. 

CUES
- Retract Shoulder Blades
- Elevated Sternum 
- Reach Away 
- Tuck Your Ribs

Dumbbell Lateral Raises

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
Train your fast twitch muscles, tax your cardio and improve ankle stability

DETAILS
1. Stand tall and grab a medicine ball, pillow, or low object to tap you toes to.
2. Coordinate the feet to your arms.
3. Tap left toe to object and bring right arm at a right triangle up. 
4. Repeat on opposite side and try to speed it up.
 Pro-Tip: It may take a while to get the rhythm down, but be patient. Go at your own pace. 

Also: try to keep elbows bent at 90 degrees so you swing from your shoulders, not just your arms.

CUES
- Right Triangle 
- Quick Feet 
- Chest Up

Toe Taps

Load the triceps and work shoulder blade protraction with minimal equipment 

1. With a bench or couch behind you, have hands at shoulder width, with finger tips away from your body.
2. The legs will be extended forward on top of the other bench. 
3. Slowly lower your body into the right triangle with shoulder blades retracted. 
4. Using your triceps to bring your torso up again. 
5. Create space between your shoulders and ears at the top of the movement. 
6. Repeat. 

CUES
- Right Triangle 
- Squeeze Triceps
- Proud Chest

Bench Dips

Finisher

W3/D2 Chest and Shoulder Pump 🦾

It's informative, providing an overall view of the programme

I know it is not Jan. 3rd, but today, Aug. 1st is mine & I am so excited to start this program.  It has literally been 1yr since my breast cancer diagnosis and I fought that battle & won...THANK GOD! Now it is time to train & get back in shape! I believe MoMo's program is the best for me!

Shon

I am ready to make a change in my life.. I am late to this challenge but I’ll make the best effort

W3/D2 Chest and Shoulder Pump 🦾

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