Name: Playbook - Morgan Olson - W3/D2 Epic Pull Day 💪🏼
Uploaded: 2024-06-17T22:51:16.958Z
Duration: 75 min
Description: W3/D2 Epic Pull Day 💪🏼

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

Casie

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

Mads

Louis

Ashley

5th training in a row. This weekend Imma RELAX. Lats destroyed and whole body feeling awake 💪🏽

naïka

Naima

Courtney Schrade

Ayla

Makala

Broke personal record on this one!!!!💪🥵🔥

Funny how the body was like “nope” to those pull ups at the end 🤣 😅

Nicole

Pull-ups are always a challenge, but I'm not giving up.

Mena

Oh yeah! 🔥🔥💪🏻💪🏻💪🏻

🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥😅

Gotta love those back days after a deadlift day 😂

Jess

Maite

Lorena

Yesenia

Got rid of the afternoon wall with this workout, instead of the cookies I was considering!

Kristin

Great Push & Pull! 😮‍💨😓💪🏾😤

Kysha

Char

Noabeth

Joyce

Olivia

Nicol

Heather

Amber Lawrence

This was an amazing workout. I felt it in my traps immediately. Morgan, you killed it again! 🔥🥵

I was just wondering, for volume and more muscle definition, i know diet is key, but i was wondering whether the fighter or the legend would work better for this goal?

sevine

Did this workout yesterday but wanted to post it, loved the pump I had 😏👌

Taylor

Cat 🤙🏾

Bonita

Wide grip pull down  4 x 15, 15, 10 , 10 +10
Straight arm push down  4 x 12-15

Close grip pull down  4 x 10, 10, 10, 10 +10 

Pendlay Rows  3 x 10 

T-bars rows  3 x 12, 12, 10 + 10 
Bent over flys  3 x 15

Wide grip assisted pull ups 3 x max reps/effort

GOAL
Wanna look like Wonder Woman with a wide back down to a small, tapered waist? Pull down more. 

DETAILS
1. Get your sternum facing up towards the ceiling #GirlsGoneToTheGym
2. Grip the bar wide, whatever that means for your arm length. 
3. BEGIN the rep with shoulder blade retraction. 
4. Externally rotate aka show your arm pits.
5. Exhale and pull bar to just below your chest. 
6. When pulling, your elbows should be slightly behind the bar/your spine. 
7. Release and control the negative. Repeat. 
Pro- Tip: As you pull down squeeze those armpits. Also don't let elbows go in front of the bar. 

Why do elbows have so much to do with this shit? Because proper elbow mechanics = proper scapula mechanics. Also, breathe. Exhale on pull, inhale at top. 

CUES
- Pull with the Elbows
- Show the Armpits
- Squeeze the Pits
- Shoulder Blades Back and Down
- Proud Chest

Wide Grip Lat Pulldown  (last set drop set 10 +10)

GOAL
Wider back for a tighter waist and strong look

DETAILS 
1. You will start by grabbing the wide bar from the top pulley of a pulldown machine and using a wider than shoulder-width pronated (palms down) grip. Step backwards two feet or so.
2. Bend your torso forward at the waist by around 30-degrees with your arms fully extended in front of you and a slight bend at the elbows. If your arms are not fully extended then you need to step a bit more backwards until they are. Once your arms are fully extended and your torso is slightly bent at the waist, tighten the lats and then you are ready to begin.
3. While keeping the arms straight, pull the bar down by contracting the lats until your hands are next to the side of the thighs. Breathe out as you perform this step.
4. While keeping the arms straight, go back to the starting position while breathing in.

CUES
- Proud Chest
- Squeeze Armpits

Straight Arm Pushdown  (12-15)

Superset 1

GOAL
Thicker back & improved posture 

1. Grab the close grip bar.
2. Begin by squeezing your shoulder blades back.
3. Slightly lean back. 
4. Pull down the attachment with a proud chest and elbows squeezing down towards the hips. 
5. Keep a proud chest and squeeze at the bottom. Do not round your shoulder blades and pull with your arms.
6. Release slowly and repeat. 

CUES
- Proud Chest
- Initiate with Shoulder Blades

Close Grip Pulldown (last set drop set 10)

GOAL
Barbell row that challenges your back strength and explosiveness in a deadlift 

DETAILS
1. Have a barbell set with bumper plates. 
2. Get your torso parallel to the floor, arch your back and slightly bend your knees. 
3. Hands are usually wide on this one, a few inches outside your shoulder. 
4. With the bar on the ground, explosively pull the bar to below your nipple line. Essentially your lower body stays in a locked position and the upper rows back. 
5. Return weight to the floor and repeat. 

Pro-Tip- Elbows can come out and away from your rib cage on this one. Don't be afraid to be fast to recruit for muscle fibers. 

CUES
- Chest is Proud
- Shoulders Back & Down
- Flat/Arched Back

Pendlay Row

GOAL
Chest supported row to thicken your back and get a back that slaps  

DETAILS
1. Arch that back, get a proud chest, pin those shoulder blades back and down towards your hips aka don't shrug up.
2. Resist the weight as it pulls your upper body forward. Resisting force = actively flexing your muscles = muscle growth.
3. With arms fully stretched, begin the row by squeezing back with the shoulder blades and squeeze at the top for an added flex. 
4. Right triangle elbow.
5. Exhale and resist the negative. Repeat. 

CUES
- Pinch The Penny in Between Shoulder Blades Back 
- Right Triangle
- Resist the Chest Pad
- Neutral Neck

T-Bar Row (last set drop set 10+10)

GOAL
Refine your mid-trap and rear delts for healthier shoulders than Dr. Oz

DETAILS
1. Hinging at the hip or what have you, get your spine rigid and neutral. Chin tucked.
2. Begin by squeezing your shoulder blades down towards your hips. 
3. Contract the shoulder blades together and squeeze to full range to extend the weight. 
4. Fly away birdy. Slow and controlled.
Pro-Tip: Don't relax your chest if you have a support, think of resisting the pad or your knees and pulling everything back to tighten your erectors, scaps, and mid back up. 

CUES
- Rigid, Extended Spine
- Pinch Shoulders Back & Down
- Chest Angled Up

Bent Over Rear Delt Flys

Superset 2

GOAL
Wider back for smaller hips and waist

DETAILS
1. Set resistance. The heavier = the easier. 
2. Arms straight and wide grip. 
3. Externally rotate your shoulder. Think of showing your arm pits.
4. Begin by retracting your shoulder blades back and down.
5. Squeeze the elbows out and think of tucking them into your pockets. 
6. With a proud chest reach the top, lower slow. 
7. Repeat. 

CUES
- Show the Armpits
- Shoulder Blade Retraction & Depression
- Proud Chest

Assisted Pull Ups  ( 3 x max rep)

W3/D2 Epic Pull Day 💪🏼

Beka

Total bullshit in the best way possible lol

Patty

W1/D1 Legs | Rack Pull

Really happy to be doing these workouts again. Have never felt stronger and more worked than this program

Maddie

W1/D2 Legendary Pull 🔥

Log doesn't want to work but great workout

Amazing workout! Legend is LEGEND!! 🔥🔥

Mandy

Jessica

W1/D3 Legendary Push | Bench

Total body dead!! What a great week of workouts! Thanks, Momo!!

I loved this workout, it was a good burn!

Jazz

W1/D4 Full Body Demolition 🤺

W2/D1 Legs | Back Squat

Wasn’t able to get a good back pic today, but the pump was there!

W2/D2 Epic Pull Day 🥊

W2/D3 Push | Bench 🔥

Full body on a Friday?! Why not!🔥💪🏻

W2/D4 Full Body Burn 🔥

W3/D1 Legs | Deadlift

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

W3/D3 Big Bench Day 🦾

That was dope! I do not have a heavy bag so I did 15 min before @ incline 10 speed 3 and then another 10 min after workout. Thanks dude!

W3/D4 Gnarly Abs & Arms

At first, I didn't really want to do this workout, but by the time I hit the end, I was killing it! Pushed myself hard! Thanks, Morgan!!

☠️ in leg day but it was great!🔥💪🏻

W4/D1 Squat Dom Legs

Those bell bench rows are rough to set up and hella awkward at my gym.

W4/D2 Pull Volume

Sore from this week..but this workout def made my muscles feel better even though I was grunting through it lol

Ryane

W4/D3 Push Pump

Elmaz

W4/D4 Bulletproof Full Body 🦾

Thrilled with my progress on the sumo lifts!

W5/D1 Leg of Steel

Loved this back day. Really focused on form today!

W5/D2 Bulletproof Back 🔥

W5/D3 Push | Bench

Great way to finish The legend!🔥💪🏻

Dang, my heart rate was up there from the start with sprints. I haven’t sweat this much in a while. Great finish to this program!

W3/D2 Epic Pull Day 💪🏼

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