Name: Playbook - Morgan Olson - W3/D2 Superhero Pull Day🐲
Uploaded: 2024-01-21T02:10:11.619Z
Duration: 65 min
Description: W3/D2 Superhero Pull Day🐲

Rachel Flores

I woke up late and seriously considered not coming to the gym. I made it and I have upped the weight I can lift :D

MARIANA

Gabrielle

Angela

Sweating my life away after that one 🥵

Shawna Black

Sophia

Salsa

Jaden Latiwa

Christi

Noabeth

I'm spent. Not going to be able to move later lol

Char

Kallie 

The burn is real but I really surprised myself with the pull ups! Still can’t do them without a hand but they went down a strength so that’s amazing

Vanessa

After 4 days of food poisoning I’m back and ready to finish out this challenge 🔥

Shania

Euan Baker

Shelley

The rope curls were killed. Some nice veins popping out today

Mercedez

Was able to stack on 70lbs to those weighted planks🙏🏼💯

Izzy

It’s always the last set 🤧 but badass overall 💪🏾

I will get one un-assisted pull-ups these days, just you wait🥴

Four

Gbrla Prds

Michelle

It was a lot of fun. My upper body is pUUUUmped.

Gabriel

My arms are BURNING. Added some additional chin-ups and wide grip lat pulldowns.

August

Lindsay

Kadyn

Erika

Sadie

Love a good pull/back day but damn 🥵😮‍💨 death by landmine (had to do it last the gym was super busy) 💀

Alex

Louis

Nicole

Allie

Ryan

Ashton

Seeing new back muscles I have never seen before!

Aleeya

Abby

Luca

Annamaria

Shanna

Marina

Starting to get some PBs 😁 awesome wod!

This was a long one! Loved it though!! Those rope curls were a struggle!

Now you've gone and established them habits, maybe even given yourself a kick for trying to get out of this. But, let's be real, there's no talking YOU outta this. We're almost at the halfway point. If you gotta look at your reasons you wrote down in week one, then look at em. Protein today! Lots of it. 30 g, 4x a day. Even more if you can. And don't forget that H20. Your body is hella thirsty, just like you....

If wide grip pull ups aren’t in your arsenal yet, swap for assisted pull ups. Aiming for 4x12,10,8,8 reps. 

You’re doing 5x10 on the landmine row with 30 second rest. Get that lower back locked in and squeeze from you shoulder blades.

GOAL
Death. Jk…power, fat burning cardio + you may or may not see the light #Ouch

DETAILS
1. Grab the handles of the ski erg and set resistance dial between 7-10. 
2. Start your stokes by using your hips and legs to drive the power. 
3. First position squat position, get on toes, tall reach.  
4. Second, drive down into a squat with a follow from your arms. 
5. Focus on using the hips. 
6. Drive up, throw your hips back and down and follow with arms. 

Swap for row erg, air dyne or sprints if your gym doesn’t have this. 

CUES
- Breathe
- Strong Core
- Tip Toes 
- Leg Drive

Ski Erg

GOAL 
Boulder upper back and scapular health

DETAILS
1. Stand tall.
2. Grab the ends of resistance bands with your thumbs pointing away from each other.
3. Begin by slowly pinching between your shoulder blades and depressing your shoulders. 
4. Keep thumbs out and avoid shrugging.
 CUES
- Depress & Retract Shoulder Blades 
- Thumbs Out
- Slow

Resistance Band Pull Aparts

GOAL
Power + speed 

DETAILS
1. Stand a few inches in front of the box
2. Slightly bend knees and push out slightly. 
3. Swing arms behind you. 
4. Throw arms up to propel the jump. 
5. Extend hips and knees to accelerate out the bottom. 
6. Land softly on box. 
7. Aim to throw all your momentum up and forward, not down on the box. 
8. Step down, alternating sides. 

CUES
- Throw Arms Up
- Soft Landing
- Exhale

Box jumps

GOAL
Wake up with rotation + power #CNS

1. Set cable to lowest height. 
2. Get in a staggered stance (ex left foot fwd, right arm row)
3. Bend knees to feel grounded. 
4. Rotate opposite arm forward and back while rowing back. 
5. Think of pulling as hard and quick as you can. 
6. Rotate through the upper back. 

CUES
- Staggered Feet
- Rotate
- Exhale
- Power 
- Tuck Chin

Lawnmower Row

CNS Warm Up 2

GOAL
Wider back for a tighter waist and strong look

DETAILS 
1. Grab the pull up bar with arms fully extended and externally rotate your shoulders, think of showing your armpits forward. 
2. Begin by retracting your shoulder blades back to initiate the movement and follow through by squeezing your elbows down towards your hips. 
3. Keep your sternum up towards the ceiling and squeeze your armpits hard. 
4. Try to get chin over bar, exhale and lower slowly. 

CUES
- Proud Chest
- Squeeze Armpits
- Show the Armpits

Wide Grip Pull Up

GOAL
Use that back, not just your arms for a squeeze harder than OJ that you don’t drink because #sugar 

DETAILS
1. Place a close grip attachment on bar. 
2. Hinge over into a half deadlift. 
3. Get your back rigid, resisting the weight ahead of you. 
4. Full stretch at bottom. 
5. Squeeze from shoulder blades. 
6. Pull handle to belly button. 
7. Don’t round shoulders, keep retracted and depressed. 
8. Pause and squeeze. 
9. Release and repeat. 

CUES
- Rigid Spine
- Squeeze from Shoulder Blades 
- Pull to Belly Button

Close Grip Landmine Row

GOAL
Thicker back & improved posture 

1. Grab the pull-down bar with the palms facing your torso (a supinated grip). Make sure that the hands are placed closer than the shoulder width.
2. As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.
3. As you breathe out, pull the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back. Tip: Concentrate on squeezing the back muscles once you reach the fully contracted position and keep the elbows close to your body. 
4. After a second on the contracted position, while breathing in, slowly bring the bar back to the starting position when your arms are fully extended and the lats are fully stretched.
5. Repeat this motion for the prescribed amount of repetitions.

CUES
- Proud Chest
- Initiate with Shoulder Blades

Underhand Lat Pulldown

GOAL
Focus on targeting that brachialis to contribute to arm thickness more so than just your biceps #SecretSauce

DETAILS
1. Begin the rep with a neutral/hammer grip and fully stretched arm. 
2. Elbow should be slightly in front of your hip, putting more stress on the bicep. 
3. Contract your bicep to raise the weight to your elbow. Curl slowly and focus on the squeeze. Relax the shoulder and just squeeze blood into your bicep.

Pro-Tip: Elbows don't flale, chest isn't overly activated, and you aren't rotating the weight at all. Straight up, straight down. 

CUES
- Elbows Close to Body
- Relax the Chest
- Shoulder Blades Pinned
- Squeeze at the Top

Rope Curls

GOAL
Athletic advantage, injury prevention and oblique shredder

DETAILS
1. Set up a cable to the lowest height [note you can also set to shoulder height or above for other angles]. 
2. Grab the end with both arms extended. 
3. Start with shoulders, hips, and feet square/straight forward. 
4. Rotate the torso away from the anchor point, keeping the hips square. 
5. Then, chop that wood by rotating torso towards your hip and slightly towards the ground.
6. Squeeze abs & exhale. Return slowly to start position. Repeat. 

Pro-Tips: Ribs are tucked and you compress/crunch your abs a little. Back foot pivots as you chop. Hips can rotate or stay stationary, whichever gives you a better ab squeeze. 

CUES
- Squeeze Butt
- Rotate Torso
- Tuck Ribs
- Crunch Ribs to Hip Slightly
- Straight Arms Whole Time

Wood Chop

Night Ropes🌚

GOAL
Goddamn this is tough. But honestly we need weight to carve some abs in. Go as heavy as possible for the time allotted. 

DETAILS
1. Get on your hands and knees.
2. Add a weight plate or dumbbells on your mid back.
3. Have someone assist if needed.
4. Get in a perfect plank position.
5. Feet together, squeeze your butt and exhale through the pain.

CUES 
- Squeeze Butt
- Crunch Abs into Spine
- Hollow Rock

Weighted Plank

GOAL
This move will elevate every shirt you own. Making those arms irresistible to every human with eyes.

DETAILS
1. Grab a dumbbell in one hand. 
2. Stand tall, ribs tucked. Pretend your elbow is glued just outside your ribcage
3. Actively curl the weight across the chest, keeping the Right Triangle in your elbow. 
4. Think to push the weight back down with your tricep.
5. Repeat. Each rep squeeze that bicep like you're making lemonade. 

CUES
- Elbow Pinned to Rib
- Squeeze That Lemon
- Control Descent
- Wrist Neutral

Across the Chest Curls

Get Thicc

W3/D2 Superhero Pull Day🐲

Branching out with your programs. On the recovery from an ACL surgery last May. Was in tip top shape with your Fighter program prior to injury.  Put on 30 pounds while down. I’m an avid cyclist. Never been over 130-135. Sitting at a nice 163 now, trimming inches. Feels good. The number doesn’t matter anymore. Seeing progress. Any tips are appreciated.

Carrington Vercher

I’m so excited to get started! Right program, right time. I need this!

Tobias

PHOTOSHOOT FRESH 2.0 CHALLENGE STARTS 1/9

April

Patricia Sessa

Charlie Oak

Challenge Debrief

Tessa

Switched from the fighter feed to start this today and 🥵🥵🥵 is all I can say. Exactly the switch up I needed. This full body hits DIFFERENT

Charly Barnett

Trap bar deadlift may be my favorite 🥵🙌

Sarah

W1/D1 Full Body Fresh 💪🏼

W1/D2 Back Attack 🧨

McKenzie

Deb Livingston

W1/D3 Thicc Leg Day 🦵🏼

Those lateral raises get me burning every. damn. time. 🥵

W1/D4 Hulk Push Day 😝

Hoyt

Big oof. This one was killer on the arms💪🏼

W1/D5 Mental Toughness Friday 1

Kate

W2/D1 Funky Fresh😎

W2/D2 Pull Power⛓️

W2/D3 New Butt Stuff 🍑

One week off from being sick. I missed the burn 🔥

Omg I took a long rest and this was brutal. The upside: now I can do 50 jump ropes without pausing and the downside: I am not going to be able to lift my arms tomorrow 🤭

Sam Figiel

W2/D4 Push it Real Good🎸

W2/D5 Mental Toughness Friday 2

Redoing the photoshoot fresh series- I missed this!

Crystal

I loved it. I'm still lifting the same weight as last week, but upped the reps a little bit, it was challenging! Though in a different way

W3/D1 Full Body Effect 😊

Anna

W3/D3 Legs For Days

This one should’ve been called “trembling triceps” 💀 💪

W3/D4 🌸Pushin' Daisies💀

Krista

Added to end of week 3 masc challenge 🥵

W3/D5 Mental Toughness Fridays 3

W4/D1 Mass Effect 👽

W4/D2 Pullin' Tail🦊

Efjan

Loved this one, especially the staggered DL's.

W4/D3 Legendary Derriere

W4/D4 imPRESSive

W4/D5 Mental Toughness Friday 4

The amount of cave person sounds i made was more than appropriate 😜

W5/D1 Full Flex

It was a killer one.
I think that's what I've said about each day for the past two weeks.

Am I enjoying the gym? Am I starting to look forward to gym time?

THANK YOU MOMO

W5/D2 Twitchy Lats 🎮

W5/D3 Squats and the City🍸

The push-ups at the end tho…. 🔥🔥💪

W5/D4 Pecs For Life

Love getting the heart rate up from the get-go

Love this programming and the new features on the app 🎊

Aoife

W5/D5 Mental Toughness Friday 5

W6/D1 Final Fresh Full Body

I really never thought I would like back day. I'm so much stronger now than I was 8 weeks ago (because I took breaks😅)

What in the BACK what that 🥵🥵 #swole

W6/D2 🦕Jurassic Back🦖

W6/D3 Last Leg Day

Well I needed this. 

I really has to modify most of the moves because the gym is packed. Anyway this was amazing!!

Megan Rose

W6/D4 Pushin' Depletes

That was more like an insanity challenge 🤪

I don’t think I would have been able to do the ab wheel out at the start of the challenge. Feel great! Thank you

W3/D2 Superhero Pull Day🐲

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