Name: Playbook - Morgan Olson - W3/D2 Superhero Pull Day🐲
Uploaded: 2024-01-21T02:10:11.679Z
Duration: 60 min
Description: W3/D2 Superhero Pull Day🐲

Alaina

I'm really loving these workout here lately!!

Mandy

Sandra

Béryl

Kylie

Kris

Britt

Felt that 💪🏻🔥! Oh I missed it! 😄

Corbin

Great concentrated workout of the muscle groups! 🔥💪🏼 Loved this workout!

marisa

Swan

Oooommmmgggg!! That was a killer, especially the superset and ab workout!! This was awesome!!🔥🔥

Ooh I made the mistake of looking over everything and thinking it looked easy. 😂 Looks are deceiving. Arms and abs are feeling it!

Chelsea

Donna

Got all the warmth I need in this cold rainy weather 😄

Squid Wan

These workouts are so great. Felt this one in all kinds of good ways!

Woo! I can tell I'm getting stronger every week. I was able to up the weight and it felt good.

Natasha

Loved this. My back and neck NEEDED THIS. :) Pull overs always pop my back in all the right places.

Dani

Emily

Naomi

I took out the rest in that ab portion and Burt those abs up!🔥🥵

Rebekah

Marcí

Sarah

Brenda

Jenn

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....

GOAL
Increase coordination, flush lymph, strengthen your fast twitch muscle fibers, and increase speed #SoAthletic

DETAILS
1. Feet together.
2. Grab rope with wrists slightly in front of hips.
3. Thumbs face away from the body, shoulders are relaxed, and chin is neutral.
4. Hop low and quickly on your toes will whipping the rope with your wrists. 
5. Let the rope rotate around your body and jump as the wrists slap down.

Pro-Tip: The more relaxed you are, the longer you can keep your natural rhythm.
Pro-Tip II: Drop the rope. Jump low and fast and slap your hands on the front of your thighs. Double tap them to practice double unders. This simulates the timing and coronation needed to jump rope. After warming up with this, carry the same rhythm but just add the rope. 

CUES
- Hips In Place
- Posture is Upright AF
-Ribs Tucked

Jump Rope

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

Bodyweight Good Mornings

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
Cardio life, aim for a soft landing. Swap for 1 regular squats with 5 high knees jumping is too much impact per rep. 

DETAILS
1. In squat position, squat with driving the knees out. 
2. Accelerate out of the bottom right of the squat and jump. 
3. Extend knees fully. Squeeze your butt. 
4. Land softly. 
5. Repeat. 

CUES
- Tall Jump
- Soft Landing
- Exhale on Jump

Jumping Squats

CNS Warm Up 1 (Home)

GOAL
Thicker back and confident posture 

DETAILS 
1. With your feet hip width, knees soft, and back flat, shift your hips back until your chest is facing the floor.
3. Hold one dumbbell in each arm, reaching toward the floor to start, then pull your arms toward the ceiling - bending at the elbows and shoulder until your elbows are bent to 90 degrees and your upper arm is aligned with your ribs.

CUES 
- Right Triangle
- Proud Chest 
- Shoulder Blade Retraction & Depression

Dumbbell Bent Over Row

GOAL
Scapular depression aka lat work for a wider back and narrow waist 

DETAILS
1. Place a dumbbell standing up on a flat bench.
2. Lie perpendicular to the bench (torso across it as in forming a cross) with only your shoulders lying on the surface.
3. Grasp the dumbbell with both hands and hold it straight over your chest at arms length. Both palms should be pressing against the underside one of the sides of the dumbbell. This will be your starting position, make sure the weight is secure.
4. While keeping your arms straight, lower the weight slowly in an arc behind your head while breathing in until you feel a stretch on the armpit.
5. At that point, bring the dumbbell back to the starting position by depressing your shoulder blades, using the arc through which the weight was lowered and exhale as you perform this movement.
6. Hold the weight on the initial position for a second and repeat the movement. 

CUES
- Initiate with Scapula 
- Squeeze Your Butt
- Slightly Bend Elbows

Dumbbell Pull Overs

Night Rows🌚

GOAL
The holy grail of rowing. It focuses on scapula retraction and spinal extension #BangForYourBuck

DETAILS

1. With the opposing knee and hand resting on a bench, let the dumbbell fall directly below that boulder shoulder of yours. 
2. Stiffen/extend your spine. Rounding of the spine inhibits proper shoulder blade retraction/depression.
3. Square up your shoulders.
4. Initiate the first inch of the movement by squeezing/depressing your armpit. Think of "crunching" your armpit to your hip. 
4. Pull elbow to hip, think like you're starting a lawnmower like the little badass you are.
4.When pulling, keep the right triangle bend in your elbow. 

Pro-Tip: Dumbbell moves in an arc or "C" shape from below shoulder to front of hip.

CUES
- Initiate with Scapula 
- Chest is Squared Up
- Flat Back

Dumbbell Lat Row

GOAL
There are more modifications to this than there are girls on your phone. There's no "one way" to curl, just some key principles. Get some blood flow to your biceps #CurlsForTheGirls

DETAILS
1. Begin the rep with your dumbbell supine aka palm is facing up towards the ceiling. 
2. Fully stretched out like a kitten in the sun, begin curling one arm by contracting the bicep. 
3. Bring the dumbbell just above elbow height and return to a fully stretched position. Hand can turn in at the bottom if pressure on the elbow is uncomfortable.  

Pro-Tip: Watch that your shoulder doesn't lift the weight. If you start raising your elbows forward and away from your rib cage, that is a sign your shoulder is being a controlling bitch. Instead, isolate that bicep. 

CUES
- Elbows Close to Body
- Don't Front Raise the Weights
- Initiate from Bicep not Shoulder
- Squeeze
- Full Stretch

Dumbbell Supine Curls

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

GOAL
Tighten that waist while working that full body for fat burning #Obliques #Cardio

DETAILS
1. Stand tall with a kettlebell, dumbbells, plate, or bag of rice.
2. Chest is proud, have object to the side of your body.
3. With feet underneath hips, begin to squat by keeping the chest up and hips back.
4. Stand by extending the legs and crunching the abs to rotate the object. 
5. Keep arms slightly bent throughout full movement.

Pro-Tips: Ribs are tucked and you compress/crunch your abs a little.

CUES
- Squeeze Butt
- Rotate Torso
- Tuck Ribs

Dumbbell Wood Chop

Triset

Non-stop. Ultimate blood flow to abs for that 6-pack abs.

GOAL
6-pack body weight edition, just make sure to crunch your abs and not sit up with your neck #ProTips

DETAILS
1. Lay on your back with your knees bent.
2. Begin my crunching your abs into your spine with your wrists dragging up your quads.
3. Crunch up to raise your wrists up to the knees.
4. Move slow and work from the abs not momentum.

Wrist to Knees

GOAL
Lower ab shredder - lift with the abs, not the hips 

DETAILS
1. Lay with your legs straight up, point your toes like a ballerina and glue your lower back to the floor.
2. Keeping your arms straight by your sides, or under your hips, slowly lower your legs to the floor until your lower back begins to arch. 
3. Mind muscle connect to your abs and crunch your abs to return to the starting position.

CUES
- Hollow Rock 
- Crunch Abs into Spine

Lying Leg Lifts

GOAL
Get those V-line obliques by looking like a weirdo #WorthIt

DETAILS
1. Lay on your back. 
2. Bend your knees and place heels far enough where you have a good range of motion on the movement.
3. Crunch your abs into your spine and slightly elevate the shoulders off the ground.
4. Straighten out your arms and begin by touching your ankle with one arm. 
5. Move slow and intentionally aim to contract the obliques. 
6. Repeat on the other side.

Ankle Biters

GOAL
V-lines baby 
 DETAILS
1. On your butt, bend your legs at the knees.
2. Get a proud upright chest. 
3. Twist your torso and punch through with the fist.
4. Hold the contraction for a second and move back to the starting position while breathing out. Repeat on the other sides.

CUES - Proud Chest
- Squeeze Abs
- Exhale on the Punch

Torso Twist

MoMo[Muscle] Ab Burner

W3/D2 Superhero Pull Day🐲

Alex

Thank you! The video was great! I love your dogs! 😎🐶🐶

Renee

Jacynthia

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Keshia

Back on the app after. 2 year hiatus. Excited to see how we do this time around :)

Celia

W1/D1 Full Body Fresh 💪🏼

Tracey

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victor

Had to take off some sets because of time but still a legit workout

Kelly

Always love a good back + bicep combo. My curl form is always so much better when I've got a back pump going 💪

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This one was deceptively brutal but great.

Kalena

Mercedes

Eileen

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Lilli

Maya

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Erin

Jessica

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Killer pump from start to finish. Back's feeling jacked, biceps are juicy, and the abs?! Shredded between today and yesterday. New fav workout for sure

W2/D2 Pull Power⛓️

That hollow rock and sliding lunges got me good 🥵

Kathy

I AM DEAD!! Excellent legs workout to end the work week!! 🦵🔥

Legs are shaking. Hell yeah! Thank you Momo!

W3/D2 Superhero Pull Day🐲

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