Name: Playbook - Morgan Olson - W3/D2 Upper Body Gains 💪🏼
Uploaded: 2024-01-21T02:10:11.573Z
Duration: 50 min
Description: W3/D2 Upper Body Gains 💪🏼

Alex

Almost 1 year later im back to this workout. I didn't really track how much I used to lift, but I am sure im stronger now!!

MARIANA

Rachel Flores

Ingrid

Kysha

This is a kick ass workout 🏋️‍♀️

Iuliia

I loved it. I honestly didn't think I would be able to do it all.

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 (last set drop set 10+10)

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 (last set drop set 8+8)

GOAL
Strong like bull [not recommended if you have neck issues/over dominant traps or bad posture. Swap for incline dumbbell press]

DETAILS
1. Proud chest, hands placed outside shoulder width. 
2. Get the forearm vertical by tucking your elbows and depressing your shoulder blades.  
3. Stiffen upper body. 
4. Drive with elbows up. 
5. As you press up, drive your head through the bar when it passes your forehead. 
6. Externally rotate aka show the armpits at the top. 
7. Exhale and lower slowly back to your chest. 

CUES
- Proud Chest
- Tuck Elbows
- Externally Rotate

Military Press (4 strict, 4 w/ leg drive)

Superset I

GOAL
Build up your pressing strength through proper positioning and high volume

DETAILS
1. Set hands right outside of shoulders on the dumbbell rack, couch or bench. 
2. Get in a tight plank position. No sagging your stomach or arching your lower back excessively.
2. Feet together, butt squeezed, ribs tucked and as you descend down into the push up squeeze your shoulder blades back. 
3. At the top of the rep, push away with your shoulder blades to get more movement in your serratus/scapula. 

Pro-Tip: #1 mistake is your elbow position. If your elbows track out, that's a no no. If you lose the Right Triangle in your elbow that's a no no. 

If that happens, it's because you're pressing "too high." Step closer to the bar or bench and touch the bar to below your sports bra with the elbows close to your rib cage. 

CUES
- Plank Position
- Squeeze the Shoulder Blades Back
- Right Triangle
- Bar/Bench Below Nips

Incline Push Ups

GOAL 
Sculpted upper back 
 DETAILS  1. To begin, lie down on an incline bench with the chest and stomach pressing against the incline. Have the dumbbells in each hand with the palms facing each other (neutral grip).
2. Extend the arms in front of you so that they are perpendicular to the angle of the bench. The legs should be stationary while applying pressure with the ball of your toes. This is the starting position.
3. Maintaining the slight bend of the elbows, move the weights out and away from each other (to the side) in an arc motion while exhaling. Tip: Try to squeeze your shoulder blades together to get the best results from this exercise.
4. The arms should be elevated until they are parallel to the floor.
5. Feel the contraction and slowly lower the weights back down to the starting position while inhaling.

CUES
- Retract & Depress Shoulder Blades

Seated Dumbbell Rear Delt Flys

Superset II

GOAL
Lateral shoulders with better angle 

DETAILS
1. Set up a low cable with handle. 
2. Pick 5-10lbs, lean and grab the pole. 
3. Depress shoulder blades and relax. 
4. Squeeze shoulder to lift handle to shoulder height.
5. Lower slowly. 
6. Repeat. 

CUES
- Proud Chest
- Retract & Depress Shoulder Blades

Leaning Cable Lateral Raise

GOAL
Front shoulders with maximum tension 

DETAILS
1. Set up a low cable with handle. 
2. Pick 5-10lbs. 
3. Depress shoulder blades and relax. 
4. Squeeze shoulder to lift handle to shoulder height.
5. Lower slowly. 
6. Repeat. 

CUES
- Proud Chest
- Retract & Depress Shoulder Blades

Cable Front Raise

Superset III

GOAL
Calorie burner 

DETAILS
1. Either run on a hill, outside or on the treadmill.
2. Work on figure 4 form.
3. 90-degree bend in elbows.
4. Land on the balls of your feet. 
5. Avoid heel striking.

CUES
- Hand Goes from Face Cheek to Butt Cheek
- Pull the Heel to Butt
- Hamstring Curl Not Quad Extension

Sprints (8 incline, 6-8 speed)

GOAL
Refining your ab and shoulder stability

DETAILS
1. Starting in a perfect plank position on your elbows, press up to your hands by starting with one arm. 
2. Aim to minimize rocking of the spine and lower back.
3. Squeeze your butt and crunch your abs into your spine.
4. Lower back down gradually to elbows.
 CUES
- Squeeze Butt
- Crunch Abs
- Protract Shoulder Blades

Plank Ups

Superset IV

W3/D2 Upper Body Gains 💪🏼

Slow tempo is the real thing 🤤🥲🥵

Just getting back into the gym...feeling good!

W1/D1 Surfer Legs 🌊

Devon

Kristin

W1/D2 Upper Body ❤️‍🔥

That ending killed me🫱🏼‍🫲🏾😭

Kiersten Dupree

KILLER ❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥

Kate

I personally couldn't do the burpees with my bad knee but that's a me thing... other than that great

W1/D3 Full Body Gains 🏄🏼‍♀️

I wish there were alternate exercise suggestions for at home workouts so I don’t have all of the equipment

Zephira

W1/D4 Butt Stuff 🍑

This program is great. Makes me look forward to working out every day.

Kaitlin

Holy sh*t my lower body is on fire 🔥🔥🔥

W2/D1 Leg Day 😈

Vanessa

W2/D2 Upper Body 🖤

Love this! Is there a good alternative to battle ropes?

Good workout, just felt more upper body than full body. Wished there was more core/lower body

Safy

W2/D3 Full Bod Surfer 👙

I've never been someone who liked exercising. I recently gained a bunch of weight due to medical issues and it was making my health worse. I decided to try Momo's Surfer Program to get back into shape, and while.its definitely hard I actually am enjoying myself. I kinda look forward to working out now?! Crazy. I'm on week 2 and already feeling so much stronger.

Jess

Emma

W2/D4 Bootylicious

Great lower body day! Legs and abs are feeling it already

I died. Had to take a break last week and it feels like I didn't workout for a year 🫠

W3/D1 Legendary Legs 🦿

Today began as a great day after yesterday was such a shitshow. Thanks MoMo for helping me find balance

W3/D3 Full Bodyodyodyody ❤️‍🔥

It was a great way back into the gym. These weeks are hectic, taking it one day at a time

Jennifer

W3/D4 Booty Day Babes

I skipped cardio because im running late, but I know my legs will be DEAD by tomorrow

W4/D1 Leg Day 🍗

Love. Simple (not easy) and great to put some weight on!

My core feels SOLID after thus sweaty session 😌

Ellie

W4/D2 Surfer Gains 🖤

One of my favorites so far 🔥 biceps about to explode!

W4/D3 We’re Hittin Everything Today 💪🏼

Great! Didn’t have time to do the last two but I’m feeling like jello already !

Holy sh** favorite so far. It hurts so much yet it feels so good!

W4/D4 More Booty 🍑

Awkward but good hahaha got me out of my comfort zone 🔥

this was a killer… don’t mistake the kettlebells for being less work 😭😭😭

Finn

Love the kettlebell work and this was my first time doing weighted planks! Thank you for the encouragement!! 🖤

W3/D2 Upper Body Gains 💪🏼

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