Name: Playbook - Morgan Olson - W3/D3 Back Burner 🥵
Uploaded: 2024-01-21T02:10:11.668Z
Duration: 60 min
Description: W3/D3 Back Burner 🥵

Had to do the half burpees in 3 sets, but a great way to end the workout with your heart pumping!

Katie

Betina

Haeley

Damn burpees win AGAIN! 🤪 Another great pump!

Marisa

Being truly tested this week. Heat & humidity in the shed gym is so faaaaarked! But I’m doing it. Pushing through & feeling proud 👊🏻🔥🙏🏻

Kylie

Holy eff. That last set of rows though. 😅 Thanks!

Amy Yeary

For the record, burpees are not my friend 😅 arms & back are tired and also feel amazing! #photoshootfresh #kickingmybutt #catchingup

MsMary

As usual, great workout! Love back days and opted for full burpees at the end for the extra cardio and burn! Thank you! 🥰

Nicole Lee

those burpees had my inner thigh burning! loved it :)

Chabriely

Great workout!! Love those burpees!!! Well not totally but I'm glad I pushed through and finished them strong!

Mandy

Addison

Did realize those burpee’s would kill my legs at the end! Nice workout today. Always a pleasure!

Michelle

Talena

Always a great heart pumping workout! 🔥🔥

Mercedes

would be great to have some alternatives to the resistance band exercises! I can’t really tie them anywhere in my apartment - otherwise a really good workout! the burpees at the end really killed my legs

Ilona

At least my throat veins are getting vascular from all the grunting 😳

Celia

I pushed myself today and went heavy. Also added in the bench barbell row since I have a barbell. Feeling a lot stronger!

Jess

Sierra

Really great workout like usual! Although I’m struggling with the dumbbell pull overs.. I find I feel it in my arms and traps but not in my lats but not sure what I’m doing wrong?

Kellie Webb

Love going at my own pace with burpees, it makes me less angry 😬

Rachael

Shania

I struggled a little more with this one. I can’t quite tell what size weights are good for me to complete these workouts, and I’m not sure if I am doing them correctly. Part of my problem could be because I am completely exhausted and I have a big knot in my shoulder from practice but I pushed through and can’t wait for tomorrow’s workout!

Rebekah

Maia

So sore! In a good way though! Keep ‘em comin!

Sydney

That was INTENSE! Damn, my back feels great.

Mads

Rachel

Those final burpees where killer. I'm feeling so pumped and strong after that amazing workout though!

Sofia

Kareen

I love and hate back days. The pump is great, the process is hard aha ;P

Jade

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
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
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

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

DETAILS

1. With the 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 Single Arm Lat Row *Heavy*

GOAL 
Upper back demolition without any lower back stress

DETAILS
1. On the edge of a bench or couch, have dumbbells in each hand.
2. Scoot to the edge of the seat, lower chest towards knees, let weight rest underneath knees.
3. Slightly retract your shoulder blades. Begin the rep by squeezing back with your shoulder blades.
4. Squeeze the elbows back towards your belly button and pull your chest up to nearly upright.
5. Stop once your elbow is bent at 90 degrees and at your ribs, then slowly lower the dumbbell back.
6. Try to squeeze your shoulder blades at the top of each row.

CUES - Proud Chest
- Elbows to Belly Button 
- Initiate with Shoulder Blades

Seated Bent Over Rows

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

Superset

GOAL
Pull back to strengthen your retraction muscles aka traps, rear delts, erectors

DETAILS
1. Resistance band is set to right at shoulder height.
2. Retract scapulas back by pulling with your elbows. 
3. At the end of the rep, your wrists are slightly above your elbows. It's almost a half scarecrow position or like a "Put your hands up" type position.
4. Control the negative and return to the start keeping your shoulder blades retracted. 

Side note: This is a very weak position and harder than just a typical row so don't be afraid to go lighter and more for blood flow.

CUES
- Retract & Depress Shoulder Blades
- Wrists above Elbows
- Proud Chest

Banded Face Pulls

GOAL
Wider back for a tighter waist and strong look

DETAILS 
1. You will start by grabbing band 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

Resistance Band Straight Arm Pushdown

GOAL 
Upper back demolition without any lower back stress

DETAILS
1. Set bench to 45 degree incline. 
2. Waddle over it with two DBs.
3. Slightly retract your shoulder blades. Begin the rep by squeezing back with your shoulder blades.
4. Squeeze the elbows back towards your belly button and pull your chest up to nearly upright.
5. Stop once your elbow is bent at 90 degrees and at your ribs, then slowly lower the dumbbell back.
6. Try to squeeze your shoulder blades at the top of each row.

CUES - Proud Chest
- Elbows to Belly Button 
- Initiate with Shoulder Blades

Seal Rows

GOAL 
Upper back demolition without any lower back stress

DETAILS
1. On the edge of a bench or couch, have dumbbells in each hand.
2. Scoot to the edge of the seat, lower chest towards knees, let weight rest underneath knees.
3. Slightly retract your shoulder blades. Begin the rep by squeezing back with your shoulder blades.
4. Squeeze the elbows away from your body, keeping the chest over the knees.
5. Mind muscle connect by squeezing in between the shoulder blades. 

CUES - Proud Chest
- Elbows to Belly Button 
- Initiate with Shoulder Blades 
- Right Triangle

Seated Wide Grip Bent Over Rows

GOAL
Half the burpee, half the suck #cardiofatburner 

DETAILS GOAL
1. Bend over and reach the hands to the ground.
2. Jump the feet back into a plank position.
3. Return to a standing position with feet under your hips.
4. Jump up and clap overhead. Step in, if jumping is too challenging. 
5. Repeat until sweat turns into blood

Pro-tip: Burpees are extremely mentally challenging. You will hit mind failure before you hit muscle failure, so zone in and kill this shit. 

CUES
- Feet Replace Hands
- Quick Jumpe in
- Breathe with a Rhythm

Half Burpee

W3/D3 Back Burner 🥵

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/D3 Back Burner 🥵

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