Name: Playbook - Morgan Olson - W3/D3 Big Bench Day 🦾
Uploaded: 2024-01-21T02:10:11.570Z
Duration: 85 min
Description: W3/D3 Big Bench Day 🦾

Louis

Ashley

Ryane

Naïka Champaïgne

Naima

Nora

Hit a big PR today! Let’s go! These work outs keep my ass sore everyday!

Makala

Ayla

Those face pulls were evil after a gnarly pull day yesterday 😣

Nicole

This was a tough one! Definitely a challenge! Felt AMAZING.

August

Nice little shoulder fire at the end 😆

Jess

Hit another PR on the bench 💪🏼 loving the progression through the Legend Program.

Mads

Char

This is one of my favorite days so far! So good! Got me sweating like a madman! 🔥

Sierra

Kysha

Cecily

Interesting with the leg stuff in the beginning. Got a good pump. Hitting those PR’s every week 🤘

My arms and shoulders are really gonna feel that one! Thanks!!

Loren

Kimberly

Ki’Anna

Saray

Great workout. Would love alternative exercises in case the gym doesn’t have what’s listed.

Dani

Noabeth

Heather

Amber Lawrence

tiffany

Those 1102 reps on the last set on the incline bench were rough!!! 🤣

Lauren Morgan

Killer workout! Im now determine to finish this program. Great push, my chest already hurt'n.

Joyce

Absolutely loved the workout movement variations.

Sara Hanrahan

Cat 🤙🏾

Front squat - Work to 1 rep at 70%  1rm 
Db Step ups  2 x 8 
Decline Bench Press  - Work to 3rm 
Incline Smith machine bench press  3 x 10-12 drop set last set to failure

Cable flys  3 x 15 + 10 
Barbell skull crushers  3 x 15

Db bent arm Lateral raises  3 x 12 + 8
Face Pulls  3 x 15

GOAL
Switch up the type of squats you do for ultimate results #BeachBodyDotCom

DETAILS
(same set up as airsquat)
1. Start with the barbell resting on the front of your shoulders, it's a shelf you've lifted to create. 
2. Let the bar roll to the talons of your hands. 
3. Elbows up and proud chest.
4. Big breath and push the knees out as your hips and knees descend at the same time.
5. Drive up with elbows high. 

CUES
- Elbows Up
- Big Breath
- Knees Out
- Chest Up

Front Squat  Work to 1 rep at 70% 1rm)

GOAL
You want to load your hip, not execute with momentum - maximal control on this one

DETAILS
1. Set a box to the proper height. When you step your foot on the box, your hips are just below your knee. Setting it too high creates hip shifting and pushing off with the back leg. Don't do that. 
2. Grab dumbbells in each hand. 
3. Place your foot on the box, push knee slightly out, and keep it over ankle. 
4. Begin movement by centering your chest over your knee (balances your center of gravity). 
5. As you drive up through your heel, raise your chest and extend the knee. DON’T push off with your back leg. 
6. Stand tall and return slow and controlled by leaning the chest forward to counterbalance your weight. Chest over knee = ultimate hip loading = booty gains. 
7. On the return, drag your back foot against the box for stability. 

CUES

- Hip Loading
- Drive Through the Heels
- Knee Over Ankle 
- Knee Pushes Out
- Relax the Back Leg

Dumbbell Step Up

GOAL 
Tighten your lower chest for confident posture
 
DETAILS 
1. Secure your legs at the end of the decline bench and slowly lay down on the bench.
2. Using a medium width grip, lift the bar from the rack and hold it straight over you with your arms locked. The arms should be perpendicular to the floor. This will be your starting position. Tip: In order to protect your rotator cuff, it is best if you have a spotter help you lift the barbell off the rack.
3. As you breathe in, come down slowly until you feel the bar on your lower chest.
4. After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up). 
 CUES
- Proud Chest
- Right Triangle

Decline Barbell Bench Press (work up to 3RM)

GOAL 
Upper chest pump & stretch 

DETAILS
1. Place an incline bench underneath the smith machine. 
2. Grab the smith machine about thumb distance away where the rough meets the smooth.
3. Externally rotate, squeeze the lats as you lower.
4. Constantly keep tension by squeezing your shoulder blades back and lower the bar middle of chest.
5. Squeeze chest to press up.
6. Exhale on the way up.

CUES
- Right Triangle 
- Proud Chest
- Externally Rotate

Incline Smith Machine Bench  ( Drop sets 10  + 12 )

GOAL
Isolate the chest for confident posture and a striated chest

DETAILS
1. Set cables to shoulder height.
2. Begin by taking a lunge stance. 
3. Proud chest, slightly bend elbows, and externally rotate your shoulders.
4. Start with handles touching together and squeeze your chest as hard as possible. 
5. Slowly release and lower back. Keeping elbows slightly bent and the tension in the chest.
6. Squeeze the handles back together. 
7. Don’t overpower with your shoulders. Aka don’t shrug. 

CUES
- Proud Chest
- Sternum Up
- Externally Rotate
- Squeeze from Your Chest

Cable Chest Flys (drop set 15+10)

GOAL
Load your elbow and triceps to increase your lockout strength #ElbowStrength

DETAILS

1. Lay flat on a bench, with a dumbbell in each hand.
2. Keep your palms facing each other and bend at the elbows so the dumbbells go toward your head, keeping your hands far enough apart that the dumbbells go to your ears.
3. Wrists are neutral and not getting broken by the weight.
4. You can either finish the rep fully or keep the elbow slightly bent and cycle back into the next rep. They both have their benefit. 

Note: you can do this on the floor if you don’t have a bench. 

CUES
- Elbows by Chin
- DB Comes to Forehead
- Wrists Neutral
- Be a Badass Cuz Most Guys Don't Even Do These

Dumbbell Skull Crushers

Superset 1

GOAL
Burn em brah. This is the optimal exercise for building rounder shoulders to trick people into thinking you have a tinier waist and just to look shredded

DETAILS
1 Start at the hip and raise up to the shoulders. The dumbbells should be a few inches in front of your body to move in your scapular plane.
2. Elbows are bent at 90 degrees  you're initiating the movement with your shoulders.
3. Proud chest and lower slowly. 

Pro-Tip: use momentum to overload our the muscle with a little heavier weight 

CUES
- Retract Shoulder Blades
- Elevated Sternum 
- Reach Away

Bent Arm Lateral Raise  (drop sets 12 + 8)

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

DETAILS
1. Cable 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

Face Pulls

Superset 2

W3/D3 Big Bench Day 🦾

Restarting The Legend has me so excited! Kicking it off with leg day is sooo tough though!

Solid workout. I put some alternatives in because equipment was either not available or not an option.
But this felt like HIIT along with weightlifting due to the stagger of workouts & I loved it

Kelsey

W1/D1 Legs | Rack Pull

Pull! Can’t wait to get a bigger Dorito back!

This work out was intense covered in sweat but it was worth it

Rane

W1/D2 Legendary Pull 🔥

Building more and more confidence on bench press is just as good a feeling as a PR!

W1/D3 Legendary Push | Bench

I loved this workout, it was a good burn!

Jazz

W1/D4 Full Body Demolition 🤺

Hit new PR on leg press! 
This program so far helping me make some good breakthroughs!

W2/D1 Legs | Back Squat

Yo! This was a great pull day!🔥💪🏻

W2/D2 Epic Pull Day 🥊

Getting better with bench press every time! Loving seeing the weight go up!

W2/D3 Push | Bench 🔥

Full body on a Friday?! Why not!🔥💪🏻

My triceps were on fire by the end of that superset lol 🥵

Angie

W2/D4 Full Body Burn 🔥

Thought this was gonna be an easy one my arms were DEAD by the time I got to the heavy bag! Shheeessshhh

W3/D3 Big Bench Day 🦾

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