Name: Playbook - Morgan Olson - W3/D3 Chest and Shoulder Pump ⛽️
Uploaded: 2024-01-21T02:10:11.574Z
Duration: 65 min
Description: W3/D3 Chest and Shoulder Pump ⛽️

Had to go lighter today due to a sore shoulder but this was hella nice. 💪

Alexis

great pump! that row machine tho took me out 🥴💪🏾

chenise

Andrea

Took it a little easy on myself since I wasn’t feeling 100% - but I still got a great workout, especially for my triceps.

Kat Rosario

Kacie

Mills

Hannah

Louis

Ryane

Great workout! My muscle fibers are feeling shredded af

Index

Debbie

Finally back after a much needed break! Solid workout!

Jodi

Emily

Tyra

This can fool anyone 😅… I was like: “That’s it?” Easy! Yeah right!🥵❤️‍🔥🤣😅

Ayla

Brandon

Nora

Ashley

Elmaz

Running on E 😮‍💨 but we seeing that definition tho 💪🏽

Djé

I went into today thinking this is going to be a smooth ride. Let me tell you, it was neither smooth and felt like a rocky mountain adventure. Almost gave up with the rowing, but pulled throw - muscle gods answered my bitching prayers for strength😂

Crys

Cassady

They just keep getting better! Love them.

Makala

Caroline

Shaaliyah

W3/D3 complete and feeling better everyday!

Jami

Natalie

Naomi

That was good!! I really felt that one! Instead of rows I ran a 5k on the treadmill for 30 minutes.

Reece

I’ve decided that push day can be as fun as pull day. It really shows me how much upper body strength since the previous sesh

Gabriel

Chloe

Yesenia

Fatima Elizondo

Had to take a couple days off due to back pain but hit the chiropractor today then hit it hard. Crazy how much stronger I am in just 3 weeks..Also down 6 pounds just from making sure I get protein in and sticking to the plan. Buy her programs y’all the info and workouts are unmatched 🔥🔥🔥💪🏾

Chauncia Anderson

mack

Me and Dom thought it was ggggrrrreat 💪🏽🔥🔥 Happy New Year !

Danielle

Holly Graves

Got me a forehead poppin from all that ahaha

Alex

Alaina Loguidice

Nikki

Rosalba

Just want to say thank you…my partner and I are on week 5 of working out consistently with you! You’re amazing and beyond motivating! I was diagnosed with MS 2 years ago and this is honestly the strongest I have felt in a long ass time. Truly thank you for making me feel a world of a difference. 🙌🖤

Julie

DETAILS
1. Retract your shoulder blades down into the bench and back towards your hips. Barbell can be used for leverage to get into this position. Think of trying to get your shoulders and hips to touch each other.
2. Legs are in a squat stance with your heels firmly planted on the ground. Squeeze the ass a little.
3. Grab the bar with the desired width and wrists neutral. 
4. Big breath and unrack the barbell.
5. Bring the barbell over your nips. 
6. Externally rotate and try to break the bar with your hands to activate your lats.
7. Lower the bar to below your sports bra. This is a very important position you have to nail.
8. Bar is BELOW your sports bra, and your elbows are tightly screwed in at a 45 degree angle.
9. With the bar touching your chest, drive up to finish the rep. Pause is optional.
10. Drive straight up or slightly back towards the rack, whichever feels stronger and more natural. 
11. Finish the rep with straight arms, with shoulder blades still retracted.

Barbell Bench Press (RPE 70%)

GOAL
Shoulder stability + builder 

DETAILS 
1. Sit, shoulders back, proud chest. 
2. Elbows slightly in front of body, squeeze shoulder blades.
3. Press up. 
4. SLOW the way down. Control and make a 90 degree angle. 
5. Press again. 

Pro-tip: keep forearms vertical. 

CUES
- Proud Chest
- Look Up
- Slow + Controlled

Dumbbell Shoulder Press (12 each arm)

GOAL
Tricep & front delt builder

DETAILS
1. Proud chest & close grip on bar. 
2. Externally rotate. 
3. Squeeze between your shoulder blades as you lower the bar. 
4. Lower below sports bra or nipples with elbows close to body. 
5. Right triangle in elbow. 
6. Exhale and press up. 

CUES
- Proud Chest
- Externally Rotate 
- Right Triangle

Close Grip Bench Press

Shoulders and Tri’s

GOAL
Build a defined, started upper chest and shoulder to look stronger, more defined with confident posture 

1. For this exercise you will need access to parallel bars. To get yourself into the starting position, hold your body at arms length (arms locked) above the bars.
2. While breathing in, lower yourself slowly with your torso leaning forward around 30 degrees or so and your elbows flared out slightly until you feel a slight stretch in the chest.
3. Once you feel the stretch, use your chest to bring your body back to the starting position as you breathe out. Tip: Remember to squeeze the chest at the top of the movement for a second.
4. Repeat the movement for the prescribed amount of repetitions.

CUES
- Lean Chest Forward
- Right Triangle 
- Retract Shoulder Blades

Dips *Chest Forward* (6-10)

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

Superset

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

DETAILS
1. Grip can vary. Neutral grip for basic life or internally rotate with the dumbbell slightly in front of your hip to target that rotator cuff (lighter weight).
2. 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.
3. Elbows are slightly bent and you're initiating the movement with your shoulders.

Pro-Tip: We're going for blood flow on this. No need to get real heavy, just go lighter and check that ego. 

CUES
- Retract Shoulder Blades
- Elevated Sternum 
- Reach Away 
- Tuck Your Ribs

Dumbbell Lateral Raises (last set drop set 12+8)

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 (last set drop set 10+8)

Superset II

GOAL
Cardio with retraction and leg drive. Welp, meet the Erg. 

DETAILS
1. Adjust the footpads to your foot size and adjust the damper depending on distance/desired resistance. The higher the number, the higher the resistance, thus the more meters rowed in a stroke.
2. Starting position, aka the catch has arms straight, upper body is leaning forward with shoulders in front of hips, shins are vertical and heels are raised as needed.
3. The drive - start by pressing with your legs. Once your shoulder pass your hips, arm row can finally be added.
4. The finish - Once knees are extended, upper body is leaning back slightly, and then you pull with your arms. 
5. Shoulders remain low and relaxed.
6. Extend your arms fully BEFORE leaning forward at the hips and breaking at the knees.
Pro-Tip: Timing is everything. Don't pull with the arms early on the drive. 

CUES
- Drive with Legs
- Back Neutral
- Extend Legs
- Pull to Belly Button
- Release Arms

Row Ergometer

W3/D3 Chest and Shoulder Pump ⛽️

Just started this all over again and dead again! 🔥🔥

Kate

So good. The boxing set at the end was an awesome finisher.

Tonya

W1/D1 Fighter Legs 😈

Katie

Carmen

Jessie Wang

W1/D2 Back and Bi’s 🔥

W1/D3 Fighter Push 🦾

I am very humbled by this routine. 🥵🔥

Those cleans can be rough for us big yiddie peeps, but such a good work out. Might be crawling out after those burpees not gonna lie 🤣

W1/D4 Full Body Burner 🥵

Great workout, I am using a home gym so I do look up a lot of alternatives for resistance bands and depending on how I feel it is compared to the actual machine needed I add reps or sets as needed.

Arden

Boyyyyyy I bout damn near died at those sissy squats. You did your big one with this Morgan 😘🤌🏾

Tori

Workouts are great but depend on the gym you attend having a huge amount of kit and equipment. I couldn’t do half of this session unfortunately due to lack of equipment, and the gym I go to is pretty decent. Would be great to have alternative options for each exercise using different equipment. Thanks

Kate Bouchier-Hayes

W2/D1 Glute Builder 😏

Great workout as always. I've been lifting for more than 10 years and Morgan's workouts are always challenging!

Miel

W2/D2 Fighter Flex 💪🏼

My arms are wrecked 🥵 shaking as I leave the gym hahah

first day back from being sick for a week . time to build my strength back up!

W2/D3 Bulletproof Chest 🧱

Mads

W2/D4 Full Bod 🤬

How do I walk out of the gym with my legs wrecked like this? 🥵😂

W3/D1 Shredded Legs 🦵🏼

Have to modify everything due to an injury so just doing as much as I can right now.

Tommy

W3/D2 Fighter Pull 🤘🏼

Rachel Flores

Jessica

W3/D4 Full Body Burner 🔥

Legs are dead!!  Plus side, finally felt confident enough to wear shorts to the gym!!

Lucy

W4/D1 Steel Legs 🦿

W4/D2 Built Back 🧱

I’ve paid for a LOT of workout programs and coaching but this is, by far, the best one I’ve committed to.

Every workout is supplemented with a quick looping video and (funny) technique description. Im still downloading my dream bod, but I can feel it coming faster rather than later as opposed to other programs thanks to having Momo tailor these exercises to what we want

Tank

W4/D3 Chiseled Chest 🔨

I can barely lift my arms to type the review! 💪🏽

W4/D4 Full Body Demolition 💥

Girl…I’ve been after a leg pump like this my whole life.

Jill

W5/D1 Leg Day Killer

Aneesa

Just not a punching bag, did shadow boxing and treadmill

W5/D2 Upper Body Shreds

That conditioning at the end was killer!!

W5/D3 Boulder Shoulders 🪨

Felt more like a bi’s and tri’s day than a full body day. I added some deadlifts and jump rope to round things out a bit.

Rach Mast

W5/D4 Full Body Destroyer 💣

Deb Livingston

Candace

W6/D1 Strong Legs ⛽️

I was ready to tap after the plate shrugs..but I ain't no b*@%& 💪🏽🤣. Great one!

W3/D3 Chest and Shoulder Pump ⛽️

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