Name: Playbook - Morgan Olson - W3/D3 Legs For Days
Uploaded: 2023-01-23T22:13:41.512Z
Duration: 70 min
Description: W3/D3 Legs For Days

Angela

Shawna Black

Beck

Noabeth

It was a killer. Loved it

For the first time I did the full sets of calf raises and I'll be walking fully like Bambi the whole day long!!

Mariana

jahaira

Those Bulgarian split squats into hinges were 🔥🔥🔥 great workout and I can’t wait for more

Vanessa

Euan

I hate leg day. But this was a damn good one 👏🏼

Kallie 

Cursed my way through this workout lol 🥵 gonna be feeling the burn tomorrow

Alex

I always like Momo a bit less on leg days🫠

Four

Kadyn

Sadie

Aliya

Stephanie

Gabs

Loved this leg day! I was not expecting to enjoy the Bulgarian Split Squat Hinge movement but color me surprised. I was really excited to see an increase in weight all around!

August

You know it’s going to be great when the second activity makes your legs shake.

Gabrielle

Shakey shakey legs 😵‍💫😵‍💫

Abby

Chantelle

Loving the push these workouts are giving me! Always work up a sweat!

Wattsy

Louis

Thought those deadlift marches were the end of me

Robi

Rudeness is absolutely correct. That’s what my hammies are gonna be screaming tomorrow at least 😖

Nicole

Ryan

Luca

Aleeya

Annamaria

Struggling a bit today but those Bulgarian hell things sent me into another dimension so - thank you.

Shanna

Mads

We fighting, Momo. Those single leg squat hinges about killed me. Not. Cool. But, you know... thanks.

Thought I might die in the middle with those Bulgarian lunge/squat things, but I made it to the end and feel perfectly fine now. Mind over matter!

Gabríel

You've got it in the bag. If you managed to get this far, you've gotta push through til the end. Also, take a look at the supplement called Maca. It's made to help support your natural testosterone, making you feel super clear headed.

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
What is this name…luckily the power + coordination you’ll develop will have this tongue twister the least of your worries 

DETAILS
1. Start in a lunge position with a med ball (8-14lbs)
2. With left leg forward, swing the ball up around throwing on the outside of forward leg.
3. Catch ball and alternate legs. 
4. Repeat the throw on other side. 

CUES
- Powerful Throw
- Knee Pushes Out
- Exhale on Throw

Alt Lunge Med Ball Slam

GOAL
Ab ripper X 

DETAILS 
1. Pulley is set to shoulder height. 
2. When arms extended, the handle should be in line with the cable. 
3. Begin by bracing your core. 
4. Squeeze glutes. 
5. Rotate from side to center. 
6. Move from core to initiate movement. 

Reps are per side. 

CUES
- Don’t Shrug
- Proud Chest
- Brace Abs

Cable Torso Rotation

CNS Warm Up 3

GOAL
Compound movement that hits it all

DETAILS
1. Place barbell on your back and create a shelf by squeezing your shoulder blades back and down.
2. Proud chest, with feet shoulder width.
3. Start by reaching the hips back and pushing the knees out.
4. Lower slowly and until the hips break parallel. 
5. Stand by driving the knees into the floor and squeezing your glutes.

CUES
- Proud Chest
- Brace Abs
- Knees Out

Barbell Squat

GOAL
Absolute torture but that under butt gets cheeked up 

DETAILS
1. Use a bench or split squat device to station one leg on. 
2. Step squat width apart and not too long length wise. 
3. With dumbbells in each hand, descent into a split squat. 
4. Hip back. Drive up. 
5. Then hinge over into a staggered stance deadlift. 
6. Keep back flat, avoid rotation, push hips back, + squeeze butt to rise. 
7. Squat + hinge = one rep. 

CUES
- Hips Back
- Stable Feet
- Knee Out 
- I’m Sorry

Bulgarian Squat to Hinge

GOAL
Hammer the core and legs while challenging yourself to keep the hips in line #Symmetry 

DETAILS
1. Stand tall with kb in both hands. 
2. Step to stagger your stance. 
3. Begin the deadlift by sending your hips back and knees slightly bent. 
4. Maintain a flat back and even hips as you lower. 
5. Hit bottom position with flat back. 
6. Stand and squeeze your butt to finish. 
7. Step other foot forward to load next rep. 
8. Repeat. 

CUES 
- Slightly Bent Knees
- Flat Back 
- Even Hips 
- Lower Slowly

Kettlebell Marching Walk

GOAL
Hammer the lower back, hamstrings, glutes + abs with a hip loading exercise 

DETAILS
1. Stand tall and begin deadlift by sitting back. 
2. Maintain a flat back. 
3. Squeeze armpit to activate your lats. 
4. Lower until weight taps the ground. 
5. Stand and squeeze your glutes at the top. 

CUES
- Avoid Shrugging 
- Squeeze Armpit
- Reach Hips Back

Kettlebell Stiff Leg Deadlift

Rude

GOAL
Anti-cankle life - I got thick ankles so I need to do extra. 

DETAILS
1. Stand tall with appropriate weight.
2. Hang heels on edge of platform. 
3. Begin by fully stretching the heel down.
4. Pause. Squeeze calves up to raise on tippy toes. 
5. Slowly lower to full stretch. Repeat. 
6. Do pulse reps to hit failure. 

CUES
- Full Stretch
- Exhale on Up

Standing Calf Raise

W3/D3 Legs For Days

Branching out with your programs. On the recovery from an ACL surgery last May. Was in tip top shape with your Fighter program prior to injury.  Put on 30 pounds while down. I’m an avid cyclist. Never been over 130-135. Sitting at a nice 163 now, trimming inches. Feels good. The number doesn’t matter anymore. Seeing progress. Any tips are appreciated.

Carrington Vercher

I’m so excited to get started! Right program, right time. I need this!

Tobias

PHOTOSHOOT FRESH 2.0 CHALLENGE STARTS 1/9

Charlie Oak

Caroline

Challenge Debrief

Katherine

Nice full body workout! 
Great way to start the day.

Betina

Sherie

W1/D1 Full Body Fresh 💪🏼

Great workout! I could actually feel the burn!

Ashley Bowers

W1/D2 Back Attack 🧨

Maite

W1/D3 Thicc Leg Day 🦵🏼

Two of the exercises were the same? What’s the difference between the two lateral arm raises?

Amanda

Tupac + Wildfang + Hulk Smash Day = I feel hawt!!!!

W1/D4 Hulk Push Day 😝

Doing this challenge again. Week 1 (pt 2) down 💪🏼

Lindsay

W1/D5 Mental Toughness Friday 1

Still feeling strong. Those 5x5 deadlifts and benches getting easier and easier!

Krist

W2/D1 Funky Fresh😎

Fantastic, love the design of these workouts!

Patrick Gilmore

W2/D2 Pull Power⛓️

Marci

W2/D3 New Butt Stuff 🍑

Sam Figiel

Faith

Salsa

W2/D4 Push it Real Good🎸

I am sooo full of energy after this. Thank you!

Good, needs another movement. Or an alternate to the 10 calorie row if you don’t have something to track a 10 calorie burn.

Ashley

W2/D5 Mental Toughness Friday 2

W3/D1 Full Body Effect 😊

Sweating my life away after that one 🥵

W3/D2 Superhero Pull Day🐲

This one should’ve been called “trembling triceps” 💀 💪

W3/D4 🌸Pushin' Daisies💀

That last round was dead, ready to stop at 6 rounds but pushed through.

Shannon

Burned 580 cal and an avg HRT rate of 150.Let’s fucking go!

Rayvonne

W3/D5 Mental Toughness Fridays 3

Shoulder burn!! Feeling stronger and hungry!!

W4/D1 Mass Effect 👽

W4/D2 Pullin' Tail🦊

Efjan

Loved this one, especially the staggered DL's.

W4/D3 Legendary Derriere

W4/D4 imPRESSive

W4/D5 Mental Toughness Friday 4

Great work out. Still frustrated trying to find a good alternative to match a ski erg machine. Even at 2 gyms I go to don’t have them. Unless I pay to go to a specialty gym or a CrossFit one. Either way, love the combination of movements. Struggled a little in the medicine ball and work.

That last set was rough. Harder than mental fitness Friday last week.

Amber Lawrence

W5/D1 Full Flex

It was a killer one.
I think that's what I've said about each day for the past two weeks.

Am I enjoying the gym? Am I starting to look forward to gym time?

THANK YOU MOMO

W5/D2 Twitchy Lats 🎮

Christi

Allie

W5/D3 Squats and the City🍸

I began this challenge dreading shoulders day and now... now I crave for it

W5/D4 Pecs For Life

Love this programming and the new features on the app 🎊

Aoife

Thanks for helping me deal with my anger in a manner that doesn't involve murder 🤪

W5/D5 Mental Toughness Friday 5

I finally completed a full set of 8 mil presses!!! I could only do 3 at the beginning, and that's with the push from the legs!

W6/D1 Final Fresh Full Body

I really never thought I would like back day. I'm so much stronger now than I was 8 weeks ago (because I took breaks😅)

What in the BACK what that 🥵🥵 #swole

W6/D2 🦕Jurassic Back🦖

W6/D3 Last Leg Day

Well I needed this. 

I really has to modify most of the moves because the gym is packed. Anyway this was amazing!!

Megan Rose

That was some good pushin!!!🔥🔥💪🏻💪🏻

W6/D4 Pushin' Depletes

Finally done, a few days late but I’m proud to finish at all!!🖤

That’s a wrap!🔥🔥💪🏻✌🏻✌🏻

W3/D3 Legs For Days

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