Name: Playbook - Morgan Olson - W3/D3 Shoulders & Abs
Uploaded: 2024-01-21T02:10:11.646Z
Duration: 45 min
Description: W3/D3 Shoulders & Abs

Already feeling so much stronger after 3 short weeks..amazing..

Kait

Ellie

Christina

First workout done now up next another one

Haeley

So I started this workout this morning but got overheated Soni had to quit. However I did the last two supersets after and those worm push ups got me. I definitely noticed I have more control and better form on my reverse crunches 😁

Jessica

Felt so good to hit this while on vacation!

Ever Stokes

Kayla Jones

Susan

Dani

I love this program but my dog thinks any time I’m on the floor is play or snuggle time. Challenge accepted lol

Miranda

Sharon

Angelo

Maddie

I’m definitely not the birdies and after that looks good on a website. But I eat differently and I am more satisfied. For years I am always hungry. This challenge for sure gives me something to overcome other than my depression. My body looks the same after two enormous babies at 43 and 46 years old and vegan/vegetarians are known for having big babies! Haha! True story. But, thanks for all of it. Wish I could show off some muscle in my abs, but I guess that skin ain’t goin’ back to where it came from. Sorry ranting...❤️😁

emily

The last set is so hard for me. I don’t feel like I’m adequately doing the backwards sit up things because of my weight or my size or... Idk, I just feel unstable. Do you have tips for that? 
And then I didn’t think about using the dumbbells for the shoulder taps. I tried leaning against the wall but that wasn’t enough, and so I did it from my knees but then I couldn’t get my posture straight without bending or swaying. Those are my hardest ones. Tips?

Casey Reed

Vanessa

Amber

Define "failure"... Like form failure or overall failure to initiate movement?

Kardia

Abii

Sarah

Today was a bad day, at least I have worked out

Avery Elijah

Emily

GOAL
Core and joint stability 

DETAILS
1. Starting on all fours, hands under your shoulders and knees below your hips, engage your core to keep your back flat and over your knees 1-2" off of the ground.
2. Step forward with the opposite hand, and opposite foot while maintaining a tight core and flat back.

CUES
- Flat Back 
- Hips Low 
- Stable

Bear Crawl

GOAL
Lower ab and 6-pack developer.

DETAILS
1. Lay with your legs straight out in front of you.
2. As you raise your legs, reach your fingers toward the ceiling to pull your upper body off the floor.
3. Slowly lower yourself back and try not to use momentum.

CUES
- Crunch Belly Button into Spine
- Point Toes 
- Exhale on the Up

V-Ups

Superset

GOAL
Retract the back side of your body for better posture and muscles

DETAILS
1. Lay on stomach with palms facing down. 
2. Begin by squeezing from your glutes and raising arms up. 
3. Lift arms and legs as high as you can, initiating from spine and glutes. 
4. Lower hand height if you’re shrugging up. 

CUES
- Squeeze from Glutes
- Exhale on Up

Supermans

Load the triceps and work shoulder blade protraction with minimal equipment 

1. With a bench or couch behind you, have hands at shoulder width, with finger tips away from your body.
2. The legs will be extended forward on top of the other bench. 
3. Slowly lower your body into the right triangle with shoulder blades retracted. 
4. Using your triceps to bring your torso up again. 
5. Create space between your shoulders and ears at the top of the movement. 
6. Repeat. 

CUES
- Right Triangle 
- Squeeze Triceps
- Proud Chest

Bench Dips

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
Get the volume of push ups without strict form while taxing the abs and shoulders

1. Lay stomach down on the floor. 
2. Position hands in push up position.
3. Retract shoulder blades and externally rotate.
4. Press up into a plank position by pressing the upper body up first, then following with the lower body.
5. Finish in a perfect plank position by squeezing your butt, feet together and crunching the abs.
6. Slowly lower to the starting position. 
7. Repeat as needed. It’s a bit of a ‘worm’ movement.
 CUES
- Proud Chest
- Right Triangle 
- Exhale on the Press

Worm Push Ups

GOAL
One of my favorite lower ab exercises - use that mind muscle connection to tuck your pelvis and contract the lower abs

1. Lie down on the floor with your legs fully extended and arms to the side of your torso with the palms on the floor. Your arms should be stationary for the entire exercise.
2. Move your legs up so that your thighs are perpendicular to the floor and feet are together and parallel to the floor. This is the starting position.
3. While inhaling, move your legs towards the torso as you roll your pelvis backwards and you raise your hips off the floor. 
4. Hold the contraction for a second and move your legs back to the starting position while exhaling.

CUES
- Crunch Abs into Belly Button 
- Knees Up to Ceiling

Reverse Crunch

GOAL
Protect that rotator cuff and test your core strength #AbLife

DETAILS
1. Start in a high plank with your feet slightly wider than hip width apart.
2. Keep your lower back stable as you raise one hand to tap the opposite shoulder.
3. Minimize rocking for ultimate ab work and keep your shoulder blades rounded forward for more rotator cuff gains.
4. Repeat on the opposite side.

CUES
- Protract Shoulders
- Squeeze Butt
- Crunch Abs into Spine

Shoulder Taps

W3/D3 Shoulders & Abs

Naïka Champaïgne

Candace

Grace

W1/D1 Chest, Back & Abs

Karen

W1/D2 Butt Stuff

Worm pushups are killer 🙇‍♀️❤‍🔥

i died at the worm pushups my lil arms were like a worm and spaghetti by this time

I had to modify for equipment and wrist and lower back needs but pretty happy to could get through it.

Camille

W1/D3 Chest, Back & Abs

Jessie

W1/D4 Legs 🦵🏼

Hard but I feel pretty proud that I did it!

Karolína

W2/D1 Chest, Back & Abs

First real work out after top surgery and it feels good to move this way again 😌

Sora

W2/D2 Legs 🦵🏼

Kelly

Nellie

W2/D3 Arms & Abs

Deanna

Selena

W2/D4 Quad Pump

It’s been a while since I felt like throwing up after a work out. Great workout

W3/D3 Shoulders & Abs

Community

More workouts from Morgan Olson