Name: Playbook - Morgan Olson - W3/D3 Upper Body Power 😈
Uploaded: 2025-12-31T07:43:59.796Z
Duration: 70 min
Description: W3/D3 Upper Body Power 😈

Casey Reed

Jess

Did you read my comment about the cardio?

Nasha

Stephanie

Ashley

Jessica Rexroat

Linny

Hoyt

Deb Livingston

Bruh... Did this one twice this week( 1 hr max gym time) F*** I feel fantastic! New prs all over the place! Let's get it!!! 🔥🔥🔥

Felix

Grrrr hittin heavy today! Proud of myself 😠 😝

Nicole

Mads

Wowwwwwww this workout was soooooo good 🔥🔥🔥🔥 kinda shocked I was able to push myself with this one

Annamaria

I LOVED that one. Pumped and sore all in one

Kallie

Kate

Maggie

Kelly Backes

Elmaz

The video is isn’t working. Or the ability to record weight

Ngaire

Lordy I loved today. Everything just hit right in the gym today. The movements felt like butter and I was able to up weights all over the place. ❤️💪🏻

August

Bruh that was great! Week 3, here we go!🔥💪🏻

Louis

GOAL
Get those movement mechanics warmed up by sitting those hips baaaack #GoodForm

DETAILS
1. Set rope to lowest height. 
2. Walk forward about 3 steps.
3. Wide stance for balance. 
4. Keep rope close to groin. 
5. Send hips back with knees slightly bent. 
6. Back is flat thru entire movement with chin tucked. 
7. Stand + squeeze your glutes. 
8. Lean slightly forward to maintain balance. 

CUES 
- Hips Back 
- Flat Back
- Knees Bent 
- Squeeze

Rope Hip Hinge

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
Wake up with rotation + power #CNS

1. Set cable to lowest height. 
2. Get in a staggered stance (ex left foot fwd, right arm row)
3. Bend knees to feel grounded. 
4. Rotate opposite arm forward and back while rowing back. 
5. Think of pulling as hard and quick as you can. 
6. Rotate through the upper back. 

CUES
- Staggered Feet
- Rotate
- Exhale
- Power 
- Tuck Chin

Lawnmower Row

CNS Warm Up

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

DETAILS

1. With the opposing knee 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 Lat Row

GOAL
Dumbbell press with rotation 

1. With back on bench, get a proud chest and lock in the dumbbells with elbows at 45 degrees from your body.
2. With an underhand position, begin to press the dumbbells overhead while rotating your shoulders internally. 
3. After a second pause at the top, begin to lower the dumbbells to the original position by rotating the palms of your hands towards you. 
4. Lower slow, pause and press to repeat. 

CUES
- Proud Chest
- Strong Press 
- Slow Negative

Incline Bench Arnold Press

Superset

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

GOAL 
Get those horse shoe triceps and striated front shoulder 

DETAILS 
1. Place your hands directly below shoulders and squeeze butt.
2. Begin by lowering down and pushing the elbows back towards hips.
3. Retract shoulder blades as you lower.
4. Squeeze triceps to go back to starting position.

CUES - Right Triangle 
- Squeeze from Triceps 
- Strong Plank Position

Close Grip Push Ups

GOAL
Wider back for a tighter waist and strong look

DETAILS 
1. You will start by grabbing the wide bar from the top pulley of a pulldown machine 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

Rope Straight Arm Pushdown

GOAL
Isolate the elbows and avoid shoulder movement for better biceps 

DETAILS
1. Lay on an incline bench. 
2. Extend arms and grab the bar. 
3. Begin by pushing your elbows forward.
4. Squeeze from the bicep while keeping the elbow directly below or slightly in front of the shoulder.
5. Lower slowly, pushing the elbow forward as you go down. 

CUES
- Elbow Forward
- Squeeze From Bicep

EZ-Bar Spider Curl

GOAL
Tricep sculptor…just keep those elbows in place 

DETAILS
1. Lay on a flat or incline bench, with an EZ-Curl bar in your hands.
2. Grab the EZ-Curl bar and extend overhead. With elbows by chin, lower the bar slowly to behind forehead.
3. Squeeze your triceps to extend the weight up. 
4. Keep your elbows and shoulders in place. 
5. Pause at top and then repeat. 

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

EZ Bar Skull Crushers

GOAL
Tricep sculptor  

DETAILS
1. Stand upright. Hips slightly back, proud chest. 
2. Push elbows forward.  Squeeze the rope down and extend the wrists away from each other. 
3. Keep resistance out of chest by reaching the elbows forward. 

CUES
- Squeeze from Tricep
- Proud Chest
- Hips Back

Rope Pushdown

GOAL
Focus on targeting that brachialis to contribute to arm thickness more so than just your biceps #SecretSauce

DETAILS
1. Begin the rep with a neutral/hammer grip and fully stretched arm. 
2. Elbow should be slightly in front of your hip, putting more stress on the bicep. 
3. Contract your bicep to raise the weight to your elbow. Curl slowly and focus on the squeeze. Relax the shoulder and just squeeze blood into your bicep.

Pro-Tip: Elbows don't flale, chest isn't overly activated, and you aren't rotating the weight at all. Straight up, straight down. 

CUES
- Elbows Close to Body
- Relax the Chest
- Shoulder Blades Pinned
- Squeeze at the Top

Rope Curls

W3/D3 Upper Body Power 😈

This is exactly what I needed, looking forward to realigning with my body. Thanks for sharing openly!

Loved the honesty and authenticity!  Keeping it real and letting everyone see life happens and everyone can do this no matter where they are at this point in time.

Excited and hopeful for the grey momo T to make a comeback!

Mercedez

Prep for Health is Wealth

Terran

jeanette

The confirmation and validation is always right on time💪🏼 love the direction this is going ‼️

Daisha

The Right Direction

I was away for a few months and it feels great to come back to these workouts!!!

It was a hard workout but so worth the sweat

Quiyana

W1/D1 Upper Body Inferno 🔥

Jessica

Loved this. Let's see what I say tomorrow!

Swapped the row with walking a lot!!

W1/D2 Lower Body Burn 😮‍💨

Nice switch up from back, chest, arms split. Haven’t felt that burnt out in a while

A killer! I love how strong my upper body (as in  shoulders & arms) looks!

I’m loving these workouts! I will always come back to this challenge when I want to push my endurance

Julia

W1/D3 Upper Body Pump 💪🏼

Kiara “Spidah”

Cherysh

W1/D4 Full Body Fire ⛽️

I love everything about your words! Specific the water topic in the end. It’s so fckng necessary to put clear healthy water in our body. Fundamental things. Thanks for sharing these words 🙏🫶

Manu

Please post some of the videos you referenced? Thx!

Nora

10 Steps to a Healthier You

It’s been a little minute since I actually did a full program workout. I have been working out but I’ve been going through things. On the bright side I’m down to 170-173. YAY!!!! lol 
This was a good workout

Loved this workout!! Couldn’t get to do the job because I just got a tattoo though :(

I pumped up the weight on the shoulder part. It was amazing!

W2/D1 Upper Body Werk 🥵

Erin

It beat my ass… lol it’s cool. I can tell I’m getting stronger. Big difference from when I first started

W2/D2 Lower Body Torch 🔥

On a cut and able to bust out the chins ups no prob. Crazy work

Jubel

W2/D3 Death by Upper Body ☠️

Amanda

W2/D4 Full Body Fatigue 😮‍💨

It's literally exactly the message I've been needeing to hear. Can't believe how aligned your message is with my current journey. Thank you!! 🙏👏✨️

This really helped me ❤️ Thank you for being vulnerable and relatable. Definitely appreciate the wise words and perspective.

Jenna

I really appreciate you taking the time to share all of this with us. It really shows how much passion you have & how much you care about us. I’ve resonated A LOT with the struggles & solutions you’ve shared over time since I’ve joined your app when it launched. All of the things you share about spirituality & alignment is so real and it’s so nice to know I’m not alone in that. A lot of people around me it’s kinda like in one ear & out the other. Makes me feel seen that you share similar valuess. So glad you’d been regaining your health back’

a full rant…

Faith

Doing this with the New taylor's album was SO GOOD.
Had so much anger and it allowed me to lift heavier

W3/D1 Upper Body Pump 💪🏼

Tomorrow it will be extra fun to try and walk around 🤣
I loved it!

Salsa

W3/D2 Lower Body Inferno 🔥

Alyssa

W3/D4 Full Body Funky Fresh ❄️

I added 5 sets of 30 sec sprints to top it off 🔥

Deceptively good, added 5 min row for a little spice at the end

W4/D1 Upper Body Power ⚡️

W4/D2 Lower Body Burnin' 🔥

Kath

W4/D3 Upper Body Werk 🥵

You can lift more than you think you can!  Don’t be afraid of the next five pounds 💪

W3/D3 Upper Body Power 😈

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