Name: Playbook - Morgan Olson - W3/D3 V-Taper Workout 🌲
Uploaded: 2024-01-21T02:10:11.634Z
Duration: 65 min
Description: W3/D3 V-Taper Workout 🌲

What’s the difference between the dumbbell curls and the hammer curls? The motion in the videos look the same to me except you stand during the hammer curls?

Leroy

Cassie

Taylor

Brenda

Rebekah

This was a really good one. Had to humble myself and drop down my weight a few to keep form but it was still a killer workout!!

Jessica

Mattie

Is 60 reps in set 4 of rows right? After 4 rounds of 60 pull downs?b

I think it’s a typo in the single arm lat says 60 at the end,. I couldn’t do it 😩

Bailey

The preview for the workout was different than the actual workout (rounds and reps).

gillian

Back & Bis
30 s R
- A1: Bent Over Rows - 4x15, 12, 12, 15
- A2: Reverse Crunch - 4xF 

- B1: Single Arm Lat Row - 15, 12,10, F - 45s R
- B2: RB Straight Arm Pushdown - 4xF

- C1: DB Pullover 4x15, 12, 10, 8 45s
- C2: Bicep Curls -4x15, 12, 10, F

- D1: Hammer Curls - 3x14 60s

- E1: Ab Incinerator 3x30s

GOAL
Thicker back and confident posture 

DETAILS 
1. With your feet hip width, knees soft, and back flat, shift your hips back until your chest is facing the floor.
3. Hold one dumbbell in each arm, reaching toward the floor to start, then pull your arms toward the ceiling - bending at the elbows and shoulder until your elbows are bent to 90 degrees and your upper arm is aligned with your ribs.

CUES 
- Right Triangle
- Proud Chest 
- Shoulder Blade Retraction & Depression

Dumbbell Bent Over Row

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

Superset A

Use a resistance band for the push down if you don’t have a cable machine.

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
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

Straight Arm Pushdown

Superset B

GOAL
Scapular depression aka lat work for a wider back and narrow waist 

DETAILS
1. Place a dumbbell standing up on a flat bench.
2. Lie perpendicular to the bench (torso across it as in forming a cross) with only your shoulders lying on the surface.
3. Grasp the dumbbell with both hands and hold it straight over your chest at arms length. Both palms should be pressing against the underside one of the sides of the dumbbell. This will be your starting position, make sure the weight is secure.
4. While keeping your arms straight, lower the weight slowly in an arc behind your head while breathing in until you feel a stretch on the armpit.
5. At that point, bring the dumbbell back to the starting position by depressing your shoulder blades, using the arc through which the weight was lowered and exhale as you perform this movement.
6. Hold the weight on the initial position for a second and repeat the movement. 

CUES
- Initiate with Scapula 
- Squeeze Your Butt
- Slightly Bend Elbows

Dumbbell Pull Overs

GOAL
Sitting your ass down while doing the best thing on earth #Curling

DETAILS
1. Sit on a bench or chair. 
2. Shoulder are back. 
3. Squeeze from your bicep and push your elbow forward as you curl. 
4. Lower slowly. 
5. Burn out and you can do single arm curls until failure. 

CUES
- Proud Chest
- Squeeze Biceps

Seated Bicep Curl

Superset C

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

Hammer Curls

GOAL
Accumulate a high amount of work load through pressing, hip flexion and jumping #HeavyBreathing 

DETAILS
1. Bend over and reach the hands to the ground.
2. Jump the feet back into a plank position.
3. Lower the whole body to lay on the floor.
4. Press up off the floor and jump your feet under your hands (optional: scale by stepping one leg under your shoulders at a time.)
5. Return to a standing position with feet under your hips.
6. Jump up and clap overhead.
7. Repeat until sweat turns into blood

Pro-tip: Burpees are extremely mentally challenging. You will hit mind failure before you hit muscle failure, so zone in and kill this shit. 

CUES
- Chest to Ground
- Feet Replace Hands
- Breathe with a Rhythm

Burpees

GOAL
Get that static hold for core endurance and strength #PlankMore

DETAILS
1. Feet together, butt squeezed, tuck the ribs down and flex your belly button in. 
2. Actively crunch you abs into your spine and keep the elbows below the shoulders or slightly in front. 
3. Keep it tight and focused. Think about donuts, not how bad it hurts. 

CUES
- Elbows Under Shoulders
- Feet Together
- Extend Legs

Plank

Ab Incinerator

W3/D3 V-Taper Workout 🌲

Whoa!  Ok Coach Momo. I see you!  That was so good.

Reiynne

Had to skip the superset at the end bc I was running out of time but damn this was a delicious burn!

Maddy

Everything hurts but glad I did this today

Joyce Ann

W1/D1 Booty Pump 🔥

Sophia

Awesome workout! I love shoulder day 💪🏼❤️

Sarah

I don’t have access to a gym with a heavy bag so just a line or two about how to adapt/ alternatives would be helpful

Miriam

W1/D2 Shoulders & Triceps 🔥

Ingrid

W1/D3 Back & Bis 💪🏼

This workout was a killer but it felt amazing.

Kalena

W1/D4 Peaches & Abs 🍑

That was rough, but I made sure to do every exercise, just not every set. Thanks for kicking my ass again girl!

Drea

Either my legs will thank me later or they will never forgive me… could go either way

Erin

W2/D1 Leg Shredder 🔪😍

The banded exercises get me every time 🫠😂

Marcí

W2/D2 Arm & Chest Shredder 🚀

I had to swap the sprints with interval rowing on highest resistance. I hope that’s alright.

Dani

W2/D3 Back & Biceps Crusher 💪🏼

Felt great. Used weights for the glute bridge tho….. as it was too light and easy .

W3/D3 V-Taper Workout 🌲

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