Name: Playbook - Morgan Olson - W3/D4 Booty & Abs
Uploaded: 2024-01-21T02:10:11.634Z
Duration: 75 min
Description: W3/D4 Booty & Abs

Love everything about this. Bulgarian split squats are my fave

Jamie

Angelika

Abby

Ingrid

Georgia

Kayla

ReAnna

JT Tilton

Olivia

Sharon Braddock

Hit a new PR w/ hip thrusts but what really killed me was the Bulgarian squats.🥲💪🏽

Maia

Shayna

Courtney

When you say “point your toes like a ballerina” you need to explain which direction bc in the video example you are not pointing your toes like a ballerina. So just be more diligent about the way you describe things, please! Love you!

Ryann Reus

Alexis

Melissa

Bailey

Holy shit today was HARD. I’m SWEATING.

Lexie and Lexis

Brook

Apryl

Oasii

Finishing off week 3! Feel the pump, keep the focus and exhale on every rep.

Warm up that glute medius for better knee health and side butt

GOAL
Pre-pump your external rotators to strengthen your hips and knees 

DETAILS
1. Place a band slightly above your knees, standing tall and starting with your feet about hip width.
2. On your toes, push your knees out and lower down about 2 inches.
3. Chest is up and step to the side. 
4. Do about 15-20 steps one direction, then  the same on the other. 
5. Do not lean, or step so far that your knee falls inward and maintain tension through the band the entire time.

CUES
- Squeeze from Glutes
- Knees Out
- Stay 2 Inches Bent

Lateral Band Walk

GOAL
Look like Frankenstein, booty like JLo

DETAILS
1. With a band above your knees, stand tall and begin the movement by squeezing your glute. 
2. Side walk for an even amount of steps on both sides. 
3. Avoid moving from the quad, instead mind muscle connect and squeeze from your glute. 

CUES
- Proud Chest 
- Squeeze from Glutes

Straight Legged Lateral Walk

GOAL
A good squat comes from flexible ankles/hips, a strong ass, and a developed core #FoundationalShit

DETAILS

1. Feet under your hips, toes slightly turned out according to your ankle flexibility, and reach your hands forward for balance. 
2. Begin by simultaneously reaching your hips back and bending the knees.
3. As you descend, spread the Earth with your feet aka push those knees out. 
4. When the hips go just below the knees, you can stand up. If you look like a rounded goblin, you gotta stretch mo.
5. Ascend and squeeze that ass at the top of a rep for ultimate booty building.
6. Exhale on the way up

CUES

-Chest up
- Shoulder Blades Pinned
-Knees Push Out
-Weight in Heels

Banded Air Squat

Glute Pump

Do 10 regular reps and Glute bridge and then 5-10 pulse reps. Add a pause throughout the set for ultimate butt stuff.

GOAL
Ultimate glute builder without loading the spine 

DETAILS
1. Begin seated on the ground with a bench directly behind you. Have a loaded barbell over your legs. Having a pad on the bar can greatly reduce the discomfort caused by this exercise.
2. Roll the bar so that it is directly above your hips, and lean back against the bench so that your shoulder blades are near the top of it.
3. Begin the movement by squeezing your butt. 
4. Push through your heels and tuck your pelvis. Focus more on glute activation and tucking the pelvis rather than how high you can push the bar. 
5. Slowly lower by pushing the hips down and repeat. 

CUES
- Initiate from Glutes
- Tuck Pelvis

Barbell Glute Bridge

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
Puts more focus on hamstring and glute, loads your hip joint, and works your shitty coordination and balance #AlsoBooty

DETAILS
1. Stance is hip width apart and your back is turned towards a bench.
2. Reach your back leg on the bench. With the back toe face down, jump the front leg a good distance ahead of you, almost as far as you can reach.
3. Begin by pushing the hips back and down
4. Knee is slightly behind ankle and chest is upright.
5. Knee pushes out. It is not inside your ankle/hip. No knee problems on my watch, only booty buildin.
6. Ascend up with an upright chest and tucked ribs.

CUES
- Step Far Forward for Booty
- Hips Back
- Chest Over Knee
- Knee Out
- Step Closer for Quads
- Feet Shoulder Width Apart

Dumbbell Bulgarian Split Squat

GOAL
Strengthen your external rotators for healthy knees, lower back and butt 

DETAILS
1. Lying on your back, bend at the knees, and press the bottom your feet together.
2. Drive your knees toward the floor.
3. Press into the floor with your feet to raise your hips, and squeeze your glutes at the top of the movement.
4. As you press, exhale gently to engage your abs, putting less pressure on your lower back.

CUES
- Squeeze from Glutes
- Tuck Your Pelvis & Chin 
- Push Knees Out

Frog Pumps

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

Non-stop. Ultimate blood flow to abs for that 6-pack abs.

GOAL
6-pack body weight edition, just make sure to crunch your abs and not sit up with your neck #ProTips

DETAILS
1. Lay on your back with your knees bent.
2. Begin my crunching your abs into your spine with your wrists dragging up your quads.
3. Crunch up to raise your wrists up to the knees.
4. Move slow and work from the abs not momentum.

Wrist to Knees

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

GOAL
Get those V-line obliques by looking like a weirdo #WorthIt

DETAILS
1. Lay on your back. 
2. Bend your knees and place heels far enough where you have a good range of motion on the movement.
3. Crunch your abs into your spine and slightly elevate the shoulders off the ground.
4. Straighten out your arms and begin by touching your ankle with one arm. 
5. Move slow and intentionally aim to contract the obliques. 
6. Repeat on the other side.

Ankle Biters

GOAL
V-lines baby 
 DETAILS
1. On your butt, bend your legs at the knees.
2. Get a proud upright chest. 
3. Twist your torso and punch through with the fist.
4. Hold the contraction for a second and move back to the starting position while breathing out. Repeat on the other sides.

CUES - Proud Chest
- Squeeze Abs
- Exhale on the Punch

Torso Twist

MoMo[Muscle] Ab Burner

W3/D4 Booty & Abs

Just started surfer 2.0 and loving it already. So, so good

Adeela

Camille

Jenna

W1/D1 Legs 🦵🏼

Jessica

W1/D2 Shoulders & Triceps

2 arm days back to back is a killerrrrrr!! I'd like to see the supersets use the same equipment, because my gym is always busy and hard to bounce around from spot to spot without losing the machine/space

Not a good day to leave my water bottle ! 🥴 A Burpee to Plank ration with no rest in between is crazy ! 😫😭 Good ass work ! 🔥💪🏾

Kysha

W1/D3 Back & Bis

Talisa Walter

This first week of the surfer program has been everything I needed for a new challenge! I'm so motivated to keep going 💪

Chloe

W1/D4 Booty & Abs

Great one but because my gym doesn’t have a sissy squat machine find it difficult to find alternatives, so would love if that could be included which alts would be good for it

W2/D1 Legs 🦵🏼

Always a great workout! Love love your program

W2/D2 Shoulders & Tris

That’s sprint was an awesome finisher to a very good workout.

Amanda

W2/D3 Back & Bis

Feeling the burn in my ass and abs! I mos def felt challenged!

Rachel Flores

2 wks off is crazyyyy ! 🥴 Back at it nonetheless ! 💪🏾😤 Let’s Goooo !

W2/D4 Booty & Abs

Dominique

Odineth

W3/D1 Legs 🦵🏼

Would be nice to get some tips what I van do instead of heavy bag, since in a lot of gym we dont have that. I did sky machine today, but I’m curious what is your advice.

Fanny

Fell off for a bit but finally got back to it a d this was the best way to start it off! Shoulders bi tri back all of it on 🔥🔥

W3/D4 Booty & Abs

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