Name: Playbook - Morgan Olson - W3/D4 Full Body Burner 🔥
Uploaded: 2024-01-21T02:10:11.621Z
Duration: 90 min
Description: W3/D4 Full Body Burner 🔥

Rachel Flores

Jessica

Steph

Kat Rosario

Jensen

Louis

Kallie 

Well, almost cried doing abs so, thats that.

Aneesa

Loved this workout. Body feels like im getting my strength back!!

Ryane

Candace

Debbie

I'm burning up! 💪 Best workout yet 🔥🔥

Andreia

Tonia

Ayla

Drea

Devin

Shoulders turning into boulders 🪨 😂

Brandon

Dead..this does not get easier the second time around.

Makala

Nora

i got my workout in before work and feel AMAZING 🔥

Ashley

Beautiful variety and separation of exercises by muscle group!!! Felt really good after this workout! 💪🏽💪🏽

Djé

Elmaz

Love this ab burn. The former cross fitter in me was happy with the high pulls. Missed those.

Maddie

Feeing the burn all over. Great complete workout!

One of the best workouts on this app. My favorite so far! 🔥

Angely Gonzalez

Crys

Dani

They just keep pushing you! Gets better every time. So glad to have found you and this program!

Full body kicked my a** today! Following these keep me on track and keep me pushing since I can see I lift heavier every week

Jami

Iuliia

This was fantastic. New PR on shoulder press 💯

That was really good! I added calves, glutes, and cardio.

Reece

Fun workout. Added in some goblet squats too

Gabriel

Christi

🔥 excited for rest day but also excited for week 4!!! 💪 feeling good.

Gabrielle

Kynda

Chauncia Anderson

Chloe

Best full body. Love it, with the big lifts.

Kate

Sabrina Espinoza

Logan

My abs are in absolute agony after this week, can’t wait for the next one 🫠

GOAL
Abductors, booty, and hamstrings but make it hard 

DETAILS
1. Starting with feet wider than shoulder width, toes slightly turned out, and shins on (or close to) the bar, press your knees out while dropping your hips down to find a strong starting position.
2. Position the hands where the rough meets the smooth on the barbell.
3. Lock in your back by stiffening your spine, brace abs, and have hips slightly higher while keeping back flat.
4. Stand by driving the knees out and squeezing your butt at the top.
5. Descend by pushing the hips back and keeping the bar close to you.

CUES
- Bar Close to Body
- Flat Back
- Brace Abs

Barbell Sumo Stiff Leg Deadlifts (RPE 65%)

GOAL
Get more power than an NFL linebacker 

DETAILS
1. Perfect deadlift position with hips slightly lower aka stiffen spine, squeeze armpits knees bent hips back and shins parallel.
2. Hands are a little wider than shoulder width - use straps if you have them.
3. Begin the pull by driving the legs into the ground. Keeping the chest and shoulders over the bar.
4. Do not pop the hips up - use the legs.
5. Once you reach the hips, extend the legs and ‘jump and shrug.’
6. Bend arms and keep bar close to bottom.

Pro-Tip: This is highly technical and athletic. Start slow - swap for box jumps if needed.
 CUES
- Hips Sit Back
- Use Legs
- Jump, Shrug & Bend Arms

Clean High Pulls (RPE 55%)

GOAL
Strengthen your leg drive with minimal spinal fading 

DETAILS
1. Feet position - Put them up high to stretch and work those hamstrings/glutes, or put them lower and closer together to smash those quads. 
2. Begin by pinning your shoulder blades into the pad, getting a proud chest, and setting your feet.
3. Un-rack the weight and lower slowly.
4. Keep the knees driving out slightly. Don't look like Bambi just coming out of the womb.
5. At the bottom, only go low enough where your lower back is still against the back pad.
6. Drive from heels to extend legs and don't lock out the knees fully at the top. We ain't tryna blow a knee.

CUES
- Back Pinned Against the Pad
- Knees Track Out
- Push from Heels

Leg Press

GOAL
Controlled lat pulldown

DETAILS
1. Full stretch. 
2. Externally rotate aka show your armpits. 
3. Begin by squeezing your elbows down towards hips. 
4. Proud chest. 
5. Slowly release and return to starting position. 
6. Drop set into unilateral reps when you’re tired. 

CUES
- Proud Chest 
- Externally Rotate

ISO-Pulldown (last 2 sets drop set 12+8)

GOAL
Shoulder stability + builder 

DETAILS 
1. Sit, shoulders back, proud chest. 
2. Elbows slightly in front of body, squeeze shoulder blades.
3. Press up. 
4. SLOW the way down. Control and make a 90 degree angle. 
5. Press again. 

Pro-tip: keep forearms vertical. 

CUES
- Proud Chest
- Look Up
- Slow + Controlled

Dumbbell Shoulder Press (last set drop set (5+8)

GOAL
Sculpted arms

DETAILS
1. Set cable to high setting. 
2. Stand with proud chest, hips push back slightly and shoulder blades back. 
3. Elbow forward, squeeze from tricep. 
4. Flex the wrist aka the pinkey toward your forearm. 
5. Slowly come back to starting point. 

CUES
- Right Triangle 
- Proud Chest

Single Arm Tricep Pushdown (drop set 12+8)

GOAL 
Posture, forearms, core and traps of a tank

1. Holding onto a dumbbell or kettlebell in each hand, stand tall and keep a forward gaze as you walk forward maintaining good posture.
2. Keep the dumbbells or kettlebells 1-2" away from your body.
3. Start to walk forward, while maintaining perfect balance and stability.
4. Avoid rocking side to side. 

CUES
- Proud Chest
- Minimize Rocking

Farmers Carry

Arms 🦾

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 Full Body Burner 🔥

So good. The boxing set at the end was an awesome finisher.

Tonya

Still hurt. Still doing as much as I can. Torn ligaments got me all messed up but I’m still working at it.

Tommy

Kicked my ass! But really good, leg day is rough for me to stay motivated to push through it. But it helps to be able to see your videos as to what the form should look like and being able to log everything. We love a good check list! It was a good start off! Can’t wait to see my progression throughout the weeks!

Hannah

W1/D1 Fighter Legs 😈

Carmen

Jessie Wang

W1/D2 Back and Bi’s 🔥

It was very challenging but all worth it 🦾🔥

Nadia

W1/D3 Fighter Push 🦾

Those cleans can be rough for us big yiddie peeps, but such a good work out. Might be crawling out after those burpees not gonna lie 🤣

Emily

So hard! I'm on week 1 and know this should get easier but would be nice to have modifications /some optional exercises

Anna-Peter

W1/D4 Full Body Burner 🥵

Great workout, I am using a home gym so I do look up a lot of alternatives for resistance bands and depending on how I feel it is compared to the actual machine needed I add reps or sets as needed.

Arden

Boyyyyyy I bout damn near died at those sissy squats. You did your big one with this Morgan 😘🤌🏾

Tori

Workouts are great but depend on the gym you attend having a huge amount of kit and equipment. I couldn’t do half of this session unfortunately due to lack of equipment, and the gym I go to is pretty decent. Would be great to have alternative options for each exercise using different equipment. Thanks

Kate Bouchier-Hayes

W2/D1 Glute Builder 😏

Great workout as always. I've been lifting for more than 10 years and Morgan's workouts are always challenging!

Miel

W2/D2 Fighter Flex 💪🏼

My arms are wrecked 🥵 shaking as I leave the gym hahah

Alexis

first day back from being sick for a week . time to build my strength back up!

chenise

W2/D3 Bulletproof Chest 🧱

Mads

Ain’t no 🤬 way..almost got taken out at those Bulgarian jumps.

W2/D4 Full Bod 🤬

Jyoti

W3/D1 Shredded Legs 🦵🏼

Have to modify everything due to an injury so just doing as much as I can right now.

Absolutely had to modify some but feeling it for sure

W3/D4 Full Body Burner 🔥

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