Name: Playbook - Morgan Olson - W3/D4 Gnarly Abs & Arms
Uploaded: 2023-06-09T21:05:10.930Z
Duration: 85 min
Description: W3/D4 Gnarly Abs & Arms

Ayla

🥵🥵🥵🥵🥵woof woof !!!!! Arg!!!💪💪💪💪💪

Nicole

That was my longest workout😳😂💪🏻

Louis

Mena

Maite

Still making our way through the Legend Program and every workout gets better!

Mads

Menstrual fatigue murdered me and I couldn’t finish the jump rope or boxing. Taking those on the next workout. Arms are smoked!

Jess

That arm pump went STUPID! I love the variation!

Sierra

Kristin

Great way to finish wk 3! 💪🏾🔥😮‍💨 Merry Christmas! 🎅🏾🎄💙

Kysha

Cecily

Joyce

Robyn

Gbrla Prds

Julia

Epic pump. Those hammer curl pulses are killer ☠️

Got it in at the Dinah with the good  doctor

Noabeth

Superset hell 🔥 It was an awesome workout

Angel

Heather

I can’t believe I finished the entire thing!! My lats are already sore

Very good burn, and love the boxing at the end to stretch the burn!

That was an incredible workout! My gym has one heavy bag and it was being utilized by someone else. In a pinch, I did 9 minutes of burpees instead. I’m dying now, thanks. 🔥🥵

jeanette

Amazing. My arms are DONE. Not a comment specific to this workout BUT I ran two miles straight after the workout for the first time in my life. I didn’t stop or walk and I didn’t feel like I was dying afterwards. It’s beyond amazing to me how much my endurance has changed since doing these workouts.

August

Cat 🤙🏾

Look like I've been dragged through a hedge

Emily

Weighted 45 degree Back extensions w/bent knee at top  3 x 10 + 10 bw 
Leg raises on dip bar  3 x 10-12

Supine Curls 4 x 20 , 15, 12, 10 + 8 
Tricep v-bar press down  4 x 15, 12, 12, 10 +8 

Rope curl  3 x 8 +10 
Single arm tricep cable kickback 3 x 12

Hammer curls  3 x 8 + 8 pulses 
Close grip push ups  3 x 15 

Weighted crunch machine  5 x 15, 12, 10 , 8 , 15
Landmine Windsheild Wipers 5 x 16 

Jump rope  5 minutes 

Heavy bag  3 x 3 minutes

GOAL
Stack that bottom, work on positioning and get steel cut glutes and hamstrings

DETAILS
1. Like you’re doing a regular back extension, but squeeze at the top and bend the knees.
2. Grab a weight plate in hand. Get a stacked position where the shoulders are back, ribs are tucked and butt is squeezed.
3. Maintain this position for as long as possible as you hinge down into a back extension.
4. Repeat and squeeze from your hamstrings and glutes to rise. 

CUES - Ribs Tucked
- Squeeze Glutes

Bent Knee Weighted Back Extensions (drop set 10 + 10 at  bw)

GOAL
Strengthen the lower abs for supreme injury prevention, lifting strength and pelvic control #PelvicStrong

DETAILS
1. On a dip bar, extend arms and actively press away from it.
2. Create as much space between the ears and shoulders as possible. 
3. Stack your body in a perfectly straight line, abs crunched, butt squeezed, and toes pointed.
4. Begin the rep by lifting the toes up to hip level. 
5. Actively crunch your abs while keeping your hips under your shoulders, don't let the hips tuck back behind your body. 
6. On the descent, control the negative and pray to the ab Gods to power you through at least 10 reps. 

CUES
- Feet Together
- Control Descent
- Exhale on Crunch
- Hips In Line With Body
- Crunch Belly Button In

Dip Bar Leg Raise   10 -12

Superset 1

GOAL
There are more modifications to this than there are girls on your phone. There's no "one way" to curl, just some key principles. Get some blood flow to your biceps #CurlsForTheGirls

DETAILS
1. Begin the rep with your dumbbell supine aka palm is facing up towards the ceiling. 
2. Fully stretched out like a kitten in the sun, begin curling one arm by contracting the bicep. 
3. Bring the dumbbell just above elbow height and return to a fully stretched position. Hand can turn in at the bottom if pressure on the elbow is uncomfortable.  

Pro-Tip: Watch that your shoulder doesn't lift the weight. If you start raising your elbows forward and away from your rib cage, that is a sign your shoulder is being a controlling bitch. Instead, isolate that bicep. 

CUES
- Elbows Close to Body
- Don't Front Raise the Weights
- Initiate from Bicep not Shoulder
- Squeeze
- Full Stretch

Dumbbell Supine Curls (last set drop set 10+8)

GOAL
Triceps that scream strong

DETAILS
1. Proud chest. 
2. Push hips back slightly and lean torso forward at 30 degrees. 
3. Isolate elbows by pushing them forward and squeeze from you triceps to extend.
4. Keep elbows in place and repeat. 


CUES
- Right Triangle 
- Proud Chest

V-Bars Pushdown  (last set drop set 10 + 8 )

Superset 2

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 (drop sets 8+10)

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

Superset 3

Hammer Curls (8+8 pulses)

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

Superset 4

GOAL
Carve those v-lines in babyyy

DETAILS
1. Standing tall, hold the end of a barbell in both hands at chest height, and keep your arms straight.
2. Brace your core as you slowly move your arms to the left or right, toward your hips.

CUES
- Crunch Abs into Spine
- Proud Chest
- Move from Core

Landmine Windshield Wipers

GOAL
We’re thickening the density of your abdominal wall for a proper 6-pack. My favorite exercise for abs, ever. 

DETAILS
1. Use a close grip attachment and pick a challenging weight. 
2. Get on your hands and knees and walk back about 6 feet from the machine. 
3. Squeeze your elbows around your head. 
4. Hover over the space ahead of you. 
5. Begin by crunching the belly button into the spine. 
6. Find your balance and isolate the ab crunch. 
7. Avoid pushing the hips back towards your feet as you crunch. 

CUES 
- Hollow Rock
- Hover

Cable Crunch

Superset 5

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

1. Wrap your hands and wear 14-16 oz boxing gloves. 
2. Freestyle box on a heavy bag.
3. Use your footwork and head movement to simulate dodging punches.
4. Work on hip connection to bag, neutral wrist, and speed.

The Fighter Cheat Sheet: 
* 1-2 (Jab-Right cross) 
* 1-1-2 (Jab-Jab-Cross) 
* 1-2-3 (Jab-Cross-Left hook) 
* 1-2-3-2 (Jab-Cross-Hook-Cross) 
* 1-2-5-2 (Jab-Cross-Left uppercut-Cross) 
* 1-6-3-2 (Jab-Right uppercut-Left hook-Right hand) 
* 2-3-2 (Right cross-Left hook-Right cross)

Heavy Bag Freestyle 🥊

W3/D4 Gnarly Abs & Arms

Absolutely loved it! It’s exactly what I needed to add to my rugby S&C routine. Great movements for athletes playing contact-heavy sports. Thank you!

Indigo

Brijhae

W1/D1 Legs | Rack Pull

Kimberly

It’s hard to jot down super set info bc of the way the app is set up

Sofia

W1/D2 Legendary Pull 🔥

So challenging! Loved the pause for the bench press 💪🏼

I did the push today but there was some pull movements? Guess I’m just curious as to why

timeforGAINS

W1/D3 Legendary Push | Bench

I will feel that tomorrow. Arms are DONE.

Nora

Talena

1st week of 3er round of the legend 💪🥵🔥

W1/D4 Full Body Demolition 🤺

Struggle to get to the gym, struggle to get through. Made it. That’s something.

W2/D1 Legs | Back Squat

Could barely lift my boxing gloves at the end after all those curls!!

W2/D2 Epic Pull Day 🥊

Struggled to get to the gym. DST is my nemesis. Got it done. With a new 3RM.

Courtney Schrade

W2/D3 Push | Bench 🔥

Had to stop mid workout to help a family member with a task. Finished up at home as I could. Some days are like that. :)

Korra

Definitely getting stronger! 45 pounds weighted planks woof woof 🥵🔥

W2/D4 Full Body Burn 🔥

What’s some alternatives for sissy squats,  and some of your PF doesn’t have some equipment.  I know I need to hit a real gym but it’s the closest and open 24hrs for hectic work schedule.

Monique

W3/D1 Legs | Deadlift

Makala

W3/D2 Epic Pull Day 💪🏼

Hit a big PR today! Let’s go! These work outs keep my ass sore everyday!

W3/D3 Big Bench Day 🦾

Katie

That air dyne 🥵 legs are shaking 🫨 🔥

Was a killer on a hot day with the AC not working 💯 but I killed it and feel awesome! Legs 🦵 be growing!!

W4/D1 Squat Dom Legs

Short and effective. I wound up adding straight arm pull downs, cable crossovers, and close grip pull downs. And now I’m dead.

W4/D2 Pull Volume

Noddy

Felt good after taking a week off. Still feeling strong 💪

W4/D3 Push Pump

Those side planks woof woof … freaking love those💪😅🔥

Those side lying push ups are something else lol

W4/D4 Bulletproof Full Body 🦾

Damn that was good! 🔥🔥💪🏻💪🏻

Killer glutes/hammies workout. I’ll be crying tomorrow, don’t worry 😉

W5/D1 Leg of Steel

The pats are on fire, had to change up a few exercises due to machine availability, but it felt great!

W3/D4 Gnarly Abs & Arms

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