Name: Playbook - Morgan Olson - W3/D4 Legs 🦵🏼
Uploaded: 2024-01-21T02:10:11.662Z
Duration: 45 min
Description: W3/D4 Legs 🦵🏼

My burpees are way better than they were when I started! My coordination and strength overall are much improved in only 3 short weeks. I love this program and I recommend it to everyone.

Kait

Karolína

Christina

Haeley

I need a little more than 20 sec rest with burpees and jump squats. However I was able to do two sets of regular burpees 👍

Jessica

Rianne

Susan

Oh that was a great workout!! Tired legs!!

Mandy

Kayla Jones

Good! What can I do instead of a banded wood chop if I can’t find a high enough anchor?

Jodie

Maddie

Michelle

Sarah

Very good, very good amount of exercises and reps and was able to have the stamina to compete the end too

Angelo

Holding the squats as my chiropractor suggested & still feeling that burn. Love this program so much!

emily

Great! Just when I think it’s gonna be an easy work out the last two rounds kicked my ass even harder & I could feel my thigh muscles like never before. They feel like brick they’re so strong - I’m exaggerating but I swear it feels that way. lmao

Classss as usual 🦵🏻🦵🏻🦵🏻

Abii

Vanessa

Amber

Anniesha

Difficult to attach the resistance band for the wood chopper abs exercise at home. Alternative exercise maybe?

Marley and Clara

Actually being able to do 10 jumping squats without stopping.

Bailey

Selina

I know I won’t feel my legs in the morning😅🦍

Janae

I was finally able to do burpees!!🥳 💕

Alma Kántor

Emily

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 20 steps one direction, then 20 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

GOAL
More inner thigh and outter butt work 

DETAILS
1. Lying on your back either on a bench or on the floor.
2. Bend at the knees, feet wide, toes 45 degrees out and plant your feet into the floor.
3. Press into the floor with your feet to raise your hips, and squeeze your glutes at the to initiate the movement.
4. Exhale gently to engage your abs, putting less pressure on your lower back.

CUES
- Initiate with Squeeze of Booty
- Drive from Heels
- Knees Over Ankles

Bodyweight Sumo Glute Bridge

GOAL
Side booty for...welp side booty and the healthiest knees since you were a newborn 

DETAILS
1. Place a band above your knees. 
2. Stand upright with a proud chest and slightly hinge over by pushing the hip back a few inches.
3. Begin by squeezing one leg out to the side.
4. Slowly initiate the movement by squeezing, not swinging.
5. Lower slow and repeat. 
6. Switch sides. 

Note: sometimes the stable leg gets tired, it’s okay, we’re also working your ability or stabilize and resist tension. 

CUES
- Mind Muscle Connect
- Initiate from Glute
- Slow & Controlled

Banded Glute Abduction

Superset

GOAL
Athletic advantage, injury prevention and oblique shredder

DETAILS
1. Set up a resistance band above shoulder height. 
2. Grab the end with both arms extended. 
3. Start with shoulders, hips, and feet square/straight forward. 
4. Rotate the torso away from the anchor point, keeping the hips square. 
5. Then, chop that wood by rotating torso towards your hip and slightly towards the ground.
6. Squeeze abs & exhale. Return slowly to start position. Repeat. 

Pro-Tips: Ribs are tucked and you compress/crunch your abs a little. Back foot pivots as you chop. Hips can rotate or stay stationary, whichever gives you a better ab squeeze. 

CUES
- Squeeze Butt
- Rotate Torso
- Tuck Ribs
- Crunch Ribs to Hip Slightly
- Straight Arms Whole Time

Banded Wood Chop

Air Squat

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
Cardio life, aim for a soft landing. Swap for 1 regular squats with 5 high knees jumping is too much impact per rep. 

DETAILS
1. In squat position, squat with driving the knees out. 
2. Accelerate out of the bottom right of the squat and jump. 
3. Extend knees fully. Squeeze your butt. 
4. Land softly. 
5. Repeat. 

CUES
- Tall Jump
- Soft Landing
- Exhale on Jump

Jumping Squats

W3/D4 Legs 🦵🏼

Naïka Champaïgne

Candace

Grace

W1/D1 Chest, Back & Abs

Karen

W1/D2 Butt Stuff

Worm pushups are killer 🙇‍♀️❤‍🔥

i died at the worm pushups my lil arms were like a worm and spaghetti by this time

I had to modify for equipment and wrist and lower back needs but pretty happy to could get through it.

Camille

W1/D3 Chest, Back & Abs

Jessie

W1/D4 Legs 🦵🏼

Hard but I feel pretty proud that I did it!

W2/D1 Chest, Back & Abs

First real work out after top surgery and it feels good to move this way again 😌

Sora

W2/D2 Legs 🦵🏼

Kelly

Nellie

W2/D3 Arms & Abs

Deanna

Ellie

Selena

W2/D4 Quad Pump

It’s been a while since I felt like throwing up after a work out. Great workout

W3/D4 Legs 🦵🏼

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