Name: Playbook - Morgan Olson - W3/D4 🌸Pushin' Daisies💀
Uploaded: 2024-01-21T02:10:11.653Z
Duration: 65 min
Description: W3/D4 🌸Pushin' Daisies💀

Angela

This one should’ve been called “trembling triceps” 💀 💪

Shawna Black

Beck

Christi

For having a bum wrist that was a really great 😃

Salsa

Amber Lawrence

MARIANA

Why do I do this to myself… another twofer.. bye legs and triceps.

Michelle

Kallie 

Push has and always will be my favourite and I adored this workout! The skull crushers with a twist are so different and I love them

Vanessa

Allie

That last twist got me feeling like my arms are jello😳💪🏻

Louis

Love/hate relationship with this one! My triceps feel like they’re going to explode!!!

Shelley

Box jumps were borderline dangerous after those calf raises yesterday 😅 
Holy pump ❤️‍🔥🙌🏽

Steph

Ashton

Loved today! Really really loved it. My arms are wiggly worms but fat pumped wiggly worms.

August

Great workout! Loved this one . Looking forward to the next one

Sadie

I liked the skull crusher twists. Definitely feeling the chest and tri burn 🔥🔥🔥

Stephanie

Ryan

Nicole

Robi

Abby

I’ll be feeling that tomorrow ..and the day after that.

Korra

Four

I’m terrible at the grip plank push-ups and those skull crushers get me every time, but I was able to increase my weights for the dumbbell rows. 💪🏼💪🏼💪🏼

Gabriel

35s on the chest press! And I can’t lift my arms from all the tricep work 💀

Aleeya

Feeling amazing after seeing shoulder and chest definition! Body euphoria coming in hot 🔥

Mads

Those extensions at the end sheesh 🥵🔥

Annamaria

Shanna

Had to force myself up the stairs to start on this one, but glad I did. Birthday Eve pump feelin tuff 😛

Harley

High reps today! Felt really good on the db bench!

Kelly Backes

Nikki

Those skull crushers though...💀💀💀

Now that we're talking about supplements, let's rap about Creatine Monohydrate. 
Creatine is one of those misunderstood supplements. It actually has more research done on it than any other. Annnnnd it gets results. 5 mg a day, every day (even on rest days). It brings water into the muscles, letting you produce more ATP. ATP = Energy, which helps you crush out one or two reps more. One or two reps more is a big deal in the long term game. If you feel a bit bloated, that's normal. The water weight will go away during your workout.

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

GOAL
Get those movement mechanics warmed up by sitting those hips baaaack #GoodForm

DETAILS
1. Set rope to lowest height. 
2. Walk forward about 3 steps.
3. Wide stance for balance. 
4. Keep rope close to groin. 
5. Send hips back with knees slightly bent. 
6. Back is flat thru entire movement with chin tucked. 
7. Stand + squeeze your glutes. 
8. Lean slightly forward to maintain balance. 

CUES 
- Hips Back 
- Flat Back
- Knees Bent 
- Squeeze

Rope Hip Hinge

GOAL
Power + speed 

DETAILS
1. Stand a few inches in front of the box
2. Slightly bend knees and push out slightly. 
3. Swing arms behind you. 
4. Throw arms up to propel the jump. 
5. Extend hips and knees to accelerate out the bottom. 
6. Land softly on box. 
7. Aim to throw all your momentum up and forward, not down on the box. 
8. Step down, alternating sides. 

CUES
- Throw Arms Up
- Soft Landing
- Exhale

Box jumps

GOAL
Wake up with rotation + power #CNS

1. Set cable to lowest height. 
2. Get in a staggered stance (ex left foot fwd, right arm row)
3. Bend knees to feel grounded. 
4. Rotate opposite arm forward and back while rowing back. 
5. Think of pulling as hard and quick as you can. 
6. Rotate through the upper back. 

CUES
- Staggered Feet
- Rotate
- Exhale
- Power 
- Tuck Chin

Lawnmower Row

CNS Warmup 1

GOAL
You're only as good as your weakest arm. Unilateral pressing to develop strong pecs, shoulders, and triceps 

DETAILS
1. Start sitting upright on a bench. Dumbbell on each knee with a 90 degree elbow.
2. Use your knee to hike the weights up to your chest height as you lay back on the bench. 
3. Immediately press out of the first rep, that may be the trickiest part.
4. Elbows are 45 degrees angle your body and you got that right triangle in yo elbow. 
5. Control the weight as it descends. Lower elbows to parallel or just below for happy shoulders and strength building.
6. As you're pressing up, squeeze the chest.  
7. Wrist is directly over elbow. And wrist is neutral. 

CUES
- Heels Grounded
- Elbows Just to Parallel
- Shoulder Blades Back and Down
- Wrists Neutral

Dumbbell Bench Press

GOAL
Isolate the chest for confident posture and a striated chest

DETAILS
1. Set cables to shoulder height.
2. Begin by taking a lunge stance. 
3. Proud chest, slightly bend elbows, and externally rotate your shoulders.
4. Start with handles touching together and squeeze your chest as hard as possible. 
5. Slowly release and lower back. Keeping elbows slightly bent and the tension in the chest.
6. Squeeze the handles back together. 
7. Don’t overpower with your shoulders. Aka don’t shrug. 

CUES
- Proud Chest
- Sternum Up
- Externally Rotate
- Squeeze from Your Chest

Cable Chest Flys

GOAL
Get some shape to your upper body and improve your shoulder function 

DETAILS
1. Knees are slightly bent, hand grip can vary but usually right inside the shoulder is optimal. 
2. With the weight at your hips, begin pulling by leading with your elbows. Get the elbows up towards your ears and the weight will follow.
3. Keep the weight close to your body. 
4. As you pull, you can shrug up to target the traps as well. 
Pro-Tip: I prefer not wrapping my thumb around the bar aka less internal rotation.

CUES
- Shrug Up 
- Squeeze Up
- Knees Slightly Bent
- Chest Up

Dumbbell Upright Row

Make 'Em Stare

GOAL
Tricep sculptor  

DETAILS
1. Stand upright. Hips slightly back, proud chest. 
2. Push elbows forward.  Squeeze the rope down and extend the wrists away from each other. 
3. Keep resistance out of chest by reaching the elbows forward. 

CUES
- Squeeze from Tricep
- Proud Chest
- Hips Back

Rope Pushdown

GOAL 
Amazing, just amazing. Great way to overload the triceps, chest and shoulders while getting a lot of volume 

DETAILS 
1. Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height. 
2. Place your hands next to one another on the bar.
3. Position your feet back from the bar with arms and body straight. This will be your starting position.
4. Keeping your body straight, lower your chest to the bar by bending the arms.
5. Return to the starting position by extending the elbows, pressing yourself back up.

CUES - Right Triangle 
- Squeeze from Triceps 
- Strong Plank Position

Incline Close Grip Push Ups

Tri Size

GOAL
A lil twist to the skull crushers - finish with the palm forward + keep the elbows more behind your chin #Crushed

DETAILS

1. Lay flat on a bench, with a dumbbell in each hand.
2. Keep your palms facing each other and bend at the elbows so the dumbbells go toward your head, keeping your hands far enough apart that the dumbbells go to your ears.
3. Wrists are neutral and not getting broken by the weight.
4. Extend by squeezing the tricep + twist so your palm is forward.

Note: you can do this on the floor if you don’t have a bench. 

CUES
- Elbows Above Chin
- DB Comes to Forehead
- Wrists Neutral
- Be a Badass Cuz Most Guys Don't Even Do These

Dumbbell Skull Crushers w/ a Twist

W3/D4 🌸Pushin' Daisies💀

Branching out with your programs. On the recovery from an ACL surgery last May. Was in tip top shape with your Fighter program prior to injury.  Put on 30 pounds while down. I’m an avid cyclist. Never been over 130-135. Sitting at a nice 163 now, trimming inches. Feels good. The number doesn’t matter anymore. Seeing progress. Any tips are appreciated.

Carrington Vercher

I’m so excited to get started! Right program, right time. I need this!

Tobias

PHOTOSHOOT FRESH 2.0 CHALLENGE STARTS 1/9

April

Patricia Sessa

Charlie Oak

Challenge Debrief

Tessa

Switched from the fighter feed to start this today and 🥵🥵🥵 is all I can say. Exactly the switch up I needed. This full body hits DIFFERENT

W3/D4 🌸Pushin' Daisies💀

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