Emily

Week 3 of our program - our goal here is tempo work and adding weight each week! Hopefully you’re getting more comfortable and confident with these moves. Get to know and love them as we will be building off of these in your future training. 😈

3 second eccentric (lower into it 3 seconds down, no pause, 1 second up).

GOAL
Stop that quad loading lunge and sit back into the hips for glute work and team no knee pain

DETAILS
1. With dumbbells in each hand, stance is wide like a squat. 
2. Initiate the movement by taking a step back. Reach your hips back and lower your chest over your knee. Contacting the back leg through only the ball of the foot, descend until your knee nearly touches the ground. 
3. Lower slow, load the hip and then to stand drive from the front leg, not back. 
4. Do desired reps on one side, then switch. 
 CUES
- Hip Loading
- Chest Over Knee
- Sit Hips Backs

Dumbbell Step Back Lunge

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

Muscle Maker

GOAL
Sculpt those hamstrings without lower back pressure, aka isolation exercise #HamTings

DETAILS
1. Tuck your pelvis into the hip pad. 
2. Point your toes like a ballerina. The weight will just feel heavier, you're welcome. If you flex your toes, you tryna lift with your calves...don't do that. 
3. Get in a full length leg stretch then curl the weight by squeezeing from your hamstrings with a controlled negative.
4. Exhale on the curl, inhale on the negative

CUES
- Slow Negative
- Stay Focused 
- Relax the Toes
- Tempo is Life

MODIFICATIONS
One legged - say bye-bye-bye to those imbalances. Add in quarter reps, pulses, and holds for the ultimate life-altering experience.

Lying Leg Curls

GOAL
The holy grail of rowing. It focuses on scapula retraction and spinal extension #BangForYourBuck

DETAILS

1. With the opposing knee and hand resting on a bench, let the dumbbell fall directly below that boulder shoulder of yours. 
2. Stiffen/extend your spine. Rounding of the spine inhibits proper shoulder blade retraction/depression.
3. Square up your shoulders.
4. Initiate the first inch of the movement by squeezing/depressing your armpit. Think of "crunching" your armpit to your hip. 
4. Pull elbow to hip, think like you're starting a lawnmower like the little badass you are.
4.When pulling, keep the right triangle bend in your elbow. 

Pro-Tip: Dumbbell moves in an arc or "C" shape from below shoulder to front of hip.

CUES
- Initiate with Scapula 
- Chest is Squared Up
- Flat Back

Dumbbell Lat Row

Sculpting Tings 🔥

GOAL
Build ab strength relative to your body weight 

1. Lie down flat on your back and contract the abs, pulling the belly button towards the floor. The arms and legs should be held straight out from the body with hands and toes pointed.
2. Slowly raise shoulders and legs from the ground. The arms and head should be raised along with the shoulders. The lower back must remain in contact with the floor.
3. The goal is to find the lowest position that you can hold the arms and legs, without them touching the floor and without breaking lower back contact (the point at which the lower back begins to arch from the ground).

CUES
- Point Toes
- Hollow Rock 
- Crunch Belly Button into Spine

Hollow Rock Hold

GOAL
Athletic advantage, injury prevention and oblique shredder

DETAILS
1. Set up a cable to the lowest height [note you can also set to shoulder height or above for other angles]. 
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

Wood Chop

Core Work

3 second eccentric (lower into it 3 seconds down, no pause, 1 second up) except ski erg.

GOAL
Isolate that elbow for bicep life 

DETAILS
1. Begin the rep with a supine and fully stretched arm. 
2. 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.

CUES
- Squeeze Bicep
- Exhale on the Pull

Preacher Curl Machine

GOAL
Tricep crusher 

DETAILS
1. Sitting on an upright bench or slightly upright, grab a dumbbell. 
2. Lower behind with elbows tucked. 
3. Squeeze triceps to raise. 
4. Slow negative, strong squeeze. 

CUES
- Elbows Close
- Stretch

Overhead Dumbbell Tricep Extension

GOAL
Death. Jk…power, fat burning cardio + you may or may not see the light #Ouch

DETAILS
1. Grab the handles of the ski erg and set resistance dial between 7-10. 
2. Start your stokes by using your hips and legs to drive the power. 
3. First position squat position, get on toes, tall reach.  
4. Second, drive down into a squat with a follow from your arms. 
5. Focus on using the hips. 
6. Drive up, throw your hips back and down and follow with arms. 

Swap for row erg, air dyne or sprints if your gym doesn’t have this. 

CUES
- Breathe
- Strong Core
- Tip Toes 
- Leg Drive

Ski Erg (Sprint)

Arm + Abs Burn

W3/D4 The Inferno 😮‍💨

Super hyped to have found you and your programs. I’ve been wanting to start a guided program outside of CrossFit classes, but had yet to come across something geared towards non-binary AFAB friends. Loving the focus on mindfulness and authenticity. Excited to start with health is wealth and move into the Fighter program!

Taylor

I love this. I didn't actually register for the challenge but I am going to do the workouts! Last year was very mentally draining and I am finally getting back on track and you sharing this really makes it that much better knowing some of us are not alone. Thanks for being an awesome coach and sharing your knowledge with us!

Jojo

Prep for Health is Wealth

This is such valuable content. Sincere thanks and appreciation!

Angela Downs

Thank for you for being encouraging, I’m looking forward to working with your programs!

The included document is so well written and helpful! Super interesting new information!

Remy

The Right Direction

This left me feeling great thank you so much !

Nadirah

Awesome just getting back into it this was a perfect workout for beginners

Nicole

W1/D1 Time to Werk 😈

This is so perfect for a tight schedule and home workout / full body friendly, loved it.

Steph

W1/D2 Power Pump

💧💧I don't think i've ever sweat this much in my life! Loved it! Took a bit of improvising. My gym doesn't have all the machines. But the Facebook Community really helped me out! Thanks a lot all! 🙏🏻

Thought this was going to be an "easy day." I was soooo wrong.

W1/D3 Cardio Baby [or Hike] 🌴

Kelly

Enjoyed the slightly shorter day today, but that triple set at the end got me good!

W1/D4 Bulletproof Body 🥵

10 Steps to a Healthier You

Exactly what I needed today! Short and powerfull! My roommate joined me and she loved it! Glad to be back after a rough week.

W2/D1 Soul Crusher 🥵

W2/D2 Fully Loaded 💣

joe-nato@hotmail.com

W2/D3 Cardio Baby [or Hike] 🌴

W2/D4 Full Bod Burner 😈

never move to pittsburgh or the east coast if u think la is cold 😂😂😂 - all jokes aside loved the rant!

Thank you for sharing your journey with us. Although i have find out what works for me, it's good to have this information and a reminder to take a step back and listen to your body more often

Thanks for sharing. The mind - body-spirit connection is so important and powerful

W3/D4 The Inferno 😮‍💨

Community

More workouts from Morgan Olson