Name: Playbook - Morgan Olson - W3/D5 Full Body Sweat 💧
Uploaded: 2024-01-21T02:10:11.716Z
Duration: 45 min
Description: W3/D5 Full Body Sweat 💧

Shaaliyah

Loved the workout but had  to improvise a lot singe a lot  of the Equipment was‘nt available at my gym

Jonatan

Yolanda S

Louis

Hailey

Wk 4 I’m ready for you! 💪🏾😎✅

Kysha

Breezy

Nikki

Damn! What a workout! 🔥🔥🔥💪🏻💪🏻💪🏻

Gbrla Prds

Katherine

Fucking hate fully body work by MoMo always end up sweaty 🥵 and shooketh

Salsa

One of my last catch up workouts. This one got me hurting 🥵

Lena

Today I discovered I'm shit at jumping rope 🤣

Haven't jumped rope in so long. Worth it! I was dragging today but seeing this made me want to get to the gym more

Carmeal

Dang, that was a burner. I’m glad I went back and did this one!

Jess

Jessica

Noabeth

Sophia

Hard because I’ve had a migraine but I pushed through and did it!

Missy

Ashley

Shouldn’t have done a double day with this workout🥵🥵

Four

Soph

Brittany

Nicole

Alysha

Carter

Selma

Holy HELL I think I left a sweat outline on the floor.

had my girl doing circuit training with me. she was not happy 😅😂

Lindsay

By far the MOST challenging workout of the challenge thus far 🥵 killer

Cat 🤙🏾

Good GOD that sucked. 😂 My body is spent after that one. Well done! Tripped on my way out of the gym because I couldn’t lift my legs properly.

August

Alex

This really took me out (in the best way) 😮‍💨🔥

Angie

Annamaria

Omg I just want to know what you guys skipped from this workout 😂

Love a good heart attack session. I mean cardio session.

Payton

don’t think i could’ve done this without beyoncé’s new album

Kali

Daisha

Candice

I’m f-ing dead. No joke workout y’all!

Chelsea

Kelly Polston

Rosalba

GOAL
Leg and ab killer 
 1. Hold a dumbbell at chest height, 1-2' away from your body.
1. Stand tall, shoulders relaxed and contract your abdominals.
2. To down, bend your knees and let your hips follow, maintaining even pressure throughout your foot.
3. Maintain a tall posture the entire time.
4. To stand, think about pressing the floor away.

CUES
- Flat Back 
- Reach Hips Back
- Brace Abs 
- Proud Chest

Goblet Squat

GOAL
Overload the chest with an extra stretch and weight 

DETAILS
1. Place hands on a couple of weight plates.
2. Add a weight plate to your back or do bodyweight.
3. Begin in the bottom of you push up.
4. Tighten up your body, squeeze your butt and crunch your abs.
5. Press up in one motion. 
6. Exhale and return to the ground to rest your chest. Repeat. 
 Note: If this is too difficult, do bodyweight worm push ups on the deficit.

CUES
- Squeeze Butt
- Strong Press
- Exhale 
- Externally Rotate  
- Neck in Line with Spine

Deficit Weighted Push Up

GOAL
Lower abs, traps, shoulder stability and core

DETAILS
1. Press up and extend arms on a dip bar. 
2. Point toes. 
3. Raise legs by crunching the belly button into abs. 
4. Create a hollow rock position. 
5. Lower slowly. 

CUES
- Hollow Rock
- Crunch Abs
- These Are Hard

Leg Lift on Dip Bars

Circuit

GOAL
Even out those hips and challenge your posterior chain #gains

DETAILS
1. Stand tall, with a dumbbell in each hand.
2. To start, place one foot backward so that the ball of your foot is in line with your heel.
3. Raise the rear heel and try to feel most of your weight on the front foot.
4. Keep even pressure through your front foot, and reach your hips backward, letting the front knee slightly bend as your hips go back and the dumbbells moves toward the floor.

CUES
- Flat Back
- Brace Abs
- Squeeze Armpits

Dumbbell Staggered Stance Deadlift

GOAL
Build invaluable power, conditioning and hip strength 

1. Hip-width stance, begin with kettlebell in hands. 
2. Begin by pushing the hips back and start the upward swing by aggressively squeezeing your butt.
3. Stabilize the line of swing and aim for shoulder height.
4. Keep the arms slightly relaxed and let bell swing down, keeping the weight as close to your groin as possible.
5. Hinge the chest forward and repeat movement. 
6. Hips descend back and down, but above the knees

CUES
- Flat Back
- Brace Abs 
- Proud Chest

Kettlebell Swing

Complete as fast as possible. Post time on Facebook to share. Any time is great!

For burpees - step in instead of jump in if you need. 

It’s a sprint!

GOAL
Get that static hold for core endurance and strength #PlankMore

DETAILS
1. Feet together, butt squeezed, tuck the ribs down and flex your belly button in. 
2. Actively crunch you abs into your spine and keep the elbows below the shoulders or slightly in front. 
3. Keep it tight and focused. Think about donuts, not how bad it hurts. 

CUES
- Elbows Under Shoulders
- Feet Together
- Extend Legs

Plank

GOAL
Cardio with retraction and leg drive. Welp, meet the Erg. 

DETAILS
1. Adjust the footpads to your foot size and adjust the damper depending on distance/desired resistance. The higher the number, the higher the resistance, thus the more meters rowed in a stroke.
2. Starting position, aka the catch has arms straight, upper body is leaning forward with shoulders in front of hips, shins are vertical and heels are raised as needed.
3. The drive - start by pressing with your legs. Once your shoulder pass your hips, arm row can finally be added.
4. The finish - Once knees are extended, upper body is leaning back slightly, and then you pull with your arms. 
5. Shoulders remain low and relaxed.
6. Extend your arms fully BEFORE leaning forward at the hips and breaking at the knees.
Pro-Tip: Timing is everything. Don't pull with the arms early on the drive. 

CUES
- Drive with Legs
- Back Neutral
- Extend Legs
- Pull to Belly Button
- Release Arms

Row Ergometer

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

Diesel Challenge 3 🥇

Goal
Leg drive, power & cardio

Details
1. Add weight plates to a sled. 
2. Begin by digging the feet, keeping the hips in line with shoulders. 
3. Exhale and dig. 
4. Push. 

Cues
- Hips Down
- Core Tight

Substitute: for the plate push or 7 jumping squats and 5 burpees.

Sled push

GOAL
Ab ripper X 

DETAILS 
1. Pulley is set to shoulder height. 
2. When arms extended, the handle should be in line with the cable. 
3. Begin by bracing your core. 
4. Squeeze glutes. 
5. Rotate from side to center. 
6. Move from core to initiate movement. 

Reps are per side. 

CUES
- Don’t Shrug
- Proud Chest
- Brace Abs

Cable Torso Rotation

Superset

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

W3/D5 Full Body Sweat 💧

Doing this challenge again!✌🏻💪🏻

Thank youuuuuu soooo much for this next challenge Coach! 
Needed this!💪🏻💪🏻💪🏻💪🏻😁😁😁

Tina McCoy

Diesel Season!! CHALLENGE starts July 11th!

Delimar

Emily

W1/D1 Diesel Legs 🎊

Chauncia Anderson

claudia

Nice arm pump, abs on fire 🔥 if you use max weight during crunches. Reverse crunches challenge yourself do do more than or the same amount of reps, you'll be surprise what you can accomplish with a end goal in mind 🥵😆👍

Brandon

W1/D2 Chest and Shoulders 🤌🏼

Walking tall in the gym with pumped arms & lats

Elmaz

That was good!🔥 I love back day!☺️💪🏻

W1/D3 V-taper Back Day

Lol just being the biggest drama noodle with this one omg just let me rest, mo. ☠️

Deb Livingston

Arms and abs on 🔥🔥🔥 late night pump with it

Chloe

W1/D4 Diesel Arm Situation 💥

Everything about this workout is 🔥🔥🔥💪🏻

April

W1/D5 Diesel Mode

Quinn

Forgot how it felt to be nauseated during leg day 😵‍💫

W2/D1 Sweaty Leg Day

This was awesome!! I realized all this time ive been doing cable crunches wrong so it was more challenging

MARIANA

W2/D2 Chiseled Chest 🔨

Not quite sure if o got the rowing stuff right. Feels kinda wonky. Advice?

These workouts balance well with the HIW challenge!

W2/D3 Sick Back Pump

Melody

W2/D4 Swole Arms

Did a full body workout from the fighter feed instead! 🔥

Today I hiked for HOURS for the first time in a while. I enjoyed it so much!!!

Hike = perfect way to end wk 2‼️‼️‼️‼️‼️😤💪🏾✅💰

W2/D5 Fat Burning Hike 🔥🥾

Damn bitch you tryna kill us? 🤣 that got my legs SWOLLEN

Taylor

Was dead by the end of the first two supersets 😅

W3/D1 Legs of Steel

Loved it! 
Has to modify some moves due to gym availability, still had a blast!!!

W3/D5 Full Body Sweat 💧

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