Name: Playbook - Morgan Olson - W3/D5 Mental Toughness Fridays 3
Uploaded: 2024-01-21T02:10:11.659Z
Duration: 30 min
Description: W3/D5 Mental Toughness Fridays 3

Krista

Added to end of week 3 masc challenge 🥵

Deb Livingston

That last round was dead, ready to stop at 6 rounds but pushed through.

Shannon

Burned 580 cal and an avg HRT rate of 150.Let’s fucking go!

Rayvonne

Salsa

Shawna Black

Beck

Noabeth

Bruhhhhhhhh, that was brutal.. but now I can eat that pizza later 😏

Ashton

I really thought I wasn't gonna make it but I did it!!

MARIANA

Amber Lawrence

Michelle

Aliya

Should’ve never talked sh_t about the last Mental Toughness cause 🥵🫠

Love the zottmans🔥🔥🔥 These circuits are tough!

Stephanie

Note to self: never schedule a mental toughness workout a day after a night out. Even a very mild one w/ 8+ hours of sleep lol ☠️

Alex

Louis

Ok that sucked SOOO bad. Not sure how I’m standing. 🥵

Kallie 

jeanette

Woof. Curls were hands down the hardest part. Thought about going lighter on the weights about halfway through but I stuck with it. Came in at 26 minutes. Including the several seconds each round it took to free my feet from the very new row machine.

August

Cat 🤙🏾

Tried doing this fasted and I was much slower but didn’t totally die 🥵

Claire

Mental toughness Fridays are unlike anything I would have programmed for myself. Thank you for pushing me!

Kadyn

Ngl, I was in a bad mood today…it wasn’t until I was nearly finished doing the entire workout for the 2ND time that I realized that you’d already split up the workouts into 8 rounds. 🤦🏻 So I guess I did double super sets today! 😤

Gabriel

I will thank Momo for these days later. Right now, not so much

Four

These are awesome to really feel how much stronger I’m getting

Robi

Brutal! I always expect these to go faster, but this one took about 40 minutes. Took some mental fortitude to finish, for sure

Abby

Wowzers 🤩 
Friday finisher. Now to go read my Arnold magazine… 
💪 🤔

Nicole

This one was 3x as brutal as last weeks. After round 4 I was like f%ck I’m only halfway done but we did it anyway. Took 28:51 💪🏼

Dada

Shay

Chantelle

This workout is aptly named. Rounds 5-6 are a push, but once I can see the finish, I'm all in!!

I decided to add one more reps and I have regrets, it was so tough but I loved it

Vanessa

Oh man! A snow storm came through so I did the workout at home with an elliptical and dumbbells. I wasn't sure how it would go, but I am SWEATY and exhausted. Great workout!!

Danielle

My brain didn’t like it but my body did!

Taylor

Kate

🤏🏼 this close to seeing the light on this one 😮‍💨 ☠️☠️☠️☠️

Annamaria

I worked out shirtless for the first time in awhile so ty for that

Marina

That one crushed me wayyy more than last week! Loved the addition of the Zottman curls tho!!

Mads

You had me in the last quarter, but it got done

Spencer

Man you Gucci. 3/6, straight to the finish line. Take your rests this weekend, eat your protein (and your cake). Get lots of sleep, as the last two weeks you're going to earn the finish line.

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

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

GOAL
Hammer the forearms + biceps at the same time 

DETAILS
1. Proud chest. 
2. Squeeze biceps with palms up. 
3. Turn dumbbell at top of movement. 
4. Lower slowly. Pushing the elbow forward. 
5. Slow and controlled. 

CUES
- Elbow Forward
- Shoulders Back
- Squeeze Bicep

Dumbbell Zottman Curl

GOAL
Leg pump with wide steps (not longer but wide like a squat)

DETAILS
1. Stand tall shoulders back with dumbbells in hand. 
2. Step one leg forward kinda out width wise. 
3. Lower down slowly keeping chest up and sending hip back slightly. 
4. Lower to where back knees almost touches. 
5. Shin of front leg remains relatively vertical. 
6. Push off front leg to stand with feet together. 
7. Repeat. Reps are total. 

CUES
- Tall Chest 
- Step Wide
- Slow + Controlled

Walking Lunges with DB

F()!*@&#* MOMO

W3/D5 Mental Toughness Fridays 3

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/D5 Mental Toughness Fridays 3

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