Name: Playbook - Morgan Olson - W4/D1 Fired Up 🔥
Uploaded: 2025-06-12T09:24:35.290Z
Duration: 50 min
Description: W4/D1 Fired Up 🔥

Definitely feel myself getting stronger. I love it. I embrace the pain and push myself forward a lot easier.

Kiara “Spidah”

Week 4 of our program - and congratulations we’re adding variety and more volume this week. Hehe 3 weeks of repetition makes for a strong, aware body. Time to build from there!

3 second eccentric (lower into it 3 seconds down, no pause, 1 second up).
Goal is to focus on tempo + progressive overload. Meaning get more reps on the AMRAP + increase weight on dumbbells if possible.

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

DB Goblet Squat (Heels Elevated)

GOAL
Wanna look like Wonder Woman with a wide back down to a small, tapered waist? Pull down more. 

DETAILS
1. Get your sternum facing up towards the ceiling #GirlsGoneToTheGym
2. Grip the bar wide, whatever that means for your arm length. 
3. BEGIN the rep with shoulder blade retraction. 
4. Externally rotate aka show your arm pits.
5. Exhale and pull bar to just below your chest. 
6. When pulling, your elbows should be slightly behind the bar/your spine. 
7. Release and control the negative. Repeat. 
Pro- Tip: As you pull down squeeze those armpits. Also don't let elbows go in front of the bar. 

Why do elbows have so much to do with this shit? Because proper elbow mechanics = proper scapula mechanics. Also, breathe. Exhale on pull, inhale at top. 

CUES
- Pull with the Elbows
- Show the Armpits
- Squeeze the Pits
- Shoulder Blades Back and Down
- Proud Chest

Wide Grip Lat Pulldown

Foundation

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

GOAL
Stronger hammies = hotter legs, less knee pain/injuries, being mistaken for two hot dogs for legs #HotNot

DETAILS
1. Try to scoot up towards the edge of the seat like you're on that flying chair ride at the fair. It might give you more leverage to squeeze your hamstrings. 
2. Lean your chest forward if you feel it get you a better squeeze. 
3. Tune into your Jedi Mind Muscle Connection and really "squeeze" your hammies. 
4. Try pointing the toes down to feel pure concentration on the back of your legs. 
5. Exhale on the curl, inhale on the release. 

CUES
- Concentrate
- Breathe

Seated Leg Curl

GOAL
Get the volume of push ups without strict form while taxing the abs and shoulders

1. Lay stomach down on the floor. 
2. Position hands in close grip push up position.
3. Retract shoulder blades and externally rotate.
4. With elbows close to the body, press up into a plank position by pressing the upper body up first, then following with the lower body.
5. Finish in a perfect plank position by squeezing your butt, feet together and crunching the abs.
6. Slowly lower to the starting position. 
7. Repeat as needed. It’s a bit of a ‘worm’ movement.
 CUES
- Proud Chest
- Right Triangle 
- Exhale on the Press

Close Grip Worm Push Ups

🥵🥵

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

GOAL
Lower ab shredder - lift with the abs, not the hips 

DETAILS
1. Lay with your legs straight up, point your toes like a ballerina and glue your lower back to the floor.
2. Keeping your arms straight by your sides, or under your hips, slowly lower your legs to the floor until your lower back begins to arch. 
3. Mind muscle connect to your abs and crunch your abs to return to the starting position.

CUES
- Hollow Rock 
- Crunch Abs into Spine

Lying Leg Lifts

Core Builder

GOAL
There are more modifications to this than there are girls on your phone. There's no "one way" to curl, just some key principles. Get some blood flow to your biceps #CurlsForTheGirls

DETAILS
1. Begin the rep with your dumbbell supine aka palm is facing up towards the ceiling. 
2. Fully stretched out like a kitten in the sun, begin curling one arm by contracting the bicep. 
3. Bring the dumbbell just above elbow height and return to a fully stretched position. Hand can turn in at the bottom if pressure on the elbow is uncomfortable.  

Pro-Tip: Watch that your shoulder doesn't lift the weight. If you start raising your elbows forward and away from your rib cage, that is a sign your shoulder is being a controlling bitch. Instead, isolate that bicep. 

CUES
- Elbows Close to Body
- Don't Front Raise the Weights
- Initiate from Bicep not Shoulder
- Squeeze
- Full Stretch

Dumbbell Supine Curls

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

Sculpting Power 🥵

W4/D1 Fired Up 🔥

Marie

Great motivation. I have had a hysterectomy done and I really want to snap out of this funk I’ve been in. I want to become the best version of myself and I know it’s going to take work and self preservation. I had to ask how bad do I want it and to me it’s a necessity.

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

Prep for Health is Wealth

This is my biggest challenge. It’s practicing mindfulness and meditation! I feel this is so needed because my anxiety and depression can really take over.

This is such valuable content. Sincere thanks and appreciation!

Angela Downs

The Right Direction

While this says it's a beginner program this is a solid workout when you are short on time. It also gives you a chance to focus on lifting heavier with shorter reps. Loving it and it's only day 1.

Carmeal

It was great but made me realize how weak I have gotten since I havent gone to the gym in a while 😅

Such a fun yet challenging full body workout : )

Kristen

W1/D1 Time to Werk 😈

Another great whole body workout for me as I get back into working out. Thanks MoMo. You the best!

Great work out. When I got to o the v-ups I was kind of worn out and worried about execution. I tried a few the. Switched up to heal taps to keep a similar movement. Over all great work out. I ran and sped walked for 10 min.

Nadirah

W1/D2 Power Pump

Jasmine B. Sterling

I ain’t gone lie I was nervous to do this one. But it was great it was easy to substitute and exactly what I needed. Overcome the fear

Nicole

W1/D3 Cardio Baby [or Hike] 🌴

Kelly

W1/D4 Bulletproof Body 🥵

10 Steps to a Healthier You

The dumbbell tricep kickback at the end was the hardest lol. Especially after being tired. I did 20 mins of cardio walking/running. I’m pushing through and waking up earlier with better sleep

I've been using your program about a week now. I'm noticing very small progress already. I should've started months ago.

W2/D1 Soul Crusher 🥵

W2/D2 Fully Loaded 💣

It’s really starting to grow on me. I like this when my muscles are tight from lifting .

Ashley

joe-nato@hotmail.com

W2/D3 Cardio Baby [or Hike] 🌴

It was great I upped it a little bit I can feel my self getting stronger. This was great I added 5 mins of sprinting/running.

W2/D4 Full Bod Burner 😈

The his was mad relatable. Guilt and shame have been lurking on me. It’s like the show Bigmouth with the shame Wizard. It’s like been haunting me. It’s like I couldn’t get out of this funk. I have this issue that’s taking over my life and I just can’t take it anymore. I don’t want this to turn into something bigger and just take the joy, love, and wonders of life. These 4 weeks of doing health is wealth has pushed in the right direction. I had my mommy. I guess it’s different

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

Remy

a full rant…

I had to take my son to school in the middle of me almost being done. It was awesome I did 20 mins of cardio and did the warm up. I feel my body getting stronger. Me pushing myself getting up at 4 or 5 AM is making a difference. Practicing mindfulness is definitely key.

Starting to feel better!! Mentally and psychical

Emily

W3/D1 Burn bb Burn 😈

Loved it. Still struggling with V-ups. My goal is to get this exercise with out struggling lol.

W3/D2 Total Body Torcher 🧨

I definitely feel myself picking up endurance. I don’t feel as sluggish

Like theses mornings workout 🏋️‍♀️

W3/D3 Cardio Baby [or Hike] 🌴

Great workout. Increased weight. I noticed my previous exercise in the beginning wasn’t logged because I didn’t check the box lmao. I’m so airheaded sometimes. I’m just happy to be consistent

W3/D4 The Inferno 😮‍💨

This was great. A complete difference from when I first started.

W4/D2 The Gauntlet 😈

Man I ain’t gone lie. I now look forward to this. I can sprint a lot longer. Definitely can tell I got stronger with more endurance.

W4/D3 Cardio Baby [or Hike] 🌴

Harder than usual, but I made it. I made it through this program and I definitely seen the results now I’m hungry for more.

W4/D1 Fired Up 🔥

Community

More workouts from Morgan Olson