Name: Playbook - Morgan Olson - W4/D1 Leg Day 🍗
Uploaded: 2024-01-21T02:10:11.649Z
Duration: 45 min
Description: W4/D1 Leg Day 🍗

Devon

I skipped cardio because im running late, but I know my legs will be DEAD by tomorrow

MARIANA

Alex

Ashlene

Christi

Sprints took me to the upper room & brought me back ! 🥵😩🥴 Wew Lawwd ! 😅💪🏾

Kysha

Starting with that 5 minute band walk is always killer. I can't believe I made it through the rest

Abby

I found this workout harder to substitute to a home-gym but somehow managed. My train of thought was something like: these banded things hurt so much to meh not so bad to ok maaaaybe its hard-core to omg I've been jumping rope (substitute for treadmill) for several songs wtf

GOAL
Pre-pump your external rotators to strengthen your hips and knees 

DETAILS
1. Place a band slightly above your knees, standing tall and starting with your feet about hip width.
2. On your toes, push your knees out and lower down about 2 inches.
3. Chest is up and step to the side. 
4. Do about 20 steps one direction, then 20 the other. 
5. Do not lean, or step so far that your knee falls inward and maintain tension through the band the entire time.

CUES
- Squeeze from Glutes
- Knees Out
- Stay 2 Inches Bent

Lateral Band Walk

GOAL
Loading the hips and legs while maintaining and more upright chest for less back strain and more glute focus
 1. Begin with a bar loaded on the ground. The feet should be set very wide, near the collars. Bend at the hips to grip the bar. The arms should be directly below the shoulders, inside the legs, and you can use a pronated grip, a mixed grip, or hook grip. Relax the shoulders, which in effect lengthens your arms.
2. Take a breath, and then lower your hips, looking forward with your head with your chest up. Drive through the floor, spreading your feet apart, with your weight on the back half of your feet. Extend through the hips and knees.
3. As the bar passes through the knees, lean back and drive the hips into the bar, pulling your shoulder blades together.
4. Return the weight to the ground by bending at the hips and controlling the weight on the way down

CUES
- Spread the Earth with Your Feet
- Squeeze Glutes
- Retract Spine
- Brace Abs

Sumo Deadlift (last set drop set 8+8)

GOAL
Quad incineration. Do weighted then drop set to bodyweight 

DETAILS
1. Standing upright, with feet at shoulder width and toes flexed up.
2. Hold a plate in front of you, slowly lower by pushing your hips back. 
3. Keep your chest as upright as possible, hold for a second.
4. Squeeze your quads to stand.
5. Stay slightly leaned back and squeeze quads and butt at top.

CUES - Proud Chest
- Exhale as You Stand

Weighted Sissy Squats

Superset I

GOAL
Strengthen your leg drive with minimal spinal fading 

DETAILS
1. Feet position - Put them up high to stretch and work those hamstrings/glutes. 
2. Begin by pinning your shoulder blades into the pad, getting a proud chest, and setting your feet.
3. Un-rack the weight and lower slowly.
4. Keep the knees driving out slightly. Don't look like Bambi just coming out of the womb. . 
5. At the bottom, only go low enough where your lower back is still against the back pad.
6. Drive from heels to extend legs and don't lock out the knees fully at the top. We ain't tryna blow a knee.

CUES
- Back Pinned Against the Pad
- Knees Track Out
- Push from Heels

Wide Stance Leg Press (last set drop set 12+10)

GOAL
Just tryna get those ankles for defined 

DETAILS 
1. Usually after a leg press, position heels off the edge of the platform. 
2. Keep the knees slightly bent and let heels stretch to its fullest potential. 
3. Begin by squeezing your calves and extending through the toes. 
4. Slowly lower. Pause and repeat. 

CUES
- Don’t Bounce
- Full Stretch

Calf Raise on Leg Press

Superset II

GOAL
Hip extension for booty life and a healthy lower back

DETAILS
1. On your hands on knees, straighten one leg.
2. Point the toe like a ballerina and begin by squeezing that glute. 
3. Squeeze the leg up until glute is at full contraction.
4. Slowly lower the leg with a pointed toe, and repeat. 

CUES
- Initiate from Glute 
- Keep Back Stable
- Point Toe

Straight Leg Kickback (15+5 pulse reps)

GOAL
We’re thickening the density of your abdominal wall for a proper 6-pack. My favorite exercise for abs, ever. 

DETAILS
1. Use a close grip attachment and pick a challenging weight. 
2. Get on your hands and knees and walk back about 6 feet from the machine. 
3. Squeeze your elbows around your head. 
4. Hover over the space ahead of you. 
5. Begin by crunching the belly button into the spine. 
6. Find your balance and isolate the ab crunch. 
7. Avoid pushing the hips back towards your feet as you crunch. 

CUES 
- Hollow Rock
- Hover

Cable Crunch (last two sets drop sets 12+10)

Superset III

GOAL
Calorie burner 

DETAILS
1. Either run on a hill, outside or on the treadmill.
2. Work on figure 4 form.
3. 90-degree bend in elbows.
4. Land on the balls of your feet. 
5. Avoid heel striking.

CUES
- Hand Goes from Face Cheek to Butt Cheek
- Pull the Heel to Butt
- Hamstring Curl Not Quad Extension

Sprints (8 incline, 6-8 speed)

W4/D1 Leg Day 🍗

Slow tempo is the real thing 🤤🥲🥵

Just getting back into the gym...feeling good!

W1/D1 Surfer Legs 🌊

Kristin

W1/D2 Upper Body ❤️‍🔥

That ending killed me🫱🏼‍🫲🏾😭

Kiersten Dupree

KILLER ❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥

Kate

I personally couldn't do the burpees with my bad knee but that's a me thing... other than that great

W1/D3 Full Body Gains 🏄🏼‍♀️

I wish there were alternate exercise suggestions for at home workouts so I don’t have all of the equipment

Zephira

W1/D4 Butt Stuff 🍑

This program is great. Makes me look forward to working out every day.

Kaitlin

Holy sh*t my lower body is on fire 🔥🔥🔥

W2/D1 Leg Day 😈

Vanessa

W2/D2 Upper Body 🖤

Love this! Is there a good alternative to battle ropes?

Good workout, just felt more upper body than full body. Wished there was more core/lower body

Safy

W2/D3 Full Bod Surfer 👙

I've never been someone who liked exercising. I recently gained a bunch of weight due to medical issues and it was making my health worse. I decided to try Momo's Surfer Program to get back into shape, and while.its definitely hard I actually am enjoying myself. I kinda look forward to working out now?! Crazy. I'm on week 2 and already feeling so much stronger.

Jess

Emma

W2/D4 Bootylicious

Great lower body day! Legs and abs are feeling it already

I died. Had to take a break last week and it feels like I didn't workout for a year 🫠

W3/D1 Legendary Legs 🦿

Almost 1 year later im back to this workout. I didn't really track how much I used to lift, but I am sure im stronger now!!

Rachel Flores

W3/D2 Upper Body Gains 💪🏼

Today began as a great day after yesterday was such a shitshow. Thanks MoMo for helping me find balance

W3/D3 Full Bodyodyodyody ❤️‍🔥

It was a great way back into the gym. These weeks are hectic, taking it one day at a time

Jennifer

W3/D4 Booty Day Babes

Love. Simple (not easy) and great to put some weight on!

My core feels SOLID after thus sweaty session 😌

Ellie

W4/D2 Surfer Gains 🖤

One of my favorites so far 🔥 biceps about to explode!

W4/D3 We’re Hittin Everything Today 💪🏼

Great! Didn’t have time to do the last two but I’m feeling like jello already !

Holy sh** favorite so far. It hurts so much yet it feels so good!

W4/D4 More Booty 🍑

Awkward but good hahaha got me out of my comfort zone 🔥

this was a killer… don’t mistake the kettlebells for being less work 😭😭😭

Finn

Love the kettlebell work and this was my first time doing weighted planks! Thank you for the encouragement!! 🖤

W4/D1 Leg Day 🍗

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