Name: Playbook - Morgan Olson - W4/D1 Legs with Deplete Today 💪🏼 Home Edition
Uploaded: 2024-01-21T02:10:11.692Z
Duration: 75 min
Description: W4/D1 Legs with Deplete Today 💪🏼 Home Edition

Helena

Patricia Sessa

Natasha

Sandra

Oh man, I had to take some time off for a business trip and this kicked my ass right back in gear.!

Sarah

My legs wanted to give up on me at the end!🔥

Rebekah

Coming in a little late due to a camping trip, but I’m so happy to be at home at back at it!

Kristina

Had to stay late at work and didn’t make it to the gym before they were going to close. Appreciate the flexibility to have a home workout option so I don’t get out of the groove (even though I had to get creative without weight!). Focused on form and breathing instead.

Addison

Thought I was going light on the weight to take it easy… turns out I underestimated the workout 😬😅

Maria

My legs are jello 🫠 I don’t think I’ll be able to walk for the next few days 🥵

Kareen

Alex Purcell

Andrea

You know that part in the Grinch where the Grinch’s heart grew 3x? That 90 deadlift circuit made my butt grow 3x in size. 🍑

Dani

Perfect. Looked doable on paper then smoked me by surprise

Alex 

I couldn’t make it to the actual gym today. No problem two dumbbells was more than enough for this bun burner.

Payton

Cynthia

Veins were popping out! Ready for week 4!!

Haeley

Jennifer

Rocky

Jamie

Hello legs. 🦵If I’m late to anything it’s because I had to roll myself there.

Chelsea

Holy sweat 🥵 Who needs their legs on a Monday 🤪🥴

Loved the little arm pump at the end! Legs are definitely shakin’ 🦵

Mads

I am absolutely dripping with sweat. I assume I won’t be able to walk straight later!😉

Amy McKinney

My foam roller is about to get demolished. 🔥

Tania

Stiff leg deads x 3 variations….yaaassss! 👊🏻🔥

Kylie

unexpected arms! aaaagh 
killer workout though 🔥

Riley

If you have experience with the sumo deadlift, aim for a heavy 5 reps. If you’re relatively new, work on form and do 10-12 reps.

Do glute bridges on the ground and squeeze from butt. 

Tilt pelvis towards belly button.

GOAL
Strengthen your external rotators for healthy knees, lower back and butt 

DETAILS
1. Lying on your back, bend at the knees, and press the bottom your feet together.
2. Drive your knees toward the floor.
3. Press into the floor with your feet to raise your hips, and squeeze your glutes at the top of the movement.
4. As you press, exhale gently to engage your abs, putting less pressure on your lower back.

CUES
- Squeeze from Glutes
- Tuck Your Pelvis & Chin 
- Push Knees Out

Frog Pumps

GOAL
The benefits remain endless. Lockout strength, mass on booty, dimple reducer, and awkward eye contact opportunities

DETAILS
1. Lying on your back either on a bench or on the floor.
2. Bend at the knees, and plant your feet into the floor.
3. Press into the floor with your feet to raise your hips, and squeeze your glutes at the to initiate the movement.
4. Exhale gently to engage your abs, putting less pressure on your lower back.

CUES
- Initiate with Squeeze of Booty
- Drive from Heels
- Knees Over Ankles

Bodyweight Glute Bridge

Glute pump

GOAL
The benefits remain endless. Lockout strength, mass on booty, dimple reducer, and awkward eye contact opportunities

DETAILS
1. Lying on your back, put a dumbbell on your hips, and place your hands evenly on either side of the DB.
2. Feet shoulder width.
3. Bend at the knees, and plant your feet into the floor.
4. Press into the floor with your feet to raise your hips, and squeeze your glutes at the to initiate the movement.
5. Exhale gently to engage your abs, putting less pressure on your lower back.

CUES
- Initiate with Squeeze of Booty
- Drive from Heels
- Knees Over Ankles

Dumbbell Glute Bridge

GOAL
V important: release the tension at the bottom by resting on your back knee for 1 full second and keeping your chest over your knee. 

DETAILS
1. Start with one knee on the floor and lean your chest over your knee.
2. Starting with your hips and knees bent at 90 degrees and feet shoulder width apart. 
3. Press the floor away and stand straight up, keeping your feet in place.
4. Hold a dumbbell at your sides, keeping your arms straight the entire time.
5. Complete reps on one side. Then repeat on the other. 

CUES
- Chest Over Knee
- Brace Abs
- Mind-Muscle Connect

Dumbbell Split Lunge

Leg pump

GOAL
Switch the angle at which you stress your hammies

DETAILS
1. Stand with your feet shoulder width apart and place toes on top of a plate with the heels on the ground.
2. Holding two dumbbells by your sides, bend at the hips, keeping your knees soft and feet planted on the floor.
3. With arms straight, reach toward the space between your feet as far as you feel comfortable without rounding through your lower back or losing the feeling of having your feet planted into the floor.
4. To stand, press the floor away.

Note: elevation should be about 2 inches 

CUES
- Flat Back 
- Reach Hips Back
- Brace Abs

Toe Elevated Dumbbell Stiff Leg Deadlift

GOAL
Switch the angle at which you stress your hammies

DETAILS
1. Stand with your feet shoulder width apart and stand on top of a plate with the heels on the plate and the toes on the ground.
2. Holding two dumbbells by your sides, bend at the hips, keeping your knees soft and feet planted on the floor.
3. With arms straight, reach toward the space between your feet as far as you feel comfortable without rounding through your lower back or losing the feeling of having your feet planted into the floor.
4. To stand, press the floor away.

Note: elevation should be about 2 inches 

CUES
- Flat Back 
- Reach Hips Back
- Brace Abs

Heel Elevated Dumbbell Stiff Leg Deadlift

GOAL
Lower back, ab and hamstring dominator 

DETAILS
1. Stand with your feet shoulder width apart.
2. Holding two dumbbells by your sides, bend at the hips, keeping your knees soft and feet planted on the floor.
3. With arms straight, reach toward the space between your feet as far as you feel comfortable without rounding through your lower back or losing the feeling of having your feet planted into the floor.
4. To stand, press the floor away.

CUES
- Flat Back 
- Reach Hips Back
- Brace Abs

Dumbbell Stiff Leg Deadlifts

Killa

GOAL 
Build boulder shoulders and that v-taper

DETAILS
1. Lock in dumbbells overhead on an incline bench. 
2. Be sure to keep full control of the dumbbells at all times. Then breathe out and push the dumbbells up with your shoulders.
3. Lock your arms at the top, hold for a second, and then start slowly lowering the weight. Lowering the weights should take about twice as long as raising them.
4. Proud chest and control the movement. 

CUES
- Proud Chest 
- Squeeze from Chest

Incline Dumbbell Press

GOAL
Thicker back and confident posture 

DETAILS 
1. With your feet hip width, knees soft, and back flat, shift your hips back until your chest is facing the floor.
3. Hold one dumbbell in each arm, reaching toward the floor to start, then pull your arms toward the ceiling - bending at the elbows and shoulder until your elbows are bent to 90 degrees and your upper arm is aligned with your ribs.

CUES 
- Right Triangle
- Proud Chest 
- Shoulder Blade Retraction & Depression

Dumbbell Bent Over Row

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

Diesel Shred

GOAL
Low impact fat burner 

DETAILS
1. Set treadmill to a 8-12 incline and a 2.5-3.5 mph. 
2. Begin by walking with a talk chest. 
3. Don’t hold onto the handles. 

CUES
- Exhale 
- Watch Some YouTube

Or take a walk outside

Treadmill incline walk/Outside walk

W4/D1 Legs with Deplete Today 💪🏼 Home Edition

Rach

Great preview! So hype for this next set!

Johnnie

Gonna be doing a mix of gym and home due to work so THANK YOUUU for providing both options Coach! 
U rock!

Tina McCoy

Diesel Season!! CHALLENGE starts July 11th!

Ellie

First day back ! Can feel everything in my legs .

Royalty

W1/D1 Diesel Legs Home Edition

Having weak shoulders this work out was definitely a challenge but amazing!

Working on form when it comes to chest ! But so far so good

Amanda

W1/D2 Chest and Shoulders Home Edition

Could only do the DB workouts I didn’t have a band ! But going to do cardio later after work .

Jade

W1/D3 V-taper Back Day Home Edition

Best pump I’ve had in a long time! 💪🏽

Vibing today ! Great arm workout 👍🏽

Mandy

W1/D4 Diesel Arm Situation 💥 Home Edition

Took this day as a rest day but back to legs tmmrw!

Steph

W1/D5 Diesel Mode Home Edition

Didn’t have much strength to do lunge jumps but I did four sets of the reg lunges!

Adriana

First work out from you and my first home work out from transitioning out of a gym. Did. Not. Disappoint. 👏🏻

Lauren

W2/D1 Sweaty Leg Day Home Edition

hard but sweet feeling when you done 💪🏼🔥

W2/D2 Chiseled Chest 🔨 Home Edition

W2/D3 Sick Back Pump Home Edition

Cari

W2/D4 Swole Arms Home Edition

Marcí

Did a full body workout instead and it was great!

W2/D5 Fat Burning Hike 🔥🥾 Home Edition

W3/D1 Legs of Steel Home Edition

Some days it’s more about mental strength 🧠☠️

W3/D2 Push Day Home Edition

Nice workout on this cold 🥶 morning. Now my body/ muscles are warm.

Betina

I keep going to the mirror to check when I'll look like that lol 💪🏼 #GripitnRipit

Rocío

W3/D3 Back Workout ❤️‍🔥 Home Edition

W3/D4 Vascular Arms + 6-Pack Home Edition

W3/D5 Full Body Sweat 💧 Home Edition

New favorite shoulder / chest workout for sure 🔥

W4/D2 Chest and Shoulder Builder 💥 Home Edition

i feel great after this workout and i love this! 🙏🏼

This one felt fantastic! I was a bit scared of the volume but my muscles just felt like showing up today. Great feeling

W4/D3 Back Builder Burner 🔥 Home Edition

That was wild! My arms are going to be sore 🥵

W4/D4 Arms + 6-Pack Builder Home Edition

Went for a early morning hike at Elysian! Felt great!

W4/D5 Fat Burning Hike Home Edition

Efjan

Chest and shoulders were dead doing those 20 reps

Naomi

W5/D1 Full Body Deplete Home Edition

Naima

W5/D2 Full Body 🔥 Home Edition

I did this back to back with day 5. I’m spent 🥵

W5/D3 Fat Burning Hike Home Edition

Hell ya! I made it! I thought this one was going to put tough me. Nope. Every rep done!

W5/D4 Full Body Burner Home Edition

Finished strong with a 7mile hike in Moab 💪🏼

heather

Great challenge! Here’s hoping you make another one this Jan! ❤️❤️

Omg I feel so accomplished! Thank you for this challenge!! ❤️💪🏼❤️

W4/D1 Legs with Deplete Today 💪🏼 Home Edition

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