Name: Playbook - Morgan Olson - W4/D1 Squat Dom Legs
Uploaded: 2025-01-30T02:15:56.910Z
Duration: 85 min
Description: W4/D1 Squat Dom Legs

usually not feelin leg day but today was it 🤌

Deb Livingston

The Legend program I have bought in hard copy does not match the Legend program in app. How come and what to follow?

JeanneR

At first, I didn't really want to do this workout, but by the time I hit the end, I was killing it! Pushed myself hard! Thanks, Morgan!!

Mandy

Mads

☠️ in leg day but it was great!🔥💪🏻

Louis

My knees don’t like squats very much but unfortunately don’t mind Bulgarian split squats 😭

I’m ready to not be able to walk in a couple days lol.

Ashley

Need alternatives for each machine exercise

Was not feeling the best today emotionally and mentally. This helped me not be so in my head and releasing

naïka Champaïgne

Katie

That air dyne 🥵 legs are shaking 🫨 🔥

Ayla

Was a killer on a hot day with the AC not working 💯 but I killed it and feel awesome! Legs 🦵 be growing!!

Nicole

In all honesty, I did not enjoy this workout. 😂 It was HARD. But I pushed myself and even PRd some moves. Huge win? I didn’t feel unbalanced once during Bulgarian split squats. That’s a massive win.

August

Mena

Dani

Absolutely blasted legs today after coming back from the challenge!

Claire

All the muscles - calves + abs at the end. Love it! Finally seeing them leg gainz 🦵

Going to have to use the handrail when using the stairs the next couple days 😬🔥

Jess

Cuz leg day isn’t bad enough, you gotta throw in the air dyne 😂 😥

Trying to kill us with that air dyne ☠️ 🔥

I needed that air dyne at the end…great way to end a good workout

Julia

Got that blood flowing. Need a recovery nap now 😝 💀

the ending 😮‍💨😮‍💨😮‍💨

Ki’Anna

Sharon Braddock

Alejandra

Heather

Amber Lawrence

I had a hard time walking down the stairs at the gym after this one! Love it!

tiffany

Joyce

Taylor

Cat 🤙🏾

Maddie

Woof. Anyways my gym doesn’t have an airdyne

Hannah

Hilary Lemelin

I need to strengthen my outer quad, my inter quads are diesel but my outer doesn’t match up

Mila

Back squat -  work to 5rm 
Smith machine sumo squat  3 x 15, 12,12
Db Bulgarian split squat  3 x 10 

Weighted Sissy squats into bodyweight  4 x 8 + 5
Seated calf raise  4 x 10 

Momomuscle ab circuit:
Wrist to knee crunch  3 x 10 
Lying leg lift  3 x 10 
Ankle biters  3 x 20 
Russian twists (but punch towards ground)  3 x 20 

Air dyne  8 x 20 sec. max effort

GOAL
Compound movement that hits it all

DETAILS
1. Place barbell on your back and create a shelf by squeezing your shoulder blades back and down.
2. Proud chest, with feet shoulder width.
3. Start by reaching the hips back and pushing the knees out.
4. Lower slowly and until the hips break parallel. 
5. Stand by driving the knees into the floor and squeezing your glutes.

CUES
- Proud Chest
- Brace Abs
- Knees Out

Barbell Squat  ( work to 5rm )

GOAL
Hamer those glutes, hamstrings and inner thighs, yum.

DETAILS
1. Set bar to shoulder height.
2. Position hands thumb distance away from where the rough meets the smooth on the barbell.
3. Squeeze shoulders back and get a proud chest.
4. Walk feet forward to be wide and toes slightly out.
5. Unrack.
6. Brace abs, arch back and push your hips back as you lower slow.
7. Squeeze your butt to stand.

CUES - Flat Back
- Brace Abs
- Hips Back

Smith Machine Sumo Squat

GOAL
Puts more focus on hamstring and glute, loads your hip joint, and works your shitty coordination and balance #AlsoBooty

DETAILS
1. Stance is hip width apart and your back is turned towards a bench.
2. Reach your back leg on the bench. With the back toe face down, jump the front leg a good distance ahead of you, almost as far as you can reach.
3. Begin by pushing the hips back and down
4. Knee is slightly behind ankle and chest is upright.
5. Knee pushes out. It is not inside your ankle/hip. No knee problems on my watch, only booty buildin.
6. Ascend up with an upright chest and tucked ribs.

CUES
- Step Far Forward for Booty
- Hips Back
- Chest Over Knee
- Knee Out
- Step Closer for Quads
- Feet Shoulder Width Apart

Dumbbell Bulgarian Split Squat

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   (8 + 5 at bodyweight)

GOAL
Anti-cankle life - I got thick ankles so I need to do extra. 

DETAILS
1. Sit tall with appropriate weight.
2. Hang heels on edge of platform. 
3. Begin by fully stretching the heel down.
4. Pause. Squeeze calves up to raise on tippy toes. 
5. Slowly lower to full stretch. Repeat. 
6. Do pulse reps to hit failure. 

CUES
- Full Stretch
- Exhale on Up

Seated Calf Raise

Superset

Non-stop. Ultimate blood flow to abs for that 6-pack abs.

GOAL
6-pack body weight edition, just make sure to crunch your abs and not sit up with your neck #ProTips

DETAILS
1. Lay on your back with your knees bent.
2. Begin my crunching your abs into your spine with your wrists dragging up your quads.
3. Crunch up to raise your wrists up to the knees.
4. Move slow and work from the abs not momentum.

Wrist to Knees

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

GOAL
Get those V-line obliques by looking like a weirdo #WorthIt

DETAILS
1. Lay on your back. 
2. Bend your knees and place heels far enough where you have a good range of motion on the movement.
3. Crunch your abs into your spine and slightly elevate the shoulders off the ground.
4. Straighten out your arms and begin by touching your ankle with one arm. 
5. Move slow and intentionally aim to contract the obliques. 
6. Repeat on the other side.

Ankle Biters

GOAL
V-lines baby 
 DETAILS
1. On your butt, bend your legs at the knees.
2. Get a proud upright chest. 
3. Twist your torso and punch through with the fist.
4. Hold the contraction for a second and move back to the starting position while breathing out. Repeat on the other sides.

CUES - Proud Chest
- Squeeze Abs
- Exhale on the Punch

Torso Twist

MoMo[Muscle] Ab Burner

GOAL
Calorie burner
 
DETAILS 
1. Push and pull with your shoulder blades. 
2. Brace your abs and push max effort.

CUES
- Welcome Death

Air Dyne

W4/D1 Squat Dom Legs

Solid start, challenging in all the right ways 🤘🏼

It’s great to see a live demo of the exercises from the plan however, some of them are slightly different between the app and the PDF, so it gets a little confusing on which exercise I should be doing. For at least 2-3 exercises, I’ve had to look them up from other trainers on YouTube to see what the PDF is talking about.

Severn

been doing fighter & fighter feed for a little over a year…excited to run through the legend!

W1/D1 Legs | Rack Pull

Rough had to lighten up on weight-but overall loved it

Mindy

Norah

W1/D2 Legendary Pull 🔥

finally got them 35 plates on my bench PR

Torie

W1/D3 Legendary Push | Bench

Loved it!! Great way to kick off my Friday!

Pull ups of any variation are not my jam 🤢 This was a good one though. I couldn’t give it 💯 since I’m recovering from the flu. 75% is all I had in the tank.

Melissa

W1/D4 Full Body Demolition 🤺

It was great. I love the feeling of death walking out of the gym 💪

williams

Shellz

W2/D1 Legs | Back Squat

Wow. I needed all the pulls. I substituted the cable crutches with a crunch machine since I'm recovering from a knee replacement. 3 minutes on the bag is exhausting but a great euphoria result.

Lily

W2/D2 Epic Pull Day 🥊

Enjoyed the push. Appreciate the shorter session since it's my 1st day of the week.

Loving seeing the progress from my first go round. 125 was my goal for a 1RM at body weight a couple years ago. I'd doubled it since but never tripled until this program, and I have twice now. Granted, I'm also ten pounds heavier but still proud of my progress.

Casie

W2/D3 Push | Bench 🔥

never thought I’d love weighted planks #momdidittome

The last superset was a wowser. Loved it!

Much needed after an emotional and stressful week last week!

Alison

W2/D4 Full Body Burn 🔥

W3/D1 Legs | Deadlift

L-l-l-l-looooooved it! Back is thickenin’ up baybeeeeee!

I thought I was strong, but I had to FAFO.

Had to deload today after the heavy deadlifts this week, but feeling the motions felt amazing!

W3/D2 Epic Pull Day 💪🏼

Hitting back and chest day in the Legend in the same day is just different 💪🏼

W3/D3 Big Bench Day 🦾

4 sets of supersets back to back is a killer. Loved it.!

Swan

W3/D4 Gnarly Abs & Arms

Great workout.  The supersets are a pain for busy gyms.

Tory

W4/D2 Pull Volume

Loveeeed this!! That tricep x abs at the end was the perfect finisher

Steph

I agree the Leaning Cable Lateral Raises were tough.

W4/D3 Push Pump

Jessica

W4/D4 Bulletproof Full Body 🦾

Felt great! I love feeling the progress build week by week

Rach Mast

W5/D1 Leg of Steel

Make the supersets use one piece of equipment. I have to modify a lot bc the gym is busy.

W5/D2 Bulletproof Back 🔥

W5/D3 Push | Bench

Those sprints at the start caught me way off guard! I have not been running 😰

W4/D1 Squat Dom Legs

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