Name: Playbook - Morgan Olson - W4/D2 Back Day Baby
Uploaded: 2024-01-21T02:10:11.708Z
Duration: 75 min
Description: W4/D2 Back Day Baby

Natasha

Kristina

Another day in the books! I’m loving the fighter program. It’s just the boost I need!

omg i think i’m finally getting the mind body connection with my back 😅

Jules

Hailey

Shierel

I cut this short my body is toast 😭😭😭  still burned 264 cals tho 🔥

Annamaria

Mandy

Rosalba

Took a break and now it’s good to be back😉💪🏻💪🏻🔥🔥🔥 sexy back coming along🔥

Louis

Naomi

Today was the fuck** day! 💪🏾😤🔥 R.I.P Takeoff!

Kysha

Sarah

My back is burning! I may be sore tomorrow but at least I will be stronger!❤️

Rebekah

When doing bent over rows, I feel it moreso in my chest than my lats and back. Any recs on form that might help this? Thanks!

Muge

Struggle town but kept fighting. 👊🏻💪🏻🔥

Kylie

Brittany

Oooh bro that one hurt!
👊🏻🔥👊🏻

I really all of your workouts! Thank you very much!🔥

Brook

Dumbbell pullovers are weird? I never feel like I’m achieving the right muscle movement. And my shoulders get tight and when I get lat activation it only feels like it on one side...

Natalie Novoa

Chey

I’m about to finish DB FIGHTER 2 what do you suggest I do next? Or should I just repeat this program? I don’t have access to a full gym, only dumbbells and the Black Mountain band set.

Marrow Beirne

Week 4. Second round. 
Body tired but we keep pushing
💪🏻🔥

Emilyaquinow

Last back day of the challenge and pushed my limits 🔥 didn’t think I had it in me today but proved myself wrong. Amazing back day, well put together workout!

Shania

I hate how when you swipe the wrong way it exits the entire workout 🤣😭😫 was so good!

Warm up set. 

Round shoulder blades a lot at top of plank up.

GOAL
Refining your ab and shoulder stability

DETAILS
1. Starting in a perfect plank position on your elbows, press up to your hands by starting with one arm. 
2. Aim to minimize rocking of the spine and lower back.
3. Squeeze your butt and crunch your abs into your spine.
4. Lower back down gradually to elbows. 
5. Up on left, down on left is one rep. Up on right and down on right is another rep. 
 CUES
- Squeeze Butt
- Crunch Abs
- Protract Shoulder Blades

Plank Ups

GOAL
Build ab strength relative to your body weight 

1. Start in supine position.
2. Arms extend overhead.
3. Legs extend and press together.
4. Eliminate space below lumbar spine by contracting the abdominals. 
5. Rock in this position minimizing movement at the hip and shoulder.

CUES
- Point Toes
- Hollow Rock 
- Crunch Belly Button into Spine

Hollow Rock

Superset

GOAL
The holy grail of rowing. It focuses on scapula retraction and spinal extension #BangForYourBuck

DETAILS

1. With the and hand resting on a bench, let the dumbbell fall directly below that boulder shoulder of yours. 
2. Stiffen/extend your spine. Rounding of the spine inhibits proper shoulder blade retraction/depression.
3. Square up your shoulders.
4. Initiate the first inch of the movement by squeezing/depressing your armpit. Think of "crunching" your armpit to your hip. 
4. Pull elbow to hip, think like you're starting a lawnmower like the little badass you are.
4.When pulling, keep the right triangle bend in your elbow. 

Pro-Tip: Dumbbell moves in an arc or "C" shape from below shoulder to front of hip.

CUES
- Initiate with Scapula 
- Chest is Squared Up
- Flat Back

Dumbbell Single Arm Lat Row *Heavy*

GOAL
Refine your mid-trap and rear delts for healthier shoulders than Dr. Oz

DETAILS
1. Hinging at the hip or what have you, get your spine rigid and neutral. Chin tucked.
2. Begin by squeezing your shoulder blades down towards your hips. 
3. Contract the shoulder blades together and squeeze to full range to extend the weight. 
4. Fly away birdy. Slow and controlled.
Pro-Tip: Don't relax your chest if you have a support, think of resisting the pad or your knees and pulling everything back to tighten your erectors, scaps, and mid back up. 

CUES
- Rigid, Extended Spine
- Pinch Shoulders Back & Down
- Chest Angled Up

Bent Over Rear Delt Flys

GOAL
Wider back for a tighter waist and strong look

DETAILS 
1. You will start by grabbing band and using a wider than shoulder-width pronated (palms down) grip. Step backwards two feet or so.
2. Bend your torso forward at the waist by around 30-degrees with your arms fully extended in front of you and a slight bend at the elbows. If your arms are not fully extended then you need to step a bit more backwards until they are. Once your arms are fully extended and your torso is slightly bent at the waist, tighten the lats and then you are ready to begin.
3. While keeping the arms straight, pull the bar down by contracting the lats until your hands are next to the side of the thighs. Breathe out as you perform this step.
4. While keeping the arms straight, go back to the starting position while breathing in.

CUES
- Proud Chest
- Squeeze Armpits

Resistance Band Straight Arm Pushdown

GOAL
Scapular depression aka lat work for a wider back and narrow waist 

DETAILS
1. Place a dumbbell standing up on a flat bench.
2. Lie perpendicular to the bench (torso across it as in forming a cross) with only your shoulders lying on the surface.
3. Grasp the dumbbell with both hands and hold it straight over your chest at arms length. Both palms should be pressing against the underside one of the sides of the dumbbell. This will be your starting position, make sure the weight is secure.
4. While keeping your arms straight, lower the weight slowly in an arc behind your head while breathing in until you feel a stretch on the armpit.
5. At that point, bring the dumbbell back to the starting position by depressing your shoulder blades, using the arc through which the weight was lowered and exhale as you perform this movement.
6. Hold the weight on the initial position for a second and repeat the movement. 

CUES
- Initiate with Scapula 
- Squeeze Your Butt
- Slightly Bend Elbows

Dumbbell Pull Overs

GOAL
Core and joint stability 

DETAILS
1. Starting on all fours, hands under your shoulders and knees below your hips, engage your core to keep your back flat and over your knees 1-2" off of the ground.
2. Step laterally with the opposite hand, and opposite foot while maintaining a tight core and flat back.

CUES
- Flat Back 
- Hips Low 
- Stable

Lateral Bear Crawl

Exhale. 

Use a couch or bench if you don’t have a box. 10 reps each side.

GOAL
Speed racer x cardio

DETAILS
1. With a tall chest, run in place. 
2. Try to hit a ‘figure-4’ with your legs. 
3. Pull knees up and heels slightly towards butt. 
4. With an open palm, swing your arms from your butt cheek to face cheek. 
5. Swing from your shoulder blades. 
6. Exhale and keep your reaction time quick. 

CUES
- Tall Posture
- Exhale
- Knees Up
- Cheek to Cheek

Running in Place

You want to load your hip, not execute with momentum - maximal control on this one

DETAILS
1. Set a box to the proper height. When you step your foot on the box, your hips are just below your knee. Setting it too high creates hip shifting and pushing off with the back leg. Don't do that. 
2. Place your foot on the box, push knee slightly out, and keep it over ankle. 
3. Begin movement by centering your chest over your knee (balances your center of gravity). 
4. As you drive up through your heel, raise your chest and extend the knee. DO NOT push off with your back leg. 
5. Stand tall and return slow and controlled by leaning the chest forward to counterbalance your weight. Chest over knee = ultimate hip loading = booty gains. 
6. On the return, drag your back foot against the box for stability. 

CUES

- Hip Loading
- Drive Through the Heels
- Knee Over Ankle 
- Knee Pushes Out
- Relax the Back Leg

Step Ups

Runners fun

W4/D2 Back Day Baby

Great workout! I forgot how challenging those banded chest presses can be!! 🔥

What a workout! Resolve tested a couple of times, but so worth it for this post workout happiness!

Ashley

The banded incline dumbbell chest press is suuuuuuper awkward to perform. Each rep felt different because I had to keep repositioning the band to get comfortable, and it was really distracting. Didn’t feel like I got anything but frustration out of this one

W1/D1 Chest & Shoulders 🦾

Aryn

W1/D2 Back 🥊🔥

My legs are jello. That last bit was brutal.

Shannon

My legs are shaking so bad! That was a killer!!

Emily

W1/D3 Glutes & Hammies

Such a good pump I feel like my arms are going to explode

Ramya

First workout in a while and I know I'll be feeling it! Good stuff as always!

Loving the DB workouts right now! Super helpful with the gym being crowded

Rarielle

W1/D4 Arms & Abs

Adriana

Dorothea

W2/D1 Chest & Shoulders

I keep thinking that I’ve just done the hardest possible workout that I could do, then I start a new one and find the next hardest workout I could ever do!

camille restan

W2/D2 Back Day Baby

Exercises were great and just right for me. Timing was excellent. Since it was shorter I have time to stretch after and make a protein smoothie 👍🏼

Christine

W2/D3 Quad Killer

My arms are done! Today should be fun at work! 🔥

I enjoyed the exercises a lot! I was at the gym an hour and 20 minutes and still didn’t get through the whole workout. Followed the rest times too.

W2/D4 Arms & Abs

Banded presses are reallly logistically tricky 😆 great challenge though!

Elise

Patricia Sessa

W3/D1 Chest & Shoulders 🦾

Coming back from vacation, might need to start from the start again. This was hard

W4/D2 Back Day Baby

Community

More workouts from Morgan Olson