Name: Playbook - Morgan Olson - W4/D2 Chest and Shoulder Destroyer 😈
Uploaded: 2025-01-30T02:16:18.189Z
Duration: 55 min
Description: W4/D2 Chest and Shoulder Destroyer 😈

My shoulders were toast after circuit B hahaha

Jensen

Haeley Hefner 

Dani

I wanted to quit on the ab incinerator. I had to do a lot of pep talking but finished proud!

Amy Yeary

Love me some shoulder day! 
Random thought…..I love my wife 💕!
👊🏻🔥👊🏻🔥👊🏻🔥👊🏻

Kylie

Playing catch-up, also, burpees are not my friends! #poopyburpees #photoshootchallenge #justdoit

MsMary

Struggling with discipline this week but glad to get back at it with this one.

Talena

That was great!! Totally needed that burn after a couple rest days! 🔥

Mercedes

Ilona

The plank was impossible at the end because my shoulders were jello!!

Michelle

Holy damn! Thank you for the pump and the cardio/abs at the end!

Nicole Lee

Felt exhausted first time working out since getting COVID two weeks ago but good to be back!

My heart's pounding after that last superset 😅 Really liked the alternating chest and shoulders supersets. Thanks!

This has my arms and shoulders dead!😩😂 Ultimately a fun round of work, had a great sweat and pump!😅💪

Rebekah

My arms were on 🔥 but it felt so good!

Addison

My arms from those rear delt flys have gone to another dimension 😅

Tania

Maia

Always one of my favorite parts of the day!

Cameron

Loved it! This really made me push forward ⏩⏩⏩

Efjan

💪💪👍👍Love working my arms!!! 🔥🔥

Mandy

That was amazing. I love finding all these new muscles in my body with the targeted exercises. Woof to the ab circuit at the end 🥵

Casey Reed

Celia

I really can’t decide which day is my favorite anymore! The shoulder burn is so worth it!

Mads

When I looked at the workout, I thought the burpees and plank would be killer. But I actually killed it and felt way better than I expected!

Jess

Realized how sore I was from yesterday's workout. Feeling strong! 💪

Karin

Shannon

Arms are shaking. But the feeling is great!

Emily Yazzie

Jade

Loved it, feeling pumped after that 💪🏼

Kellie Webb

GOAL
Work that ankle stability & cardio even if it feels lame 

DETAILS
1. Start standing. 
2. Jumping both feet out and land on your toes. 
3. Simultaneously open the arms above your head. 
4. Return to original position.
5. Repeat.

CUES
- Soft Landing 
- Quick Feet 
- Exhale

Jumping Jacks

GOAL
My favorite warm up exercise for shoulder joint space and stretching the chest

DETAILS
1. Stand.
2. Swing the arms using momentum.
3. Stretch the chest as the arms open up.
4. Position thumbs back towards each other for external rotation and better stretching.

CUES
- Thumbs Out
- Swing 
- Get Groovy with It

Arm Swings

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.
 CUES
- Squeeze Butt
- Crunch Abs
- Protract Shoulder Blades

Plank Ups

Warm up

GOAL
You're only as good as your weakest arm. Unilateral pressing to develop strong pecs, shoulders, and triceps 

DETAILS
1. Start sitting upright on a bench. Dumbbell on each knee with a 90 degree elbow.
2. Use your knee to hike the weights up to your chest height as you lay back on the bench. 
3. Immediately press out of the first rep, that may be the trickiest part.
4. Elbows are 45 degrees angle your body and you got that right triangle in yo elbow. 
5. Control the weight as it descends. Lower elbows to parallel or just below for happy shoulders and strength building.
6. As you're pressing up, squeeze the chest.  
7. Wrist is directly over elbow. And wrist is neutral. 

CUES
- Heels Grounded
- Elbows Just to Parallel
- Shoulder Blades Back and Down
- Wrists Neutral

Dumbbell Bench Press

GOAL
Dumbbell press with rotation 

1. With back on bench, get a proud chest and lock in the dumbbells with elbows at 45 degrees from your body.
2. With an underhand position, begin to press the dumbbells overhead while rotating your shoulders internally. 
3. After a second pause at the top, begin to lower the dumbbells to the original position by rotating the palms of your hands towards you. 
4. Lower slow, pause and press to repeat. 

CUES
- Proud Chest
- Strong Press 
- Slow Negative

Incline Bench Arnold Press

GOAL
Burn em brah. This is the optimal exercise for building rounder shoulders to trick people into thinking you have a tinier waist and just to look shredded

DETAILS
1 Start at the hip and raise up to the shoulders. The dumbbells should be a few inches in front of your body to move in your scapular plane.
2. Elbows are bent at 90 degrees  you're initiating the movement with your shoulders.
3. Proud chest and lower slowly. 

Pro-Tip: use momentum to overload our the muscle with a little heavier weight 

CUES
- Retract Shoulder Blades
- Elevated Sternum 
- Reach Away

Bent Arm Lateral Raise

Circuit A

GOAL
Tricep crusher in a pressing movement 

DETAILS
1. Lay on a bench. 
2. Squeeze shoulder blades back and down.
3. Bring the weights together and at the top. 
4. Push them together, squeeze your chest as hard as you can. 
5. Lower slowly by pushing elbows down towards our hips. 
6. Squeeze your triceps to press up 

CUES
- Lower Weights Below Nipple Line
- Elbows Close to Ribs
- Elbows Towards Hips

Hex Press

GOAL
Isolate the front deltoid and build those babies to have density to create a rounded, sculpted look 

DETAILS

1. Start with the dumbbells at the hip and raise to eye level. 
2. Keep shoulder blades retracted with a proud chest. 
3. Slow and controlled. Really think about flexing the shoulder and not overpowering with the pec or trap. #Contract

Pro-Tip: I recommend doing single arm raises in an alternating fashion. 

CUES
- Proud Chest
- Don't Shrug Up
- Breathe
- Grunt

Alternating Underhand Dumbbell Front Raise

Circuit B

GOAL
You're only as good as your weakest arm. Unilateral pressing to develop strong pecs, shoulders, and triceps 

DETAILS
1. Start sitting on a flat bench. Dumbbell on each knee with a 90 degree elbow.
2. Use your knee to hike the weights up to your chest height as you lay back on the bench. 
3. Immediately press out of the first rep, that may be the trickiest part.
4. Elbows are 90 degrees from your body and you got that right triangle in yo elbow. 
5. Control the weight as it descends. Lower elbows to parallel or just below for happy shoulders and strength building.
6. As you're pressing up, squeeze the chest.  
7. Wrist is directly over elbow. And wrist is neutral. 

CUES
- Heels Grounded
- Elbows Just to Parallel
- Shoulder Blades Back and Down
- Wrists Neutral

Wide Grip Dumbbell Bench Press

GOAL
Get that bulletproof rear deltoid and shoulder health 

DETAILS
1. Hinge over with a rigid spine. 
2. With dumbbells in each hand, turn your palm facing up towards the ceiling. 
3. Begin movement by squeezing by from your shoulder. 
4. At the top of the movement squeeze your rear deltoid, retract your shoulders and get a proud chest. 
5. Slow negative and repeat.

CUES
- Flat Back
- Shoulder Blade Retraction & Depression 
- Squeeze Back
- Proud Chest

Palm Up Rear Delt Flys

Circuit C

GOAL
Accumulate a high amount of work load through pressing, hip flexion and jumping #HeavyBreathing 

DETAILS
1. Bend over and reach the hands to the ground.
2. Jump the feet back into a plank position.
3. Lower the whole body to lay on the floor.
4. Press up off the floor and jump your feet under your hands (optional: scale by stepping one leg under your shoulders at a time.)
5. Return to a standing position with feet under your hips.
6. Jump up and clap overhead.
7. Repeat until sweat turns into blood

Pro-tip: Burpees are extremely mentally challenging. You will hit mind failure before you hit muscle failure, so zone in and kill this shit. 

CUES
- Chest to Ground
- Feet Replace Hands
- Breathe with a Rhythm

Burpees

GOAL
Get that static hold for core endurance and strength #PlankMore

DETAILS
1. Feet together, butt squeezed, tuck the ribs down and flex your belly button in. 
2. Actively crunch you abs into your spine and keep the elbows below the shoulders or slightly in front. 
3. Keep it tight and focused. Think about donuts, not how bad it hurts. 

CUES
- Elbows Under Shoulders
- Feet Together
- Extend Legs

Plank

Ab Incinerator

W4/D2 Chest and Shoulder Destroyer 😈

It's informative, providing an overall view of the programme

I know it is not Jan. 3rd, but today, Aug. 1st is mine & I am so excited to start this program.  It has literally been 1yr since my breast cancer diagnosis and I fought that battle & won...THANK GOD! Now it is time to train & get back in shape! I believe MoMo's program is the best for me!

Shon

I am ready to make a change in my life.. I am late to this challenge but I’ll make the best effort

Claudia

Photoshoot Fresh Challenge Intro

Emma

My god this was a tough workout, but good!

Katie

W1/D1 New Years Legs 🎉

Elise

This one was really fun and the sprints at the end were 👌🏻🥵🥵🥵

Swan

W1/D2 Chest + Shoulders 💪🏼

Wouldn’t say it was an arm burner really, but was a great workout 💪🏻

Rachel Hanna

Great sesh but more full body than arms. Resistance band moves a bit more finicky than they’re worth.

W1/D3 Arm Shred 🔥

Jessica

Betina

W1/D4 Back Day Baby 💪🏼

I had to carry my dog for the last few mins of the hike hahaha

45 minutes on the Row surprisingly felt so good !!

W1/D5 Hike day baby 💪🏼

Alex

W2/D1 Leg Day Baby 🔥

Definitely going to feel this in the morning!

W2/D2 Chest + Shoulder Destroyer 😈

last supine db curls had me praying for my life

W2/D3 Arms + Shred 🦾

Faith

W2/D4 Back Builder 💥

Solid spin session today followed by an ocean swim. Loving Saturdays! 🌊🌊👊🏻👊🏻

Love these hike days. Took a walk with my dog in a snowstorm and followed it up with 50 minutes cycling indoors.

W2/D5 Hike Day🔥

I think my legs are getting stronger! Exciting! 🥰 They are shaking though haha

Literally the best trainer or app i ever had

Kelly

W3/D1 Legs 😈

4x30 bench dips at the end? bye im a goner

No words. Just busy breathing and sweating ✌🏼🥵

W3/D2 Chest and Shoulder Pump 🦾

Had to do the half burpees in 3 sets, but a great way to end the workout with your heart pumping!

W3/D3 Back Burner 🥵

W3/D4 Arms + Shred 🔥

90 minutes in Santa Paula 
7 pools
Some rock climbing 
Realized that doing ab exercises on my tailgate of truck hurts back vertibrae
Not gonna do that again 😊🤣💪🏻🤙

Tina McCoy

Sneaky little ab workout out. Well played bro. Well played!🔥👊🏻🤙🏻

i know I'll thank u later but right now.... for gods sake

W3/D5 Fat Burning Hike Day 🔥🥾

W4/D1 Leg Shredder with Deplete🔪

W4/D3 Back Burner 🔥

The shaking in the last set of skull crushers though 💀

Nup. Had to bail out of that. Shoulder still fucked. Off to do some leg work instead. Pivot!

W4/D4 Arms + Shred 🦾

Finally got out for a 3 mile walk after being snowed in for 4 days! It felt sooooo good to get the heart pumping and legs moving. I don't like being cooped up at all!

Did a hike with my doggo at Wildcat Canyon

W4/D5 Full Body 😈

Whew wee! Finishing with the jump ropes…had to find my second wind. 🙌🏾🙌🏾

Good, although I can tell the insides of my thighs are going to cramp up at some point later tonight 😅

W5/D1 Legs with Deplete 💪🏼

I fell on my face at the end...well...almost 😂🥵

Those failure sets at the end though 🥵

Doubling up to keep up with the challenge and feeling it!

W5/D2 Chest and Shoulders 🔪

Holy 🔥🔥 18s rest... Was not prepared for that 😅💪

Susanna

I don’t have a bag for punching so I had to modify, otherwise a good workout!

W5/D3 Back Builder 😈

Rosalba

I have done this exercise twice now and I think it’s my fave!!!

Kareen

Loved this whole challenge so much! Thank you!!

W5/D4 Arms + Shred 🦾

Going through something that is so stressful it puts a dark cloud over everything. have the energy to look after my wife, work & that’s it.Hopefully next week will bring good news but right now 1 hour on the spin bike with some heavy tunes helped. Thanks bro 👊🏻🙏🏻

Been struggling with injuries for the last week so been doing walks and ocean swimming. Jumped to a hike day for a solid spin sesh to test out the bod. All going well I’ll be back into the weights tomorrow.

W4/D2 Chest and Shoulder Destroyer 😈

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