Name: Playbook - Morgan Olson - W4/D2 Legs 🦵🏼
Uploaded: 2024-01-21T02:10:11.692Z
Duration: 55 min
Description: W4/D2 Legs 🦵🏼

Been sick but back at it, rough leg day but so worth it!!

Ellie

Christina

Haeley

Mak Presgrave

Holy crap. My legs are shaky after that one.  🥵

Jessica

Those step-ups TOASTED my legs at the beginning of this training. I was able to get thru 4 sets of 10 almost no problem this time around. 🦵✊️

Very enjoyable but split squats still v tough!

Susan

REINA KYAN

Thanks, Morgan! You have set this up well. I can tell you have put a lot of time and thought into your app. Til tomorrow ;)

Sarah Macon

Didn't seem like a lot at first glance, but ended up being a hell of a workout

Frog pumps are becoming easier and easier! I feel really accomplished and on the ball today with this program

Maddie

Usually leg days are a breeze. This one kicked my butt.

Noelle

Isamar

Angelo

emily

Gotta see the doc about my right knee. My primary one. Might need some PT because it hurts to do a lot of the moves so I improvised doing the step back lunge by walking up and down my complex stairs 5x. and then did normal squat holds for 20 seconds instead of the bulgarian squats.I could do the hops lightly, kind of just moving up to tip toe and like keeping everything taught & tight. Just wanting to communicate haha.

This one was really hard for me, I think mainly because I did it at night. I could do half the moves girl, I’m DED. lmao. I think I’m going to do this whole homework out round one again because I finally have my hands & then do the stronger at home II afterwards. Unless you suggest otherwise. But that’s my plan.💯

Abii

Vanessa

Marley and Clara

Is this getting slightly easier or am I getting slightly stronger? 😱

Kardia

Nicole

Sarah

My legs hurt and I'm tired as hell, but I kinda love it

Pocket

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

Superset

GOAL
Stop that quad loading lunge and sit back into the hips for glute work and team no knee pain

DETAILS
1. Stance is wide like a squat. 
2. Initiate the movement by taking a step back. Reach your hips back and lower your chest over your knee. Contacting the back leg through only the ball of the foot, descend until your knee nearly touches the ground. 
3. Lower slow, load the hip and then to stand drive from the front leg, not back. 
4. Do desired reps on one side, then switch. 
 CUES
- Hip Loading
- Chest Over Knee
- Sit Hips Backs

Step Back Lunge

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.
5. Knee pushes out. It is not inside your ankle/hip.
6. Ascend up with a titled chest over the knee and the hip remains back. 

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

Bulgarian Split Squat

GOAL
Ankle stability and arch support for healthier…everything 

DETAILS 
1. Stand tall, preferably on a yoga mat.
2. Lift one leg slightly up and in front of you.
3. Stand tall and begin softly hopping on one leg.
4. Think of rebounding by extending your toes into the ground.
5. Soft landing. Repeat and then switch legs.
 CUES
- Stand Tall
- Flex Foot

Single Leg Hops

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

GOAL
Cardio life, aim for a soft landing. Swap for 1 regular squats with 5 high knees jumping is too much impact per rep. 

DETAILS
1. In squat position, squat with driving the knees out. 
2. Accelerate out of the bottom right of the squat and jump. 
3. Extend knees fully. Squeeze your butt. 
4. Land softly. 
5. Repeat. 

CUES
- Tall Jump
- Soft Landing
- Exhale on Jump

Jumping Squats

W4/D2 Legs 🦵🏼

Naïka Champaïgne

Candace

Grace

W1/D1 Chest, Back & Abs

Karen

W1/D2 Butt Stuff

Worm pushups are killer 🙇‍♀️❤‍🔥

i died at the worm pushups my lil arms were like a worm and spaghetti by this time

I had to modify for equipment and wrist and lower back needs but pretty happy to could get through it.

Camille

W1/D3 Chest, Back & Abs

Kait

Jessie

W1/D4 Legs 🦵🏼

Hard but I feel pretty proud that I did it!

Karolína

W2/D1 Chest, Back & Abs

First real work out after top surgery and it feels good to move this way again 😌

Sora

W2/D2 Legs 🦵🏼

Kelly

Nellie

W2/D3 Arms & Abs

Deanna

Selena

W2/D4 Quad Pump

It’s been a while since I felt like throwing up after a work out. Great workout

W4/D2 Legs 🦵🏼

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