Name: Playbook - Morgan Olson - W4/D2 Lower Body Burnin' 🔥
Uploaded: 2025-12-31T07:43:59.975Z
Duration: 70 min
Description: W4/D2 Lower Body Burnin' 🔥

Julia

Jenna

Anna

Ciara

Casey Reed

Nasha

She definitely didn’t lie saying lower body burnin😂 hit a new sumo deadlift PR today!!!!

Darian

Ashley

Really noticed the progress while doing this one 💪🏽 solid leg day

Linny

Nicole

It really is incredible to see such strength gains! Loving it!

Jessica Rexroat

Great day! Really saw an increase in weights.

August

Legs on fire 🔥 💪🏼 can’t believe only have 2 workouts left!

Annamaria

Alex

At first I thought 💭: “that’s it?”
😅 well… let me tell you… it fooled me!!🤣❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥 Amazing!!!!

Ayla

Wow. Just wow. That was brutal in the best way possible. Definitely had to dig deep to finish that last round. Thanks for the push, Momo!

Mads

Louis

Kallie

Elmaz

GOAL
Lower back health which is key to life, lifting, good sex, and getting old #ExtensionsForLifeExtension

DETAILS
1. Hinge at the hip and give everyone that million dollar view they don't deserve. 
2. Hang all the way down and initiate the movement by squeezing your glutes.
3. Squeeze your butt and hamstring and raise to be in line with your legs.
4. Hold for a second at the top and slowly lower all the way down. Repeat. 
5. Drop the weight and burn out with bodyweight. 

Pro-Tip: If you walk into the gym and your back hurts, hang off the end of this and wiggle that spine #SideToSide. Hang at the bottom and warm up by just extending a few inches up then coming back down to a relaxed position. Do a set of 30 and feel those lower lumbar say "hayyyy gurrrrl." 

CUES
- Squeeze Yo Ass
- Hinge At the Hip
- Tuck Your Ribs

Weighted Back Extension

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

Trunk Work

GOAL
Loading the hips and legs while maintaining and more upright chest for less back strain and more glute focus
 1. Begin with a bar loaded on the ground. The feet should be set very wide, near the collars. Bend at the hips to grip the bar. The arms should be directly below the shoulders, inside the legs, and you can use a pronated grip, a mixed grip, or hook grip. Relax the shoulders, which in effect lengthens your arms.
2. Take a breath, and then lower your hips, looking forward with your head with your chest up. Drive through the floor, spreading your feet apart, with your weight on the back half of your feet. Extend through the hips and knees.
3. As the bar passes through the knees, lean back and drive the hips into the bar, pulling your shoulder blades together.
4. Return the weight to the ground by bending at the hips and controlling the weight on the way down

CUES
- Spread the Earth with Your Feet
- Squeeze Glutes
- Retract Spine
- Brace Abs

Sumo Deadlift

GOAL
Thoracic mobility + improve posture 

DETAILS
1. Begin on your hands and knees
2. Round your back, tuck your chin + squeeze your glutes 
3. Arch your back, look up + retract your shoulder blades 

CUES
- Focus on the Shoulder Blades
- Push Away from Floor
- Squeeze Shoulder Blades Back + Down

Cat Cow

Superset

GOAL
Abductors, booty, and hamstrings but make it hard 

DETAILS
1. Starting with feet wider than shoulder width, toes slightly turned out, and shins on (or close to) the bar, press your knees out while dropping your hips down to find a strong starting position.
2. Position the hands where the rough meets the smooth on the barbell.
3. Lock in your back by stiffening your spine, brace abs, and have hips slightly higher while keeping back flat.
4. Stand by driving the knees out and squeezing your butt at the top.
5. Descend by pushing the hips back and keeping the bar close to you.

CUES
- Bar Close to Body
- Flat Back
- Brace Abs

Barbell Sumo Stiff Leg Deadlifts

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

DB Goblet Squat

GOAL
Pre-exhaust those legs before heavy squats and/or build the ‘tear drop’ look without too many tears of pain #JkItHurts

DETAILS
1. Begin in a seated position on the leg extension machine. Knees are just off the edge of the seat.
2. Weight pad is resting above ankles.
3. Use the quadriceps to extend your legs fully as you exhale. 
4. Inhale on the negative and go down slowly if you a real savage. 
5. Pulse reps can be added. 

CUES
- Squeeze from Quads
- Slow Negative
- Hold Hips Down

Leg Extensions

GOAL
Sculpt those hamstrings without lower back pressure, aka isolation exercise #HamTings

DETAILS
1. Tuck your pelvis into the hip pad. 
2. Point your toes like a ballerina. The weight will just feel heavier, you're welcome. If you flex your toes, you tryna lift with your calves...don't do that. 
3. Get in a full length leg stretch then curl the weight by squeezeing from your hamstrings with a controlled negative.
4. Exhale on the curl, inhale on the negative

CUES
- Slow Negative
- Stay Focused 
- Relax the Toes
- Tempo is Life

MODIFICATIONS
One legged - say bye-bye-bye to those imbalances. Add in quarter reps, pulses, and holds for the ultimate life-altering experience.

Lying Leg Curls

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

W4/D2 Lower Body Burnin' 🔥

This is exactly what I needed, looking forward to realigning with my body. Thanks for sharing openly!

Loved the honesty and authenticity!  Keeping it real and letting everyone see life happens and everyone can do this no matter where they are at this point in time.

Excited and hopeful for the grey momo T to make a comeback!

Mercedez

Prep for Health is Wealth

Terran

jeanette

The confirmation and validation is always right on time💪🏼 love the direction this is going ‼️

Daisha

The Right Direction

I was away for a few months and it feels great to come back to these workouts!!!

It was a hard workout but so worth the sweat

Quiyana

W1/D1 Upper Body Inferno 🔥

Jessica

Loved this. Let's see what I say tomorrow!

Swapped the row with walking a lot!!

W1/D2 Lower Body Burn 😮‍💨

Nice switch up from back, chest, arms split. Haven’t felt that burnt out in a while

A killer! I love how strong my upper body (as in  shoulders & arms) looks!

I’m loving these workouts! I will always come back to this challenge when I want to push my endurance

W1/D3 Upper Body Pump 💪🏼

Kiara “Spidah”

Cherysh

W1/D4 Full Body Fire ⛽️

I love everything about your words! Specific the water topic in the end. It’s so fckng necessary to put clear healthy water in our body. Fundamental things. Thanks for sharing these words 🙏🫶

Manu

Please post some of the videos you referenced? Thx!

Nora

10 Steps to a Healthier You

It’s been a little minute since I actually did a full program workout. I have been working out but I’ve been going through things. On the bright side I’m down to 170-173. YAY!!!! lol 
This was a good workout

Loved this workout!! Couldn’t get to do the job because I just got a tattoo though :(

I pumped up the weight on the shoulder part. It was amazing!

W2/D1 Upper Body Werk 🥵

Erin

It beat my ass… lol it’s cool. I can tell I’m getting stronger. Big difference from when I first started

W2/D2 Lower Body Torch 🔥

On a cut and able to bust out the chins ups no prob. Crazy work

Jubel

W2/D3 Death by Upper Body ☠️

Amanda

W2/D4 Full Body Fatigue 😮‍💨

It's literally exactly the message I've been needeing to hear. Can't believe how aligned your message is with my current journey. Thank you!! 🙏👏✨️

This really helped me ❤️ Thank you for being vulnerable and relatable. Definitely appreciate the wise words and perspective.

I really appreciate you taking the time to share all of this with us. It really shows how much passion you have & how much you care about us. I’ve resonated A LOT with the struggles & solutions you’ve shared over time since I’ve joined your app when it launched. All of the things you share about spirituality & alignment is so real and it’s so nice to know I’m not alone in that. A lot of people around me it’s kinda like in one ear & out the other. Makes me feel seen that you share similar valuess. So glad you’d been regaining your health back’

a full rant…

Faith

Doing this with the New taylor's album was SO GOOD.
Had so much anger and it allowed me to lift heavier

W3/D1 Upper Body Pump 💪🏼

Tomorrow it will be extra fun to try and walk around 🤣
I loved it!

Salsa

W3/D2 Lower Body Inferno 🔥

W3/D3 Upper Body Power 😈

Alyssa

W3/D4 Full Body Funky Fresh ❄️

I added 5 sets of 30 sec sprints to top it off 🔥

Deceptively good, added 5 min row for a little spice at the end

W4/D1 Upper Body Power ⚡️

Kath

W4/D3 Upper Body Werk 🥵

You can lift more than you think you can!  Don’t be afraid of the next five pounds 💪

W4/D2 Lower Body Burnin' 🔥

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