Name: Playbook - Morgan Olson - W4/D2 Pull Volume
Uploaded: 2023-06-09T21:05:10.994Z
Duration: 70 min
Description: W4/D2 Pull Volume

Ayla

Short and effective. I wound up adding straight arm pull downs, cable crossovers, and close grip pull downs. And now I’m dead.

August

Nicole

Absolute back crusher! I can feel my lats bulging out from my side.

Mads

That was intense! I love it!✌🏻🔥💪🏻

Louis

Mena

Mika

Just out here trying to grow some wings 😜

Sierra

Assisted Pulls Can Kiss My A**! 🥴 But I pulled through nonetheless! 💪🏾🥷🏾

Kysha

I moved house last weekend and new local gym has no heavy bag ☹️! Will get used to mixing it up though!

Lauren

Nicol

Heather

Amber Lawrence

I never knew how much I loved working my back until I started doin momos workouts 😝 fire!!!!

tiffany

Joyce

Jess

Sara Hanrahan

Jennifer

Bench Barbell Row  4 x 15, 10, 8, 12 + 6 

Underhand inverted rows on smith machine  3 x 20 
Incline push ups  3 x 20 

Chest Supported Machine Row  4 x 10-12
Smith Machine  Shrugs  4 x 15

Wide grip assisted pull ups  2 x max reps 

Heavy bag Freestyle  3 x 3 min.

GOAL
Attack that back, use the bench to lift more weight to give the lower back a rest

DETAILS
1. Straddle a bench with a barbell over it.
2. Add necessary weight *using a rack helps* 
3. Straddle bench and squeeze the bench with thighs
4. Hinge over and push your hips back.
5. Flat back, brace abs and begin by pulling the bar to your belly button. 
6. As the weight is heavy, use the bench to rest the bar and reset your position.
7. Squeeze from your shoulder blades each rep.
 CUES
- Proud Chest
- Flat Back
- Brace Abs
- Shoulder Blade Retraction & Depression

Bench Barbell Row

GOAL
This is the flour to the cupcake, the butter to the donut, the sole to your Nikes, the string to your Yo-Yo, the milk to your cereal. Best introduction to rowing/learning to squeeze the shit out of your back.

DETAILS
1. Start with on a Smith Machine or TRX cables set at around chest height, lower if you're a lil badass. 
2. Walk your feet in front of the bar while holding onto the bar. Woooo feels like your going to fall back on your ass but since your upper body is rock solid, you gucci. 
3. Initiate by squeezing back with the shoulder blades.
4. Pull just below your sports bra, and keep the right triangle in your elbow. If any of that dish is off, you probably have to lower that bar or walk your feet in. 

CUES

- Squeeze Back With Shoulder Blades
- Chest up
- Flat Back
- Tuck the Ribs
- Don't Sag
- Plank Position

Underhand Inverted Row

GOAL
Build up your pressing strength through proper positioning and high volume

DETAILS
1. Set hands right outside of shoulders on the dumbbell rack, couch or bench. 
2. Get in a tight plank position. No sagging your stomach or arching your lower back excessively.
2. Feet together, butt squeezed, ribs tucked and as you descend down into the push up squeeze your shoulder blades back. 
3. At the top of the rep, push away with your shoulder blades to get more movement in your serratus/scapula. 

Pro-Tip: #1 mistake is your elbow position. If your elbows track out, that's a no no. If you lose the Right Triangle in your elbow that's a no no. 

If that happens, it's because you're pressing "too high." Step closer to the bar or bench and touch the bar to below your sports bra with the elbows close to your rib cage. 

CUES
- Plank Position
- Squeeze the Shoulder Blades Back
- Right Triangle
- Bar/Bench Below Nips

Incline Push Ups

Superset 1

GOAL
Thicker back for better posture and confidence 

DETAILS 
1. Find this machine. If you don’t have it, do seal rows. 
2. Squeeze back with your shoulder blades.
3. Get your chest proud and depress shoulder blades. 
4. Exhale on the pull. 
5. Release slowly on negative. 
6. Add pauses and pulse reps until failure. 

CUES
- Proud Chest
- Depress & Retract Shoulder Blades

Chest Supported Machine Row  (10-12)

GOAL
Boulder shoulders

DETAILS
1. Set a smith machine to just below hips.
2. Unrack with hands wider than shoulder width.
3. Stand tall and soften the knees slightly.
4. Brace abs. 
5. Squeeze traps up towards ears.
6. Keep elbows locked out straight and do not bend/rebend knees. 
7. Squeeze hard at the top and lower. Repeat. 

CUES 
- Push Stomach Out
- Wider Grip
- Squeeze Up to Ears
- Don’t Jut Neck Forward

Smith Machine Shrugs

Superset 2

GOAL
Wider back for smaller hips and waist

DETAILS
1. Set resistance. The heavier = the easier. 
2. Arms straight and wide grip. 
3. Externally rotate your shoulder. Think of showing your arm pits.
4. Begin by retracting your shoulder blades back and down.
5. Squeeze the elbows out and think of tucking them into your pockets. 
6. With a proud chest reach the top, lower slow. 
7. Repeat. 

CUES
- Show the Armpits
- Shoulder Blade Retraction & Depression
- Proud Chest

Assisted Pull Ups  ( 2 x max reps )

1. Wrap your hands and wear 14-16 oz boxing gloves. 
2. Freestyle box on a heavy bag.
3. Use your footwork and head movement to simulate dodging punches.
4. Work on hip connection to bag, neutral wrist, and speed.

The Fighter Cheat Sheet: 
* 1-2 (Jab-Right cross) 
* 1-1-2 (Jab-Jab-Cross) 
* 1-2-3 (Jab-Cross-Left hook) 
* 1-2-3-2 (Jab-Cross-Hook-Cross) 
* 1-2-5-2 (Jab-Cross-Left uppercut-Cross) 
* 1-6-3-2 (Jab-Right uppercut-Left hook-Right hand) 
* 2-3-2 (Right cross-Left hook-Right cross)

Heavy Bag Freestyle 🥊

W4/D2 Pull Volume

Absolutely loved it! It’s exactly what I needed to add to my rugby S&C routine. Great movements for athletes playing contact-heavy sports. Thank you!

Indigo

Brijhae

W1/D1 Legs | Rack Pull

Kimberly

It’s hard to jot down super set info bc of the way the app is set up

Sofia

W1/D2 Legendary Pull 🔥

So challenging! Loved the pause for the bench press 💪🏼

I did the push today but there was some pull movements? Guess I’m just curious as to why

timeforGAINS

W1/D3 Legendary Push | Bench

I will feel that tomorrow. Arms are DONE.

Nora

Talena

1st week of 3er round of the legend 💪🥵🔥

W1/D4 Full Body Demolition 🤺

Struggle to get to the gym, struggle to get through. Made it. That’s something.

W2/D1 Legs | Back Squat

Could barely lift my boxing gloves at the end after all those curls!!

W2/D2 Epic Pull Day 🥊

Struggled to get to the gym. DST is my nemesis. Got it done. With a new 3RM.

Courtney Schrade

W2/D3 Push | Bench 🔥

Had to stop mid workout to help a family member with a task. Finished up at home as I could. Some days are like that. :)

Korra

Definitely getting stronger! 45 pounds weighted planks woof woof 🥵🔥

W2/D4 Full Body Burn 🔥

What’s some alternatives for sissy squats,  and some of your PF doesn’t have some equipment.  I know I need to hit a real gym but it’s the closest and open 24hrs for hectic work schedule.

Monique

W3/D1 Legs | Deadlift

Makala

W3/D2 Epic Pull Day 💪🏼

Hit a big PR today! Let’s go! These work outs keep my ass sore everyday!

W3/D3 Big Bench Day 🦾

🥵🥵🥵🥵🥵woof woof !!!!! Arg!!!💪💪💪💪💪

W3/D4 Gnarly Abs & Arms

Katie

That air dyne 🥵 legs are shaking 🫨 🔥

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

W4/D1 Squat Dom Legs

Noddy

Felt good after taking a week off. Still feeling strong 💪

W4/D3 Push Pump

Those side planks woof woof … freaking love those💪😅🔥

Those side lying push ups are something else lol

W4/D4 Bulletproof Full Body 🦾

Damn that was good! 🔥🔥💪🏻💪🏻

Killer glutes/hammies workout. I’ll be crying tomorrow, don’t worry 😉

W5/D1 Leg of Steel

The pats are on fire, had to change up a few exercises due to machine availability, but it felt great!

W4/D2 Pull Volume

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