Name: Playbook - Morgan Olson - W4/D2 Pull Volume
Uploaded: 2025-10-12T05:58:59.542Z
Duration: 70 min
Description: W4/D2 Pull Volume

Great workout.  The supersets are a pain for busy gyms.

Casie

Tory

Those bell bench rows are rough to set up and hella awkward at my gym.

Mandy

Mads

Louis

Threw in some lat pull downs and sprints because I had extra time. 
This was a good pull day!

Ashley

Little easier than usual- push me harder! 🫶🏽

Rehana

Loved the row movements - added some abs at the end!

naïka Champaïgne

Naima

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.

That was intense! I love it!✌🏻🔥💪🏻

Mena

Mika

Just out here trying to grow some wings 😜

Sierra

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

Bigbodybenz

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

Katy

It felt great but I only have so much at home 
Just wanted to prep a little 
Nice though

Roseanna

Day 1 of the legend did NOT disappoint. Let’s get it

Kallie

W1/D1 Legs | Rack Pull

Ruth Hanney

W1/D2 Legendary Pull 🔥

Kate

Bella

W1/D3 Legendary Push | Bench

Marion

I loved this full body burn. Week 1 of the legend DID NOT disappoint

W1/D4 Full Body Demolition 🤺

Starting off week 2 sweaty af I see… 🙈

Monica G

Hate leg days. …unless it’s the legend 🔥❤️

W2/D1 Legs | Back Squat

Romi

W2/D2 Epic Pull Day 🥊

Trying to kill me with these sprints bro. Solid heavy lift

Enjoyed the push. Appreciate the shorter session since it's my 1st day of the week.

Lily Toy

Shellz

W2/D3 Push | Bench 🔥

never thought I’d love weighted planks #momdidittome

W2/D4 Full Body Burn 🔥

Ruby

This initially looked easy…. Jokes on me

W3/D1 Legs | Deadlift

L-l-l-l-looooooved it! Back is thickenin’ up baybeeeeee!

Norah

I thought I was strong, but I had to FAFO.

W3/D2 Epic Pull Day 💪🏼

Decline followed by incline bench press had my chest shaking!!! Awesome push day 👍👍👍

Finished with 2000 jump ropes 😮‍💨

Brijhae

W3/D3 Big Bench Day 🦾

4 sets of supersets back to back is a killer. Loved it.!

W3/D4 Gnarly Abs & Arms

usually not feelin leg day but today was it 🤌

W4/D1 Squat Dom Legs

How do these workouts keep getting better?!?

Loveeeed this!! That tricep x abs at the end was the perfect finisher

Steph

W4/D3 Push Pump

Banger. Sprints didn’t absolutely destroy me this time… what a win

Jessica

W4/D4 Bulletproof Full Body 🦾

Felt great! I love feeling the progress build week by week

Alison

Deb Livingston

W5/D1 Leg of Steel

Make the supersets use one piece of equipment. I have to modify a lot bc the gym is busy.

W5/D2 Bulletproof Back 🔥

W5/D3 Push | Bench

The legend is legendary! I loved this program

Those sprints at the start caught me way off guard! I have not been running 😰

W4/D2 Pull Volume

Community

More workouts from Morgan Olson