Name: Playbook - Morgan Olson - W4/D2 Pull Volume
Uploaded: 2024-06-17T22:51:17.045Z
Duration: 70 min
Description: W4/D2 Pull Volume

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

Casie

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

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

Alison

Beka

Total bullshit in the best way possible lol

W1/D1 Legs | Rack Pull

Really happy to be doing these workouts again. Have never felt stronger and more worked than this program

Maddie

W1/D2 Legendary Pull 🔥

I really
Enjoyed it especially since I’m training for my first weightlifting competition

Tiffany

Log doesn't want to work but great workout

Amazing workout! Legend is LEGEND!! 🔥🔥

W1/D3 Legendary Push | Bench

Nicodemus

Total body dead!! What a great week of workouts! Thanks, Momo!!

I loved this workout, it was a good burn!

Jazz

W1/D4 Full Body Demolition 🤺

W2/D1 Legs | Back Squat

Wasn’t able to get a good back pic today, but the pump was there!

W2/D2 Epic Pull Day 🥊

W2/D3 Push | Bench 🔥

Full body on a Friday?! Why not!🔥💪🏻

W2/D4 Full Body Burn 🔥

W3/D1 Legs | Deadlift

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

Had to deload today after the heavy deadlifts this week, but feeling the motions felt amazing!

W3/D2 Epic Pull Day 💪🏼

Hitting back and chest day in the Legend in the same day is just different 💪🏼

W3/D3 Big Bench Day 🦾

Swan

Jessica

That was dope! I do not have a heavy bag so I did 15 min before @ incline 10 speed 3 and then another 10 min after workout. Thanks dude!

W3/D4 Gnarly Abs & Arms

At first, I didn't really want to do this workout, but by the time I hit the end, I was killing it! Pushed myself hard! Thanks, Morgan!!

☠️ in leg day but it was great!🔥💪🏻

W4/D1 Squat Dom Legs

Sore from this week..but this workout def made my muscles feel better even though I was grunting through it lol

Ryane

W4/D3 Push Pump

Elmaz

W4/D4 Bulletproof Full Body 🦾

Rach Mast

I didn't feel like a novice to start, but I can do 15 more push ups (regular, not incline) per minute than when I started... Up to 50 mf! Stopped at a two min plank bc of boredom and 50 air squats. I've improved so much more than I thought I would on this program. Thanks, Momo!!!

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

Great way to finish The legend!🔥💪🏻

Dang, my heart rate was up there from the start with sprints. I haven’t sweat this much in a while. Great finish to this program!

W4/D2 Pull Volume

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