Name: Playbook - Morgan Olson - W4/D2 Pullin' Tail🦊
Uploaded: 2024-01-21T02:10:11.734Z
Duration: 65 min
Description: W4/D2 Pullin' Tail🦊

Salsa

Luca

Wowza
Those turkish things were almost impossible to coordinate 

But in the end I could make it!! It was super cool MoMo!!!

MARIANA

Been awhile since I’ve done some Turkish get ups😅

Allie

Nikki

Abby

Those Turkish getups still take a lot of focus from me but they are getting smoother!

Stephanie

Great pump. Chin ups getting easier… if only I could say that about the Turkish getups 😂

Kallie 

Great workout, glad I pushed through even though my heart wasn’t in it at all today. Focused on going slow, on the form.

Alex

Gbrla Prds

Iuliia

Turkish get up is probably a new favorite tbh🤩🔥

Four

Mercedez

Ryan

Loved this one… need to practice those get ups tho

Shelley

Someday I won't have to watch the video for every Turkish get-up rep. Today was not that day!

First time doing Turkish get ups. Get intro to it. Love it!

Nicole

Loved the simplicity of this one! Really allowed me to focus on retract/depress and my breathing.

Kelly Backes

Very straight forward! Loved it! Especially loved abzzzz and stability! Focused on form very intentionally today.

August

I really have to think hard with the mind muscle connection with rows. It just doesn’t come natural for me. Have a bunch of different types of rows was really great for me.

Single arm lat pulldowns are the greatest

Robi

Upleveled to a 25lb plate (from 10lb) on the weighted plank!

Korra

Kadyn

Shanna

The Turkish lift was tricky to figure out, especially when trying to mirror my left side to your demo, but it was fun and surprisingly tiring. 🔥🔥🔥

Gabriel

This was the start of the week for me and I’m feeling amazing! Loved the workout and the Turkish getups were so fun!

Vanessa

Burn baby burn🔥🔥💪🏻💪🏻💪🏻

Louis

Annamaria

Michelle

jeanette

Had to think a lot with the Turkish get ups 😅

Chantelle

Florida heat had me sweatin’ on this one! The lift is getting heavy, but the arms are getting swole!

Mads

Ah the Turkish get-up. Didn't realise I'd gotten so uncoordinated 😅

Aight. You're here, you're obviously commited. Next step is to really dial in your diet. You should be aiming for 30 g of Protein, 4x a week. 
If you're plant-based or a soft drink lover, try maybe adding in some EAAs instead. Most are delicious, and they can really take the place of that soda. Also, they help you recover faster and help with being sore, so win win there. There's no need to eat minimal calories. You're working hard, your body needs fuel. Just as many fruits and veges with that protein as you want. 
And... Cake. Today's a cake day. You feel me?

GOAL
Death. Jk…power, fat burning cardio + you may or may not see the light #Ouch

DETAILS
1. Grab the handles of the ski erg and set resistance dial between 7-10. 
2. Start your stokes by using your hips and legs to drive the power. 
3. First position squat position, get on toes, tall reach.  
4. Second, drive down into a squat with a follow from your arms. 
5. Focus on using the hips. 
6. Drive up, throw your hips back and down and follow with arms. 

Swap for row erg, air dyne or sprints if your gym doesn’t have this. 

CUES
- Breathe
- Strong Core
- Tip Toes 
- Leg Drive

Ski Erg

GOAL 
Boulder upper back and scapular health

DETAILS
1. Stand tall.
2. Grab the ends of resistance bands with your thumbs pointing away from each other.
3. Begin by slowly pinching between your shoulder blades and depressing your shoulders. 
4. Keep thumbs out and avoid shrugging.
 CUES
- Depress & Retract Shoulder Blades 
- Thumbs Out
- Slow

Resistance Band Pull Aparts

GOAL
Power + speed 

DETAILS
1. Stand a few inches in front of the box
2. Slightly bend knees and push out slightly. 
3. Swing arms behind you. 
4. Throw arms up to propel the jump. 
5. Extend hips and knees to accelerate out the bottom. 
6. Land softly on box. 
7. Aim to throw all your momentum up and forward, not down on the box. 
8. Step down, alternating sides. 

CUES
- Throw Arms Up
- Soft Landing
- Exhale

Box jumps

GOAL
Wake up with rotation + power #CNS

1. Set cable to lowest height. 
2. Get in a staggered stance (ex left foot fwd, right arm row)
3. Bend knees to feel grounded. 
4. Rotate opposite arm forward and back while rowing back. 
5. Think of pulling as hard and quick as you can. 
6. Rotate through the upper back. 

CUES
- Staggered Feet
- Rotate
- Exhale
- Power 
- Tuck Chin

Lawnmower Row

CNS Warm Up 2

GOAL
Just in case you are hanging from the edge of a cliff and have to heave your cute lil ass up #MissionImpossibleScene1 #Biceps

DETAILS
1. Begin the rep by activating your scapula and raising sternum towards ceiling. That is the start position.
2. Squeeze from biceps to raise.
3. Keep your sternum raised up to the ceiling.
4. Control the negative and repeat.

Pro-Tip: Your lower body can be strict and pointed or you can cross your legs. Play around with it and see what's comfortable. 

CUES
- Squeeze Your Biceps 
- Chest is Pointing Up Towards the Bar

Chin Up

GOAL
Compound row with control and lower back builder 

DETAILS 
1. Underhand grip shoulder width. 
2. Slightly bend the knees and stand close to the bar. 
3. Sit hips back and keep the barbell close to your legs. 
4. Hinge over. Stay close to barbell. 
5. Squeeze from your shoulder blades and pull barbell to belly button. 
6. Lower slowly and reset. 

CUES
- Proud Chest
- Right Triangle 
- Flex Lower Back
- Hips Back

Smith Machine Bent Over Row

GOAL
Scapular depression aka lat work for a wider back and narrow waist 

DETAILS
1. Place a dumbbell standing up on a flat bench.
2. Lie perpendicular to the bench (torso across it as in forming a cross) with only your shoulders lying on the surface.
3. Grasp the dumbbell with both hands and hold it straight over your chest at arms length. Both palms should be pressing against the underside one of the sides of the dumbbell. This will be your starting position, make sure the weight is secure.
4. While keeping your arms straight, lower the weight slowly in an arc behind your head while breathing in until you feel a stretch on the armpit.
5. At that point, bring the dumbbell back to the starting position by depressing your shoulder blades, using the arc through which the weight was lowered and exhale as you perform this movement.
6. Hold the weight on the initial position for a second and repeat the movement. 

CUES
- Initiate with Scapula 
- Squeeze Your Butt
- Slightly Bend Elbows

Dumbbell Pull Overs

GOAL 
Upper back demolition without any lower back stress

DETAILS
1. Set bench to 45 degree incline. 
2. Waddle over it with two DBs.
3. Slightly retract your shoulder blades. Begin the rep by squeezing back with your shoulder blades.
4. Squeeze the elbows back towards your belly button and pull your chest up to nearly upright.
5. Stop once your elbow is bent at 90 degrees and at your ribs, then slowly lower the dumbbell back.
6. Try to squeeze your shoulder blades at the top of each row.

CUES - Proud Chest
- Elbows to Belly Button 
- Initiate with Shoulder Blades

Seal Rows

Wing Builder 🕊️

GOAL
Thicker back & improved posture 

1. Grab the close grip bar.
2. Begin by squeezing your shoulder blades back.
3. Slightly lean back. 
4. Pull down the attachment with a proud chest and elbows squeezing down towards the hips. 
5. Keep a proud chest and squeeze at the bottom. Do not round your shoulder blades and pull with your arms.
6. Release slowly and repeat. 

CUES
- Proud Chest
- Initiate with Shoulder Blades

Close Grip Pulldown

GOAL
Lat attack for a stronger back and tighter waist

DETAILS
1. Kneeling with a cable on high. 
2. Grab with arm and opposite knee is up. 
3. Full stretch and begin by pulling the elbow towards your hip.
4. Think about depressing your shoulder blades not just pulling.
5. Pull elbow towards belly button. 
6. Release slowly. 
7. Repeat with either a proud chest or slightly bent forward. 

CUES
- Squeeze Armpit
- Right Triangle

Kneeling Cable Row

Fly Baby Fly 🪶

GOAL
Goddamn this is tough. But honestly we need weight to carve some abs in. Go as heavy as possible for the time allotted. 

DETAILS
1. Get on your hands and knees.
2. Add a weight plate or dumbbells on your mid back.
3. Have someone assist if needed.
4. Get in a perfect plank position.
5. Feet together, squeeze your butt and exhale through the pain.

CUES 
- Squeeze Butt
- Crunch Abs into Spine
- Hollow Rock

Weighted Plank

GOAL
Shoulder and core stability of a tank to prevent injuries and aid in building healthy muscles

DETAILS
- Step 1: Roll onto your elbow.
- Step 2: Straighten the elbow out to 'post up'
- Step 3: Bend the straight leg
- Step 4: Sweep the bent leg underneath the same side hip
- Step 5: Move into a half kneeling position.
- Step 6: Stand up.
- Reverse that order to return to the starting position. 
Reps are per arm. 

CUES
- Move Slow & Deliberate 
- Don’t Look Away From the Weight
- Externally Rotate Shoulder

Kettlebell Turkish Get Up

Abzzz + Stability

W4/D2 Pullin' Tail🦊

Branching out with your programs. On the recovery from an ACL surgery last May. Was in tip top shape with your Fighter program prior to injury.  Put on 30 pounds while down. I’m an avid cyclist. Never been over 130-135. Sitting at a nice 163 now, trimming inches. Feels good. The number doesn’t matter anymore. Seeing progress. Any tips are appreciated.

Carrington Vercher

I’m so excited to get started! Right program, right time. I need this!

Tobias

PHOTOSHOOT FRESH 2.0 CHALLENGE STARTS 1/9

April

Patricia Sessa

Charlie Oak

Challenge Debrief

Tessa

Switched from the fighter feed to start this today and 🥵🥵🥵 is all I can say. Exactly the switch up I needed. This full body hits DIFFERENT

W4/D2 Pullin' Tail🦊

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