Name: Playbook - Morgan Olson - W4/D2 Pullin' Tail🦊
Uploaded: 2024-01-21T02:10:11.757Z
Duration: 60 min
Description: W4/D2 Pullin' Tail🦊

Naomi

I really enjoyed the back/bicep combination!! Turkish get ups are so awkward for me, but I did them!! ❤️🔥💪

Mandy

Jessica

Sandra

Hans Copeland

I like the variety of places the videos are filmed. Makes it feel more realistic!

Brenda

Didnt feel like a spider. But burns like a spider bite.

Kris

Dani

I love these so much. But the last one wtf 🤣😅

Jeanique

Another great start to my day - got my puffing and sweating!

Swan

Marcí

🍮💪🏻 wooo! Was feeling it after that hammer curls set! 🥵

Corbin

Squid Wan

Rebekah

Challenging but fun! Felt it for sure. 😅 The Turkish WTFs 😂 were a great way to end!

marisa

Natasha

Ellie

Mind muscle connection is improving 🙌🔥🙌🔥

Sarah

Jenn

Cameron

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
Increase coordination, flush lymph, strengthen your fast twitch muscle fibers, and increase speed #SoAthletic

DETAILS
1. Feet together.
2. Grab rope with wrists slightly in front of hips.
3. Thumbs face away from the body, shoulders are relaxed, and chin is neutral.
4. Hop low and quickly on your toes will whipping the rope with your wrists. 
5. Let the rope rotate around your body and jump as the wrists slap down.

Pro-Tip: The more relaxed you are, the longer you can keep your natural rhythm.
Pro-Tip II: Drop the rope. Jump low and fast and slap your hands on the front of your thighs. Double tap them to practice double unders. This simulates the timing and coronation needed to jump rope. After warming up with this, carry the same rhythm but just add the rope. 

CUES
- Hips In Place
- Posture is Upright AF
-Ribs Tucked

Jump Rope

GOAL
No, it doesn't include bae with a cup of coffee and waffles in her hand. But, do these often and they will produce the same amount of happiness #BootyAF

DETAILS
1. Get an upright, proud chest and feet in squat position. 
2.  Slightly bend your knees and push em out a little, aka external rotation to active your glute medius. Nail that setup.
3. Stiffen up your back and brace your abs. Flat back, you know what that is. 
4. PUSH THOSE HIPS BAAACK. Feel the stretch and pressure in the back of your legs. Yep, those are your hammies. Say good morning to them.
5. Hinge at the hip. Depth is dependent on your ability to maintain a flat back. 
6.  Stand and squeeze that azz. 

CUES
- Flat Back 
- Shoulder Blades Pinned
- Brace Abs
- Reach Hips Back
- Squeeze Your Butt

Bodyweight Good Mornings

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
Cardio life, aim for a soft landing. Swap for 1 regular squats with 5 high knees jumping is too much impact per rep. 

DETAILS
1. In squat position, squat with driving the knees out. 
2. Accelerate out of the bottom right of the squat and jump. 
3. Extend knees fully. Squeeze your butt. 
4. Land softly. 
5. Repeat. 

CUES
- Tall Jump
- Soft Landing
- Exhale on Jump

Jumping Squats

CNS Warm Up 1 (Home)

GOAL
Thicker back and confident posture 

DETAILS 
1. With your feet hip width, knees soft, and back flat, shift your hips back until your chest is facing the floor.
3. Hold one dumbbell in each arm, reaching toward the floor to start, then pull your arms toward the ceiling - bending at the elbows and shoulder until your elbows are bent to 90 degrees and your upper arm is aligned with your ribs.

CUES 
- Right Triangle
- Proud Chest 
- Shoulder Blade Retraction & Depression

Dumbbell 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

Pull Circuit

GOAL
Use gravity and eliminate momentum to blast those muscle fibers to shreds #Shredz

DETAILS
1. Grab those dumbbells in each hand, lay chest forward on an incline bench and scoot up to where you get a good strong position at the top. 
2. While straddling the bench, let the weight pull your arms to a dead hang. 
3. Begin to curl the weight up, only hinging at the elbow.
4. Use your spidey focus to keep the elbow directly below the shoulder and not letting that fucker creep back. Don't shorten the range by pushing the elbow back behind your shoulder. 
5. Now squeeze that ish.

Beware: Beware of web-like material squirting out of your wrists after these curls. So worth it. 

CUES
- Squeeze
- Stationary Elbow
- Elbow Directly Below Shoulder
- Control That Negative

Spider Curls

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

Back & Bi's Classic

GOAL 
Upper back demolition without any lower back stress

DETAILS
1. On the edge of a bench or couch, have dumbbells in each hand.
2. Scoot to the edge of the seat, lower chest towards knees, let weight rest underneath knees.
3. Slightly retract your shoulder blades. Begin the rep by squeezing back with your shoulder blades.
4. Squeeze the elbows away from your body, keeping the chest over the knees.
5. Mind muscle connect by squeezing in between the shoulder blades. 

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

Seated Wide Grip Bent Over Rows

GOALS
Bicep builder that develops size and strength 

DETAILS
1. Stand tall with shoulder blades back and down.
2. Begin the curl by pushing the elbow forward and keeping the shoulder blade back.
3. Squeeze the bicep to curl the weight up just above the elbow.
4. Lower slow by actively pushing your elbow forward.
5. Repeat on the other side.
 CUES
- Elbow Forward
- Shoulder Blades Back
- Proud Chest 
- Squeeze Bicep

Alternating Hammer Curls

Back & Bi's Classic 2

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

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

Dumbbell Turkish Get Up

Ab Stability

W4/D2 Pullin' Tail🦊

Alex

Thank you! The video was great! I love your dogs! 😎🐶🐶

Renee

Jacynthia

W1/D1 Challenge Debrief

Keshia

Back on the app after. 2 year hiatus. Excited to see how we do this time around :)

Celia

W1/D1 Full Body Fresh 💪🏼

Tracey

W1/D1 PHOTOSHOOT FRESH 2.0 CHALLENGE STARTS 1/9

victor

Had to take off some sets because of time but still a legit workout

Kelly

Always love a good back + bicep combo. My curl form is always so much better when I've got a back pump going 💪

W1/D2 Back Attack 🧨

This one was deceptively brutal but great.

Kalena

Mercedes

Eileen

W1/D3 Thicc Leg Day 🦵🏼

Lilli

Maya

W1/D4 Hulk Push Day 😝

Erin

W1/D5 Mental Toughness Friday 1

W2/D1 Funky Fresh😎

Killer pump from start to finish. Back's feeling jacked, biceps are juicy, and the abs?! Shredded between today and yesterday. New fav workout for sure

Alaina

W2/D2 Pull Power⛓️

That hollow rock and sliding lunges got me good 🥵

Kathy

I AM DEAD!! Excellent legs workout to end the work week!! 🦵🔥

Legs are shaking. Hell yeah! Thank you Momo!

W2/D3 New Butt Stuff 🍑

My shoulders definitely felt the burn for this one 🥵

W2/D4 Push it Real Good🎸

W2/D5 Mental Toughness Friday 2

Back in the fight after a back injury. Let’s fucking go! 👊🏻

Kylie

W3/D1 Full Body Effect 😊

I'm really loving these workout here lately!!

W3/D2 Superhero Pull Day🐲

Second time around and still rude 🦾🔥🔥

W3/D3 Legs For Days

W3/D4 🌸Pushin' Daisies💀

You weren’t kidding when you said mental toughness. Daaaaaammn, Momo 😅

Abbie

W3/D5 Mental Toughness Fridays 3

Great all over today! Love the shoulder work!

Amazing 👏 Loved all the shoulder work in this

W4/D1 Mass Effect 👽

Was pleasantly surprised that I liked that version of the Bulgarian split squats more than the normal one

That Bulgarian squat to hinge is ridiculous!

Naima

Christi

W4/D3 Legendary Derriere

Killer chest pump 🔥 those bent arm raises are so effective too

W4/D4 imPRESSive

W4/D5 Mental Toughness Friday 4

Commenting for all the FINISHERS out there with me.

Great to be back and finish what I started and had to stop for nose surgery ✌🏽

W5/D1 Full Flex

Andrea Ashworth

The perfect workout! Hit all the areas that I wanted extra work done this week! SWEET!!!

W5/D2 Twitchy Lats 🎮

I don’t think I can feel my legs 🔥😩🤦🏼‍♀️

W5/D3 Squats and the City🍸

Abs are on fire!🔥🥵 Such a good workout

W5/D4 Pecs For Life

Burpees were a reminder that I’m not 19 anymore 🤣🤣.

W5/D5 Mental Toughness Friday 5

W6/D1 Final Fresh Full Body

This one clicked in all the right ways for me 10/10

W6/D2 🦕Jurassic Back🦖

W6/D3 Last Leg Day

Atto

W6/D4 Pushin' Depletes

Slowly worked my way through this program, I am so much more confident in my ability to kick ass in a workout 💪 Can’t wait for the next program

It may have taken me 15 weeks but damn do I feel FRESH. Thanks momo.

W4/D2 Pullin' Tail🦊

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