Name: Playbook - Morgan Olson - W4/D3 Back & Bis
Uploaded: 2024-01-21T02:10:11.719Z
Duration: 70 min
Description: W4/D3 Back & Bis

I really didn’t want to do sprints at the end but I’m committed to not skipping/subbing anything!

Sharon Braddock

Angelika

Ingrid

Andrea

Kayla

Nathalie

azalea

Alexis

I’m getting stronger and feeling more energetic. Thanks for the awesome workouts

Bonnie Kay

Brook

Stephhanie

These workouts are what I look forward to everyday

amanda

GOAL
Wanna look like Wonder Woman with a wide back down to a small, tapered waist? Pull down more. 

DETAILS
1. Get your sternum facing up towards the ceiling #GirlsGoneToTheGym
2. Grip the bar wide, whatever that means for your arm length. 
3. BEGIN the rep with shoulder blade retraction. 
4. Externally rotate aka show your arm pits.
5. Exhale and pull bar to just below your chest. 
6. When pulling, your elbows should be slightly behind the bar/your spine. 
7. Release and control the negative. Repeat. 
Pro- Tip: As you pull down squeeze those armpits. Also don't let elbows go in front of the bar. 

Why do elbows have so much to do with this shit? Because proper elbow mechanics = proper scapula mechanics. Also, breathe. Exhale on pull, inhale at top. 

CUES
- Pull with the Elbows
- Show the Armpits
- Squeeze the Pits
- Shoulder Blades Back and Down
- Proud Chest

Wide Grip Lat Pulldown

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

GOAL
One of my favorite lower ab exercises - use that mind muscle connection to tuck your pelvis and contract the lower abs

1. Lie down on a decline bench with your legs fully extended and arms to the side of your torso with the palms on the floor. Your arms should be stationary for the entire exercise.
2. Move your legs up so that your thighs are perpendicular to the floor and feet are together. This is the starting position.
3. While inhaling, move your legs towards the torso as you roll your pelvis backwards and you raise your hips off the floor. 
4. Hold the contraction for a second and move your legs back to the starting position while exhaling.

CUES
- Crunch Abs into Belly Button 
- Knees Up to Ceiling

Decline Reverse Crunch

Superset

GOAL
The holy grail of rowing. It focuses on scapula retraction and spinal extension #BangForYourBuck

DETAILS

1. With the and hand resting on a bench, let the dumbbell fall directly below that boulder shoulder of yours. 
2. Stiffen/extend your spine. Rounding of the spine inhibits proper shoulder blade retraction/depression.
3. Square up your shoulders.
4. Initiate the first inch of the movement by squeezing/depressing your armpit. Think of "crunching" your armpit to your hip. 
4. Pull elbow to hip, think like you're starting a lawnmower like the little badass you are.
4.When pulling, keep the right triangle bend in your elbow. 

Pro-Tip: Dumbbell moves in an arc or "C" shape from below shoulder to front of hip.

CUES
- Initiate with Scapula 
- Chest is Squared Up
- Flat Back

Dumbbell Single Arm Lat Row *Heavy*

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
This move will elevate every shirt you own. Making those arms irresistible to every human with eyes.

DETAILS
1. Grab a dumbbell in one hand. 
2. Stand tall, ribs tucked. Pretend your elbow is glued just outside your ribcage
3. Actively curl the weight across the chest, keeping the Right Triangle in your elbow. 
4. Think to push the weight back down with your tricep.
5. Repeat. Each rep squeeze that bicep like you're making lemonade. 

CUES
- Elbow Pinned to Rib
- Squeeze That Lemon
- Control Descent
- Wrist Neutral

Across the Chest Curls

GOAL
Calorie burner 

DETAILS
1. Either run on a hill, outside or on the treadmill.
2. Work on figure 4 form.
3. 90-degree bend in elbows.
4. Land on the balls of your feet. 
5. Avoid heel striking.

CUES
- Hand Goes from Face Cheek to Butt Cheek
- Pull the Heel to Butt
- Hamstring Curl Not Quad Extension

Sprints

W4/D3 Back & Bis

Just started surfer 2.0 and loving it already. So, so good

Adeela

Camille

Jenna

W1/D1 Legs 🦵🏼

Jessica

W1/D2 Shoulders & Triceps

2 arm days back to back is a killerrrrrr!! I'd like to see the supersets use the same equipment, because my gym is always busy and hard to bounce around from spot to spot without losing the machine/space

Not a good day to leave my water bottle ! 🥴 A Burpee to Plank ration with no rest in between is crazy ! 😫😭 Good ass work ! 🔥💪🏾

Kysha

W1/D3 Back & Bis

Talisa Walter

This first week of the surfer program has been everything I needed for a new challenge! I'm so motivated to keep going 💪

Chloe

W1/D4 Booty & Abs

Great one but because my gym doesn’t have a sissy squat machine find it difficult to find alternatives, so would love if that could be included which alts would be good for it

W2/D1 Legs 🦵🏼

Always a great workout! Love love your program

W2/D2 Shoulders & Tris

That’s sprint was an awesome finisher to a very good workout.

Amanda

W2/D3 Back & Bis

Feeling the burn in my ass and abs! I mos def felt challenged!

Rachel Flores

2 wks off is crazyyyy ! 🥴 Back at it nonetheless ! 💪🏾😤 Let’s Goooo !

W2/D4 Booty & Abs

Dominique

Odineth

W3/D1 Legs 🦵🏼

Would be nice to get some tips what I van do instead of heavy bag, since in a lot of gym we dont have that. I did sky machine today, but I’m curious what is your advice.

Fanny

Georgia

Fell off for a bit but finally got back to it a d this was the best way to start it off! Shoulders bi tri back all of it on 🔥🔥

W4/D3 Back & Bis

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