Name: Playbook - Morgan Olson - W4/D3 Back Burner 🔥
Uploaded: 2024-01-21T02:10:11.761Z
Duration: 54 min
Description: W4/D3 Back Burner 🔥

Jensen

Haeley

Kylie

Amy Yeary

It’s really helpful to have the detailed explanations & information on exactly what to focus on with what muscles & positioning. Having that in addition to the demonstrated movements is super helpful! 🙌🏽

MsMary

Heck yes! Did this and leg day today and wow! My body feels like jello and I love it! Thank you for another great workout!

Nicole Lee

Gonna feel it the next couple of days 🔥

Talena

Addison

Loved that one! My calves were already sore and that jump rope murdered them 💀

Nice was to slaughter myself in a 40 degree (104 deg f) day here in Australia  😭🖤

Tania

Jumping rope starting to feel (a little) easier!

Casey Reed

Ilona

Mercedes

The reverse crunches back to back with the plank was killer, but I pushed through!

Jess

Really really struggled today cause I’m doing my bathroom up and I’m exhausted but I pushed through and feel better for it

Kellie Webb

Seal rows and lateral pullovers might be my favorite exercises, thry make it very easy to focus on and isolate the muscle

Celia

Michelle

Alex

Still sore from the chest and shoulders workout but it felt amazing as always.

Jade

This session had a mixture of tough and not as tough workouts. It was fun being able to see how many reverse crunches I could do, I think that is one of my favorite workouts!❤️😂 The 5 minute jump rope on the other hand killed my legs so now they are Jello but I pushed through another day!😅😂

Rebekah

So much mind-muscle connection with those scapulas I think me and mine need therapy. 😅 Thanks!

Seals 🦭 had me flipping all over my bench. 😆

Kareen

Efjan

Mandy

I was feeling really unmotivated to workout today but now I’m feeling so much more better and less anxious. Glad I pushed through today!

Maia

Cameron

That jump rope at the end really burned!!!

Rachel

Mary

Those abs were spicy at the end 🌶 🥵 
Getting six-pack definition feels amazing!

Mads

GOAL
Target your upper chest and upper back for ultimate confident posture and proud chest 
 DETAILS 
1. With your hands wide apart, support your body on your toes and hands in a plank position. Your elbows should be extended and your body straight. Do not allow your hips to sag. This will be your starting position.
2. To begin, allow the elbows to flex, lowering your chest to the floor as you inhale.
3. Using your pectoral muscles, press your upper body back up to the starting position by extending the elbows. Exhale as you perform this step.
4. After pausing at the contracted position, repeat the movement for the prescribed amount of repetitions.

CUES
- Proud Chest 
- Externally Rotate Shoulders 
- Squeeze Between Shoulder Blades

Wide Push Up

GOAL
Retract the back side of your body for better posture and muscles

DETAILS
1. Lay on stomach with palms facing down. 
2. Begin by squeezing from your glutes and raising arms up. 
3. Lift arms and legs as high as you can, initiating from spine and glutes. 
4. Lower hand height if you’re shrugging up. 

CUES
- Squeeze from Glutes
- Exhale on Up

Supermans

GOAL
Work that ankle stability & cardio even if it feels lame 

DETAILS
1. Start standing. 
2. Jumping both feet out and land on your toes. 
3. Simultaneously open the arms above your head. 
4. Return to original position.
5. Repeat.

CUES
- Soft Landing 
- Quick Feet 
- Exhale

Jumping Jacks

Warm up

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

Circuit A

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

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

DETAILS

1. With the opposing knee 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 Lat Row

Circuit B

Do db pull overs if you don’t have a pull up bar.

GOAL
Wider back for a tighter waist and strong look

DETAILS 
1. Grab the pull up bar with arms fully extended and externally rotate your shoulders, think of showing your armpits forward. 
2. Begin by retracting your shoulder blades back to initiate the movement and follow through by squeezing your elbows down towards your hips. 
3. Keep your sternum up towards the ceiling and squeeze your armpits hard. 
4. Try to get chin over bar, exhale and lower slowly. 

CUES
- Proud Chest
- Squeeze Armpits
- Show the Armpits

Wide Grip Pull Up

GOAL
Get some shape to your upper body and improve your shoulder function 

DETAILS
1. Knees are slightly bent, hand grip can vary but usually right inside the shoulder is optimal. 
2. With the weight at your hips, begin pulling by leading with your elbows. Get the elbows up towards your ears and the weight will follow.
3. Keep that bar close to your body. 
4. As you pull, you can shrug up to target the traps as well. 
Pro-Tip: I prefer not wrapping my thumb around the bar aka less internal rotation.

CUES
- Shrug Up 
- Squeeze Up
- Knees Slightly Bent
- Chest Up

Barbell Upright Row

Circuit C

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 the floor 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 and parallel to the floor. 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

Reverse Crunch

GOAL
Get that static hold for core endurance and strength #PlankMore

DETAILS
1. Feet together, butt squeezed, tuck the ribs down and flex your belly button in. 
2. Actively crunch you abs into your spine and keep the elbows below the shoulders or slightly in front. 
3. Keep it tight and focused. Think about donuts, not how bad it hurts. 

CUES
- Elbows Under Shoulders
- Feet Together
- Extend Legs

Plank

Superset

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

W4/D3 Back Burner 🔥

It's informative, providing an overall view of the programme

I know it is not Jan. 3rd, but today, Aug. 1st is mine & I am so excited to start this program.  It has literally been 1yr since my breast cancer diagnosis and I fought that battle & won...THANK GOD! Now it is time to train & get back in shape! I believe MoMo's program is the best for me!

Shon

I am ready to make a change in my life.. I am late to this challenge but I’ll make the best effort

W4/D3 Back Burner 🔥

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