Name: Playbook - Morgan Olson - W4/D3 Legendary Derriere
Uploaded: 2024-01-21T02:10:11.754Z
Duration: 70 min
Description: W4/D3 Legendary Derriere

Efjan

Shawna Black

Loved this one, especially the staggered DL's.

Angela

jasmine

Stephanie

Allie

Amazing I have never sweated this much

I had so much fun!

MARIANA

Them knees about gave up, but I saw it through. 🔥🔥

Taylor

Four

Nikki

I was so scared of the staggered deadlift but turns out they’re so much better for my back. Loved the rest as well to be fair

Vanessa

Mercedez

This one actually felt good… does that mean I’m starting to actually like leg day 😱

Kallie 

Coming back after 2 days off from flu. Feeling weak but grateful for this program

Robi

I can’t feel anything from the waste down… 🔥🥵😩

Shania

Luca

Daisha

Gbrla Prds

Should’ve pre-booked a cab home 🫠 those calf raises at the end were also the end of me lol

Alex

Oof, my legs are feeling sturdy today! 😮‍💨

Gabriel

Can’t walk! Those staggered deadlifts KILLED ME

The calf raises were the worst! And by worst I mean a good challenge.

Feel good. The cues make a world of difference!

Deanna Froese

Upped my weights across the board! Also. Slowed down and really focused on form with calf raises and MY GOD those hit differently when you do them right. 🔥

August

The jump rope after calf raises was feeling real funky!

Kadyn

Excuse me while I go sit and never get back up 🤪

Salsa

Sadie

That derrière gon’ be feeling 🔥 mañana!! 🍑

Nicole

Kelly Backes

Momo... let's talk. Why do my legs weigh 1k lbs now?! My poor hammies!!!!

Aleeya

Lydia A.

Annamaria

Momo literally said, you’re not walking today😅😂💪🏻

Louis

Shanna

Calf raises at the end was an absolute struggle!

Mads

Sleep those 8 hours if you can. Just like your body needs more than 1200 calories a day to function (looking at you, diet industry), you also need 8 hours of sleep. I get it, life is busy. But tell me you're trying to get that extra few hours. The great thing about Netflix episodes is that they will always be there the next day. And I know this is hard, but try to elimate blue light from your bedroom. You want it dark, and watching TV while you sleep is bad for that sleep hygiene.

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
What is this name…luckily the power + coordination you’ll develop will have this tongue twister the least of your worries 

DETAILS
1. Start in a lunge position with a med ball (8-14lbs)
2. With left leg forward, swing the ball up around throwing on the outside of forward leg.
3. Catch ball and alternate legs. 
4. Repeat the throw on other side. 

CUES
- Powerful Throw
- Knee Pushes Out
- Exhale on Throw

Alt Lunge Med Ball Slam

GOAL
Ab ripper X 

DETAILS 
1. Pulley is set to shoulder height. 
2. When arms extended, the handle should be in line with the cable. 
3. Begin by bracing your core. 
4. Squeeze glutes. 
5. Rotate from side to center. 
6. Move from core to initiate movement. 

Reps are per side. 

CUES
- Don’t Shrug
- Proud Chest
- Brace Abs

Cable Torso Rotation

CNS Warm Up 3

GOAL
Hammer the core and legs while challenging yourself to keep the hips in line #Symmetry 

DETAILS
1. Stand tall with kb in both hands. 
2. Step to stagger your stance. 
3. Begin the deadlift by sending your hips back and knees slightly bent. 
4. Maintain a flat back and even hips as you lower. 
5. Hit bottom position with flat back. 
6. Stand and squeeze your butt to finish. 
7. Step other foot forward to load next rep. 
8. Repeat. 

CUES 
- Slightly Bent Knees
- Flat Back 
- Even Hips 
- Lower Slowly

Kettlebell Marching Walk

GOAL
Hammer the lower back, hamstrings, glutes + abs with a hip loading exercise 

DETAILS
1. Stand tall and begin deadlift by sitting back. 
2. Maintain a flat back. 
3. Squeeze armpit to activate your lats. 
4. Lower until weight taps the ground. 
5. Stand and squeeze your glutes at the top. 

CUES
- Avoid Shrugging 
- Squeeze Armpit
- Reach Hips Back

Kettlebell Stiff Leg Deadlift

Kettlebell Legs

GOAL
Even out those hips and challenge your posterior chain #gains
 DETAILS
1. Stand tall, with a barbell centered over your shoelaces.
2. To start, place one foot backward so that the ball of your foot is in line with your heel.
3. Raise the rear heel and try to feel most of your weight on the front foot.
4. Keep even pressure through your front foot, and reach your hips backward, letting the front knee slightly bend as your hips go back.
5. Grip the bar and stand up.
6.  Lower the bar the same way that you picked it up and gently tap the floor before standing again.

CUES
- Flat Back
- Brace Abs
- Squeeze Armpits

Staggered Stance Barbell Deadlift

GOAL
Pump those quads like a basketball needing air. Note: if you have pain in your knees, do hip loading squats to a box. 

DETAILS
1. Proud chest, feet under hips. 
2. Begin descent by pushing hips back and knees forward at the same time to maintain at upright chest. 
3. Lower slowly, keeping chest up. 
4. Squeeze quads to stand. 

Pro-tip: don’t lock out knees at the top. 

CUES
- Proud Chest 
- Pump Quads 
- Toes Forward
- Weight in Middle of Foot

Bodyweight Suitcase Deadlift

Deadly Deadlifts

GOAL
Sculpt those hamstrings without lower back pressure, aka isolation exercise #HamTings

DETAILS
1. Tuck your pelvis into the hip pad. 
2. Point your toes like a ballerina. The weight will just feel heavier, you're welcome. If you flex your toes, you tryna lift with your calves...don't do that. 
3. Get in a full length leg stretch then curl the weight by squeezeing from your hamstrings with a controlled negative.
4. Exhale on the curl, inhale on the negative

CUES
- Slow Negative
- Stay Focused 
- Relax the Toes
- Tempo is Life

MODIFICATIONS
One legged - say bye-bye-bye to those imbalances. Add in quarter reps, pulses, and holds for the ultimate life-altering experience.

Lying Leg Curls

GOAL
Pre-exhaust those legs before heavy squats and/or build the ‘tear drop’ look without too many tears of pain #JkItHurts

DETAILS
1. Begin in a seated position on the leg extension machine. Knees are just off the edge of the seat.
2. Weight pad is resting above ankles.
3. Use the quadriceps to extend your legs fully as you exhale. 
4. Inhale on the negative and go down slowly if you a real savage. 
5. Pulse reps can be added. 

CUES
- Squeeze from Quads
- Slow Negative
- Hold Hips Down

Leg Extensions

Thicc Thighs

GOAL
Anti-cankle life - I got thick ankles so I need to do extra. 

DETAILS
1. Sit tall with appropriate weight.
2. Hang heels on edge of platform. 
3. Begin by fully stretching the heel down.
4. Pause. Squeeze calves up to raise on tippy toes. 
5. Slowly lower to full stretch. Repeat. 
6. Do pulse reps to hit failure. 

CUES
- Full Stretch
- Exhale on Up

Seated Calf Raise

Calf Lines🦖

W4/D3 Legendary Derriere

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/D3 Legendary Derriere

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