Name: Playbook - Morgan Olson - W4/D3 Legs 🦵🏼
Uploaded: 2024-01-21T02:10:11.667Z
Duration: 70 min
Description: W4/D3 Legs 🦵🏼

Louis

Dustie

dEvilShiRoi

Mena

Robin

very sweaty 🥵 that felt challenging but doable . thanks. i love your workouts.

Jules

Jaden

Jessie

Alex

Brenda

Natasha

When it looks short, it’s gonna kick your ass 🥵🍑🔥

Sarah

Ouch 😹 Going to be feeling this tomorrow!

taya

Bunny 🐰❤️

Holy crap! Legs are on fire!!🔥🔥 I'm going to feel that for a few days!!

Mandy

Happy new year, baby! Here’s to poppin legs and balance.

Hans Copeland

Annamaria

Naomi

Starting to hate leg day a lil less. Maybe cuz I’m feeling stronger and the leg pains aren’t as different than the pain I feel from a good upper body day.

Djé

Elena

Total flash fire. Quick, but effective. 🔥

Dani

For me a little bit too much split squats. But nice as always 🔥

Nika Zethner

Really nice workout, felt my booty working all the way 😜

Coralie

Kylie

Laura

Love the anticipation of walking like a cowgirl for the next two days…

Michelle

Mak Presgrave

Traniece

Jeeze I’m beat my legs will feel it tmrws 🥵

Skylar

Olli

taylor

I didn't think there was anything harder than Bulgarian split squats....and then there was this workout...🔥💦💦💦

Mercedes

Legs and but are for sure feeling  the burn!🔥

Rebekah

Finished DB fighter phase 1! 👏🏽🤙🏽

stefani

Toasted by the end 😁 Solid good time 🤘

Rachel

Ilona

Went for the fences this morning and crushed it!

Mads

Challenging for me. Legs cramped despite proper warm up, around the inner thighs.

August

Court

Legs 🤬
Feeling the grind today bro
🔥👊🏻🔥👊🏻🔥

It looked simple but this one was TOUGH 😭👊🏻

Christine

Do you have any good stretches for the curtsy lunge and regular lunge?

My left side feels fine but my right side is so tight (feels tight in the butt and hamstrings), that I can’t properly do the exercise 

Many thanks!

This one was haard, but in a good way. No pun intended *screaming in gay panic*

Atto

I need a substitute for box step ups. I don’t have a plyo box and my bench is not the sturdiest to be stepping up on. Any suggestions?

Courtney

Last week of legs. Try to go heavy on the lunges, avoid momentum and focus on loading the front leg. 

Yesssa.

GOAL
Pre-pump your external rotators to strengthen your hips and knees 

DETAILS
1. Place a band slightly above your knees, standing tall and starting with your feet about hip width.
2. On your toes, push your knees out and lower down about 2 inches.
3. Chest is up and step to the side. 
4. Do about 15 steps one direction, then 15 the other. 
5. Do not lean, or step so far that your knee falls inward and maintain tension through the band the entire time.

CUES
- Squeeze from Glutes
- Knees Out
- Stay 2 Inches Bent

Lateral Band Walk

GOAL
Side booty for...welp side booty and the healthiest knees since you were a newborn 

DETAILS
1. Place a band above your knees. 
2. Stand upright with a proud chest and slightly hinge over by pushing the hip back a few inches.
3. Begin by squeezing one leg out to the side.
4. Slowly initiate the movement by squeezing, not swinging.
5. Lower slow and repeat. 
6. Switch sides. 

Note: sometimes the stable leg gets tired, it’s okay, we’re also working your ability or stabilize and resist tension. 

CUES
- Mind Muscle Connect
- Initiate from Glute
- Slow & Controlled

Banded Glute Abduction

GOAL
Glute max development for no lower back pain and more activation cuz booty 

DETAILS
1. Place a band above your knees. 
2. Stand upright with a proud chest and slightly hinge over by pushing the hip back a few inches.
3. Begin by squeezing one leg back .
4. Slowly initiate the movement by squeezing, not swinging.
5. Lower slow and repeat. 
6. Switch sides. 

Note: sometimes the stable leg gets tired, it’s okay, we’re also working your ability or stabilize and resist tension. 

CUES
- Mind Muscle Connect
- Initiate from Glute
- Slow & Controlled

Banded Glute Kick Back

Triset Glute Pump.

GOAL
Get an apple ass, lunge correctly, strengthen the hips, & correct imbalances #HighKeyBenefits

DETAILS
1. Stand with feet shoulder width apart. Chest up, shoulders back. 
2. Shift your weight to your stationary leg and reach behind with the other leg to take a wide, lateral step.
3. Look like the cute cowgirl you are and keep those hips straight forward as you descend into your lunge. 
3. Front knee pushes out like the squat, pressure is in the heels, stretch is in glute medius, aka side butt.
4. Drive out of the position through your heels. 
5. Repeat until desired reps. Then switch legs.

CUES
- Don't Look Like a Drunk Cowgirl
- Slow and Controlled 
- Drive from Heels
- Knee Pushes Out

Dumbbell Curtsy Lunge

GOAL
A lunge but like even harder. Aim to keep your hips even and overload the legs

DETAILS
1. Start with one knee on the floor, and the front foot on a weight plate or low box.
2. Starting with your hips and knees bent at 90 degrees.
3. Press the floor away and stand straight up, keeping your feet in place.
4. Hold a dumbbell at your sides, keeping your arms straight the entire time.

CUES
- Chest Over Knee
- Brace Abs
- Mind-Muscle Connect

Dumbbell Deficit Split Lunge

GOAL
You want to load your hip, not execute with momentum - maximal control on this one

DETAILS
1. Set a box to the proper height. When you step your foot on the box, your hips are just below your knee. Setting it too high creates hip shifting and pushing off with the back leg. Don't do that. 
2. Grab dumbbells in each hand. 
3. Place your foot on the box, push knee slightly out, and keep it over ankle. 
4. Begin movement by centering your chest over your knee (balances your center of gravity). 
5. As you drive up through your heel, raise your chest and extend the knee. DON’T push off with your back leg. 
6. Stand tall and return slow and controlled by leaning the chest forward to counterbalance your weight. Chest over knee = ultimate hip loading = booty gains. 
7. On the return, drag your back foot against the box for stability. 

CUES

- Hip Loading
- Drive Through the Heels
- Knee Over Ankle 
- Knee Pushes Out
- Relax the Back Leg

Dumbbell Step Up

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

Superset.

W4/D3 Legs 🦵🏼

I enjoy Morgan’s workouts, but I have trouble following the instructions as a neurodivergent person. The writing has a lot of personality, which I understand the appeal of, but it clutters the information and makes it really hard for me to get to the core of what is being said. I often find I have to risk potentially having poor form, because it’s just too difficult to comprehend and absorb.

Great for someone who’s shy at the gym!! Definitely a great workout.

W1/D1 Chest & Shoulders 🔥

TIANA

W1/D2 Back

Definitely is more challenging than it looks! 🔥🔥

Sweet & consistent. Those banded glute bridges are NO JOKE! Solid burn

Toni 

Devin

W1/D3 Legs🦵🏼

Rosa

W1/D4 Arms & Abs

Slowing down the movements had me appreciating this pump 🔥

Working hard to get back after an upper respiratory infection took me out of everything for nine weeks. Still cough a lot and apparently throw up after a hard workout but I’m getting better little by little.

AC Michel

W2/D1 Chest & Shoulders

Emily

Everything was pretty tight today, but I think I'm getting better at it?

Abbey

W2/D2 Back 🥊

Denise

So happy I didn’t have to do this in a public gym 😂

Elise

W2/D3 Legs

Going to have nightmares about that incline skull crusher ☠️

I'm outta shape baaaad. Glad I'm doing this with my gym bud Jordyn!

Drea

It was so good! Feels great to be in the gym again. Arm day is always one of my favourites and the pump for this workout was AMAZING! 🔥🙌🏼

Jordyn

W2/D4 Arms & Abs

Shannon

Kalena

Carly

W3/D1 Chest & Shoulders

Have to cut things short bc of 8 mos of gf weight gain ;) and a serious loss of strength (I’m 47). Beginning the slow slog back. Love the workouts 🙏🏼

W4/D3 Legs 🦵🏼

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