Name: Playbook - Morgan Olson - W4/D3 Push Pump
Uploaded: 2023-06-09T21:05:11.007Z
Duration: 70 min
Description: W4/D3 Push Pump

Nora

Noddy

Felt good after taking a week off. Still feeling strong 💪

Nicole

Feeling really good after that one!  Loved it!

August

Louis

Mena

Ayla

Maite

Jess

Mads

Christi

Holy shoulder fire once again. Killer workout. Got it done on my lunch break, yes!

Jodi

Lorena

Kysha

Joyce

Angel

Ki’Anna

Heather

Felt the burn !!!!! Loving momomuscle !!! “ give me mo’ give me mo’!! 🤣

Jennifer Ginyard 

Taylor

Jasmine

Mila

christa

Incline bench on Smith Machine  - Work to 5 rm 

Incline Seated DB Overhead Press  4 x 8 

Arnold press  3 x 12
Rear delt flys  3 x 15

Leaning cable lateral raise  3 x 8 
DB Front Raise  3 x 8 

Cable triceps kickback  3 x 10 
Decline reverse crunch  3 x 15

GOAL 
Upper chest pump & stretch 

DETAILS
1. Place an incline bench underneath the smith machine. 
2. Grab the smith machine about thumb distance away where the rough meets the smooth.
3. Externally rotate, squeeze the lats as you lower.
4. Constantly keep tension by squeezing your shoulder blades back and lower the bar middle of chest.
5. Squeeze chest to press up.
6. Exhale on the way up.

CUES
- Right Triangle 
- Proud Chest
- Externally Rotate

Incline Smith Machine Bench  (work to 5rm )

GOAL
Boulder shoulders and upper chest demo 

DETAILS
1. Grab dumbbells and sit on incline bench. 
2. Clean the dumbbells up one at a time by using your thighs to bring the dumbbells up to shoulder height at each side.
3. Rotate the wrists so that the palms of your hands are facing forward. This is your starting position.
4. As you exhale, push the dumbbells up until they touch at the top.
5. After a second pause, slowly come down back to the starting position as you inhale.
6. Rinse & repeat, baby. 

CUES
- Proud Chest
- Shoulder Blades Back and Down
- Slow Negative

Incline Seated Dumbbell Overhead Press

GOAL
Dumbbell press with rotation 

1. With back on bench, get a proud chest and lock in the dumbbells with elbows at 45 degrees from your body.
2. With an underhand position, begin to press the dumbbells overhead while rotating your shoulders internally. 
3. After a second pause at the top, begin to lower the dumbbells to the original position by rotating the palms of your hands towards you. 
4. Lower slow, pause and press to repeat. 

CUES
- Proud Chest
- Strong Press 
- Slow Negative

Incline Bench Arnold Press

GOAL
Refine your mid-trap and rear delts for healthier shoulders than Dr. Oz

DETAILS
1. Hinging at the hip or what have you, get your spine rigid and neutral. Chin tucked.
2. Begin by squeezing your shoulder blades down towards your hips. 
3. Contract the shoulder blades together and squeeze to full range to extend the weight. 
4. Fly away birdy. Slow and controlled.
Pro-Tip: Don't relax your chest if you have a support, think of resisting the pad or your knees and pulling everything back to tighten your erectors, scaps, and mid back up. 

CUES
- Rigid, Extended Spine
- Pinch Shoulders Back & Down
- Chest Angled Up

Bent Over Rear Delt Flys

Superset 1

GOAL
Lateral shoulders with better angle 

DETAILS
1. Set up a low cable with handle. 
2. Pick 5-10lbs, lean and grab the pole. 
3. Depress shoulder blades and relax. 
4. Squeeze shoulder to lift handle to shoulder height.
5. Lower slowly. 
6. Repeat. 

CUES
- Proud Chest
- Retract & Depress Shoulder Blades

Leaning Cable Lateral Raise

GOAL
Isolate the front deltoid and build those babies to have density to create a rounded, sculpted look 

DETAILS

1. Start with the dumbbells at the hip and raise to eye level. 
2. Keep shoulder blades retracted with a proud chest. 
3. Slow and controlled. Really think about flexing the shoulder and not overpowering with the pec or trap. #Contract

CUES
- Proud Chest
- Don't Shrug Up
- Breathe
- Grunt

Dumbbell Front Raises

Superset 2

GOAL
Sculpted arms

DETAILS
1. Set cable to high setting. 
2. Stand with proud chest, hips push back slightly and shoulder blades back. 
3. Elbow forward, squeeze from tricep. 
4. Flex the wrist aka the pinkey toward your forearm. 
5. Slowly come back to starting point. 

CUES
- Right Triangle 
- Proud Chest

Single Arm Tricep Pushdown

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 3

W4/D3 Push Pump

Absolutely loved it! It’s exactly what I needed to add to my rugby S&C routine. Great movements for athletes playing contact-heavy sports. Thank you!

Indigo

Brijhae

W1/D1 Legs | Rack Pull

Kimberly

It’s hard to jot down super set info bc of the way the app is set up

Sofia

W1/D2 Legendary Pull 🔥

So challenging! Loved the pause for the bench press 💪🏼

I did the push today but there was some pull movements? Guess I’m just curious as to why

timeforGAINS

W1/D3 Legendary Push | Bench

I will feel that tomorrow. Arms are DONE.

Talena

1st week of 3er round of the legend 💪🥵🔥

W1/D4 Full Body Demolition 🤺

Struggle to get to the gym, struggle to get through. Made it. That’s something.

W2/D1 Legs | Back Squat

Could barely lift my boxing gloves at the end after all those curls!!

W2/D2 Epic Pull Day 🥊

Struggled to get to the gym. DST is my nemesis. Got it done. With a new 3RM.

Courtney Schrade

W2/D3 Push | Bench 🔥

Had to stop mid workout to help a family member with a task. Finished up at home as I could. Some days are like that. :)

Korra

Definitely getting stronger! 45 pounds weighted planks woof woof 🥵🔥

W2/D4 Full Body Burn 🔥

What’s some alternatives for sissy squats,  and some of your PF doesn’t have some equipment.  I know I need to hit a real gym but it’s the closest and open 24hrs for hectic work schedule.

Monique

W3/D1 Legs | Deadlift

Makala

W3/D2 Epic Pull Day 💪🏼

Hit a big PR today! Let’s go! These work outs keep my ass sore everyday!

W3/D3 Big Bench Day 🦾

🥵🥵🥵🥵🥵woof woof !!!!! Arg!!!💪💪💪💪💪

W3/D4 Gnarly Abs & Arms

Katie

That air dyne 🥵 legs are shaking 🫨 🔥

Was a killer on a hot day with the AC not working 💯 but I killed it and feel awesome! Legs 🦵 be growing!!

W4/D1 Squat Dom Legs

Short and effective. I wound up adding straight arm pull downs, cable crossovers, and close grip pull downs. And now I’m dead.

W4/D2 Pull Volume

Those side planks woof woof … freaking love those💪😅🔥

Those side lying push ups are something else lol

W4/D4 Bulletproof Full Body 🦾

Damn that was good! 🔥🔥💪🏻💪🏻

Killer glutes/hammies workout. I’ll be crying tomorrow, don’t worry 😉

W5/D1 Leg of Steel

The pats are on fire, had to change up a few exercises due to machine availability, but it felt great!

W4/D3 Push Pump

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