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

Natasha

Shierel

Gabby

Annamaria

Noora

Rosalba

One of the best quad workout!🔥🔥 I feel my legs😳

Louis

Naomi

Kysha

Sarah

Never thought my legs could burn that much 😂

Coralie

Nicol

Legs gave out twice so yea, great workout!

Melanie

F****** - A broke a 🥵😓  back again tmrws 💥💯

Skylar

What just happened to me lmao 🔥🔥🔥

Katie

Rebekah

Rachel

Ilona

JT Tilton

Amazing! I’ve transformed my body over the past 2 years because of the Fighter program and the DB at home editions- can’t wait to get back to a gym! Thank you Momo

Crystal

Love that one! 
Friday baby….👊🏻🤙🏻🔥

Kylie

Took way too long away from this program lol

Thank you for creating these. I’ve never stuck to a program before, but I look forward to these workouts because I see my body changing into how I’ve always wanted it to look. 🔥 ❤️

Mattie

Andrea

Silly me thinking that wasn't so bad... and then I hit the jumping lunges and air squats and realized how much work I actually put in on these legs already! 😖

Favourite line “burn your legs to ashes” 🤣🥵
Well my legs definitely are burnt to ashes and I’ve swept them into a jar  for the bookshelf 🥲

Kendra

Good but I cannot do the first exercise. I tried a few different times and it hurts my knees so bad

Brittany

Suitcase deadlift - fkn hell! 
🤙🏻👊🏻💪🏻

Love this quote from Momo about suitcase squats, “will make you hate your life and burn your legs to ashes.” Lolol she speaks the truth!!

Stacey

Brook

Marley and Clara

Bro, I skipped legs last week and even tho this is the easiest legs from all, it killed me lol 😂 one more day for round two of DBF2. It’ll be 4 months! I should be Uber ripped right now but I’m not just yet. But maybe I’m being too picky I can’t lose this belly. 😝

Natalie Novoa

Faster than the time estimate, felt great

Talena

Taylor Trent

Burnin’ legs of fire!
🔥🔥🔥🔥🔥🔥🔥🔥

Burn out at the end was awesome! Great workout as always

Emilyaquinow

Leg day sucks but this has to be my favourite of them all!

Shania

Quinn

Ease into it. Go slow and squeeze the targeted muscle. 

Keep the weight lighter here. No more than 20lbs each arm.

GOAL 
Load the quads with just your bodyweight 

DETAILS
1. Kneel on a yoga mat.
2. Open your hips and squeeze your butt as hard as possible. 
3. Keeping the sternum elevated towards the ceiling and squeezing your butt as hard as possible, slowly lower back towards your heels.
4. Go as far as you can without breaking at your hips.
5. Squeeze the quads to rise to starting positioning. 

CUES
- Squeeze Butt Hard
- Lower Slow
- Tall Spine

Kneeling Leg Extension

GOAL
Even out those hips and challenge your posterior chain #gains

DETAILS
1. Stand tall, with a dumbbell in each hand.
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 and the dumbbells moves toward the floor.

CUES
- Flat Back
- Brace Abs
- Squeeze Armpits

Dumbbell Staggered Stance Deadlift

Superset

GOAL
Overload the quads. Modify for wider squat if you experience knee problems or lack the mobility. 

DETAILS 
1. Hold a dumbbell at chest height, 1-2' away from your body.
2. Stand tall, shoulders relaxed and contract your abdominals.
3. To squat down, bend your knees and let your hips follow, maintaining even pressure throughout your foot.
4. Maintain a tall posture the entire time.
5. To stand, think about pressing the floor away.

CUES
- Tall chest
- Knees forward

Dumbbell Cannonball Goblet Squat

GOAL
Pump those legs with a compound move these are a great way to hate your life and burn your legs to ashes.

DETAILS
1. Feet under hips
2. Show that chest off with your chest up and ribs tucked
3. Knees slightly out with weight by your side
4. Squat with weight in heels. Feels like a mix between a deadlift and squat
5. Lower until mid-shin, then stand. 

Pro tip: Don't stand up fully at the top so you keep constant tension on your quad.

CUES
- Up, Down
- Breathe
- Knees Push Slightly Out
- Weight on Heels
- Flat Back

Dumbbell Suitcase Deadlift

Do step back lunges for 10 if jumping will compromise your knees.

7 jumping each leg then immediately into 10 air squats.

GOAL
Get power and speed, honey. 

DETAILS
1. Lunge position. 
2. Explode up and land softly. 
3. Work on control.
4. Switch sides. 

CUES
- Soft Lansing
- Swing Arms

Jumping Lunges

GOAL
A good squat comes from flexible ankles/hips, a strong ass, and a developed core #FoundationalShit

DETAILS

1. Feet under your hips, toes slightly turned out according to your ankle flexibility, and reach your hands forward for balance. 
2. Begin by simultaneously reaching your hips back and bending the knees.
3. As you descend, spread the Earth with your feet aka push those knees out. 
4. When the hips go just below the knees, you can stand up. If you look like a rounded goblin, you gotta stretch mo.
5. Ascend and squeeze that ass at the top of a rep for ultimate booty building.
6. Exhale on the way up

CUES

-Chest up
- Shoulder Blades Pinned
-Knees Push Out
-Weight in Heels

Air Squat

W4/D3 Quad Killer

Great workout! I forgot how challenging those banded chest presses can be!! 🔥

Mandy

What a workout! Resolve tested a couple of times, but so worth it for this post workout happiness!

Ashley

The banded incline dumbbell chest press is suuuuuuper awkward to perform. Each rep felt different because I had to keep repositioning the band to get comfortable, and it was really distracting. Didn’t feel like I got anything but frustration out of this one

W1/D1 Chest & Shoulders 🦾

Aryn

W1/D2 Back 🥊🔥

My legs are shaking so bad! That was a killer!!

Emily

Toni 

W1/D3 Glutes & Hammies

Such a good pump I feel like my arms are going to explode

Ramya

First workout in a while and I know I'll be feeling it! Good stuff as always!

Loving the DB workouts right now! Super helpful with the gym being crowded

Rarielle

W1/D4 Arms & Abs

Adriana

Dorothea

Kristina

W2/D1 Chest & Shoulders

I keep thinking that I’ve just done the hardest possible workout that I could do, then I start a new one and find the next hardest workout I could ever do!

camille restan

W2/D2 Back Day Baby

Exercises were great and just right for me. Timing was excellent. Since it was shorter I have time to stretch after and make a protein smoothie 👍🏼

Christine

W2/D3 Quad Killer

I enjoyed the exercises a lot! I was at the gym an hour and 20 minutes and still didn’t get through the whole workout. Followed the rest times too.

Britt

W2/D4 Arms & Abs

Banded presses are reallly logistically tricky 😆 great challenge though!

Elise

Patricia Sessa

W3/D1 Chest & Shoulders 🦾

Coming back from vacation, might need to start from the start again. This was hard

Slowly but surely getting back to where I was

W4/D3 Quad Killer

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