Name: Playbook - Morgan Olson - W4/D4 Arms + 6-Pack Builder Home Edition
Uploaded: 2024-01-21T02:10:11.762Z
Duration: 55 min
Description: W4/D4 Arms + 6-Pack Builder Home Edition

That was wild! My arms are going to be sore 🥵

Natasha

Sandra

Bruz that warm up is a killer! 🔥 👊🏻

Kylie

Rascal

Béryl

Arms and abs are dead!!
I love it!! 💪🔥

Mandy

Yesenia

My arms are literal fucking noodles ☠️ Love itttt

Andy Michele

Great workout! That burnout at the end was intense!

Sarah

Naima

Colleen

Beck

Gladymar

Tania

Lashea Charleville

Really felt that hollow rock today - walking away with rock hard arms and abs 💪🏼👏🏼

Maria

Sphinx push-ups were a no go for this weakling. But put in some worm push-ups and powered through!

Andrea

AC Michel

I think im finally starting to enjoy work push ups, which means im getting stronger!

Addison

Muge

Rebekah

Dani

Kareen

You wasn't kidding when you said burn out!!! Abs are on fire!!!

Moe The Incredible

I don’t ever swearing as much as I did on these exercises in my entire journey and that includes a 20% road grade climbing 3000 feet in 2 miles on a road bike. Well done!

I think I won’t be able to move tomorrow 😅😅😅

Cynthia

Jennifer

My biceps burn and those Zottman curls 🥵🔥💪🏼

Haeley

Julia

Arms are really feeling it today. Loving it 💪🏻

Michelle

Mads

Riley

Do close grip worm push ups if sphynx is too challenging.

GOAL
Get Egyptian strength glistening through your triceps, abs and shoulders #BadJoke
 DETAILS
1. Get in a plank position, but on your elbows. Place elbows directly under shoulders. 
2. Squeeze your ass and crunch your abs into your spine. 
3. Begin by pressing up to hands. Can lift the hips first to initiate movement.
4. Lower slowly.
5. Note - to make this easier, position elbows in front of shoulders. 

CUES
- Squeeze Butt
- Crunch Abs into Spine
- Lower Slow

Sphinx Push Up

GOAL
There are more modifications to this than there are girls on your phone. There's no "one way" to curl, just some key principles. Get some blood flow to your biceps #CurlsForTheGirls

DETAILS
1. Begin the rep with your dumbbell supine aka palm is facing up towards the ceiling. 
2. Fully stretched out like a kitten in the sun, begin curling one arm by contracting the bicep. 
3. Bring the dumbbell just above elbow height and return to a fully stretched position. Hand can turn in at the bottom if pressure on the elbow is uncomfortable.  

Pro-Tip: Watch that your shoulder doesn't lift the weight. If you start raising your elbows forward and away from your rib cage, that is a sign your shoulder is being a controlling bitch. Instead, isolate that bicep. 

CUES
- Elbows Close to Body
- Don't Front Raise the Weights
- Initiate from Bicep not Shoulder
- Squeeze
- Full Stretch

Dumbbell Supine Curls

Warm up

GOAL
Focus on targeting that brachialis to contribute to arm thickness more so than just your biceps #SecretSauce

DETAILS
1. Begin the rep with a neutral/hammer grip and fully stretched arm. 
2. Elbow should be slightly in front of your hip, putting more stress on the bicep. 
3. Contract your bicep to raise the weight to your elbow. Curl slowly and focus on the squeeze. Relax the shoulder and just squeeze blood into your bicep.

Pro-Tip: Elbows don't flale, chest isn't overly activated, and you aren't rotating the weight at all. Straight up, straight down. 

CUES
- Elbows Close to Body
- Relax the Chest
- Shoulder Blades Pinned
- Squeeze at the Top

Hammer Curls

GOAL
Load your elbow and triceps to increase your lockout strength #ElbowStrength

DETAILS

1. Lay flat on a bench, with a dumbbell in each hand.
2. Keep your palms facing each other and bend at the elbows so the dumbbells go toward your head, keeping your hands far enough apart that the dumbbells go to your ears.
3. Wrists are neutral and not getting broken by the weight.
4. You can either finish the rep fully or keep the elbow slightly bent and cycle back into the next rep. They both have their benefit. 

Note: you can do this on the floor if you don’t have a bench. 

CUES
- Elbows by Chin
- DB Comes to Forehead
- Wrists Neutral
- Be a Badass Cuz Most Guys Don't Even Do These

Dumbbell Skull Crushers

Arm Builder

GOAL
Tricep crusher 

DETAILS
1. Sitting on an upright bench or slightly upright, grab a dumbbell. 
2. Lower behind with elbows tucked. 
3. Squeeze triceps to raise. 
4. Slow negative, strong squeeze. 

CUES
- Elbows Close
- Stretch

Overhead Dumbbell Tricep Extension

GOAL
Hammer the forearms + biceps at the same time 

DETAILS
1. Proud chest. 
2. Squeeze biceps with palms up. 
3. Turn dumbbell at top of movement. 
4. Lower slowly. Pushing the elbow forward. 
5. Slow and controlled. 

CUES
- Elbow Forward
- Shoulders Back
- Squeeze Bicep

Dumbbell Zottman Curl

Arm Shred

GOAL
Build ab strength relative to your body weight 

1. Start in supine position.
2. Arms extend overhead.
3. Legs extend and press together.
4. Eliminate space below lumbar spine by contracting the abdominals. 
5. Rock in this position minimizing movement at the hip and shoulder.

CUES
- Point Toes
- Hollow Rock 
- Crunch Belly Button into Spine

Hollow Rock

GOAL
Get the volume of push ups without strict form while taxing the abs and shoulders

1. Lay stomach down on the floor. 
2. Position hands in push up position.
3. Retract shoulder blades and externally rotate.
4. Press up into a plank position by pressing the upper body up first, then following with the lower body.
5. Finish in a perfect plank position by squeezing your butt, feet together and crunching the abs.
6. Slowly lower to the starting position. 
7. Repeat as needed. It’s a bit of a ‘worm’ movement.
 CUES
- Proud Chest
- Right Triangle 
- Exhale on the Press

Worm Push Ups

GOAL
Get those V-line obliques by looking like a weirdo #WorthIt

DETAILS
1. Lay on your back. 
2. Bend your knees and place heels far enough where you have a good range of motion on the movement.
3. Crunch your abs into your spine and slightly elevate the shoulders off the ground.
4. Straighten out your arms and begin by touching your ankle with one arm. 
5. Move slow and intentionally aim to contract the obliques. 
6. Repeat on the other side.

Ankle Biters

GOAL
V-lines baby 
 DETAILS
1. On your butt, bend your legs at the knees.
2. Get a proud upright chest. 
3. Twist your torso and punch through with the fist.
4. Hold the contraction for a second and move back to the starting position while breathing out. Repeat on the other sides.

CUES - Proud Chest
- Squeeze Abs
- Exhale on the Punch

Torso Twist

Burn out

GOAL
Low impact fat burner 

DETAILS
1. Set treadmill to a 8-12 incline and a 2.5-3.5 mph. 
2. Begin by walking with a talk chest. 
3. Don’t hold onto the handles. 

CUES
- Exhale 
- Watch Some YouTube

Or go for a walk outside

Treadmill incline walk/Outside walk

W4/D4 Arms + 6-Pack Builder Home Edition

Rach

Great preview! So hype for this next set!

Johnnie

Gonna be doing a mix of gym and home due to work so THANK YOUUU for providing both options Coach! 
U rock!

Tina McCoy

Diesel Season!! CHALLENGE starts July 11th!

Ellie

First day back ! Can feel everything in my legs .

Royalty

W1/D1 Diesel Legs Home Edition

Having weak shoulders this work out was definitely a challenge but amazing!

Working on form when it comes to chest ! But so far so good

Amanda

W1/D2 Chest and Shoulders Home Edition

Could only do the DB workouts I didn’t have a band ! But going to do cardio later after work .

Jade

Patricia Sessa

W1/D3 V-taper Back Day Home Edition

Best pump I’ve had in a long time! 💪🏽

Vibing today ! Great arm workout 👍🏽

W1/D4 Diesel Arm Situation 💥 Home Edition

Took this day as a rest day but back to legs tmmrw!

Steph

W1/D5 Diesel Mode Home Edition

Didn’t have much strength to do lunge jumps but I did four sets of the reg lunges!

Adriana

First work out from you and my first home work out from transitioning out of a gym. Did. Not. Disappoint. 👏🏻

Lauren

W2/D1 Sweaty Leg Day Home Edition

hard but sweet feeling when you done 💪🏼🔥

Helena

W2/D2 Chiseled Chest 🔨 Home Edition

W2/D3 Sick Back Pump Home Edition

Cari

W2/D4 Swole Arms Home Edition

Marcí

Did a full body workout instead and it was great!

W2/D5 Fat Burning Hike 🔥🥾 Home Edition

W3/D1 Legs of Steel Home Edition

Some days it’s more about mental strength 🧠☠️

W3/D2 Push Day Home Edition

Nice workout on this cold 🥶 morning. Now my body/ muscles are warm.

Betina

I keep going to the mirror to check when I'll look like that lol 💪🏼 #GripitnRipit

Rocío

W3/D3 Back Workout ❤️‍🔥 Home Edition

W3/D4 Vascular Arms + 6-Pack Home Edition

W3/D5 Full Body Sweat 💧 Home Edition

W4/D1 Legs with Deplete Today 💪🏼 Home Edition

New favorite shoulder / chest workout for sure 🔥

W4/D2 Chest and Shoulder Builder 💥 Home Edition

i feel great after this workout and i love this! 🙏🏼

This one felt fantastic! I was a bit scared of the volume but my muscles just felt like showing up today. Great feeling

W4/D3 Back Builder Burner 🔥 Home Edition

Went for a early morning hike at Elysian! Felt great!

W4/D5 Fat Burning Hike Home Edition

Efjan

Chest and shoulders were dead doing those 20 reps

Naomi

W5/D1 Full Body Deplete Home Edition

W5/D2 Full Body 🔥 Home Edition

I did this back to back with day 5. I’m spent 🥵

W5/D3 Fat Burning Hike Home Edition

Hell ya! I made it! I thought this one was going to put tough me. Nope. Every rep done!

W5/D4 Full Body Burner Home Edition

Finished strong with a 7mile hike in Moab 💪🏼

heather

Great challenge! Here’s hoping you make another one this Jan! ❤️❤️

Omg I feel so accomplished! Thank you for this challenge!! ❤️💪🏼❤️

W4/D4 Arms + 6-Pack Builder Home Edition

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