Name: Playbook - Morgan Olson - W4/D4 Booty & Abs Burner 🍑
Uploaded: 2024-01-21T02:10:11.739Z
Duration: 50 min
Description: W4/D4 Booty & Abs Burner 🍑

I did it!!! First time actually seeing a workout plan all the way through start-to-finish 💪😎

Maddy

Kalena

Brenda

Jessica

Bailey

The preview and the workout don’t match 😊

gillian

Booty & Abs
Benchmark retest 😈
- A1: Crab Walk 2x20
- A2: Banded Kickback 2x10
- A3: Banded Abduction 2x10 (1 min rest)

- B1: Sumo glute bridges - 4x20,15,15
- B2: Hollow Rock Hold 4xF (75 sec)

- C1: Split Lunge - 3x10 (1 min)

- D1: Donkey Kicks 3x15 
- D2: Step Ups - 3x10 (30 sec)

Alright - we’re testing and retreating that strength and endurance. 

Benchmark is max plank hold, max push ups on incline *don’t rest at the top!* and max squats in one minute. 

Keep great form and exhale!

GOAL
Get that static hold for core endurance and strength #PlankMore

DETAILS
1. Feet together, butt squeezed, tuck the ribs down and flex your belly button in. 
2. Actively crunch you abs into your spine and keep the elbows below the shoulders or slightly in front. 
3. Keep it tight and focused. Think about donuts, not how bad it hurts. 

CUES
- Elbows Under Shoulders
- Feet Together
- Extend Legs

Plank

GOAL
Build up your pressing strength through proper positioning and high volume

DETAILS
1. Set hands right outside of shoulders on the dumbbell rack, couch or bench. 
2. Get in a tight plank position. No sagging your stomach or arching your lower back excessively.
2. Feet together, butt squeezed, ribs tucked and as you descend down into the push up squeeze your shoulder blades back. 
3. At the top of the rep, push away with your shoulder blades to get more movement in your serratus/scapula. 

Pro-Tip: #1 mistake is your elbow position. If your elbows track out, that's a no no. If you lose the Right Triangle in your elbow that's a no no. 

If that happens, it's because you're pressing "too high." Step closer to the bar or bench and touch the bar to below your sports bra with the elbows close to your rib cage. 

CUES
- Plank Position
- Squeeze the Shoulder Blades Back
- Right Triangle
- Bar/Bench Below Nips

Incline Push Ups

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

Benchmark Test

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

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

Banded Air Squat

Circuit

GOAL
More inner thigh and outter butt work 

DETAILS
1. Lying on your back either on a bench or on the floor.
2. Bend at the knees, feet wide, toes 45 degrees out and plant your feet into the floor.
3. Press into the floor with your feet to raise your hips, and squeeze your glutes at the to initiate the movement.
4. Exhale gently to engage your abs, putting less pressure on your lower back.

CUES
- Initiate with Squeeze of Booty
- Drive from Heels
- Knees Over Ankles

Bodyweight Sumo Glute Bridge

GOAL
Build ab strength relative to your body weight 

1. Lie down flat on your back and contract the abs, pulling the belly button towards the floor. The arms and legs should be held straight out from the body with hands and toes pointed.
2. Slowly raise shoulders and legs from the ground. The arms and head should be raised along with the shoulders. The lower back must remain in contact with the floor.
3. The goal is to find the lowest position that you can hold the arms and legs, without them touching the floor and without breaking lower back contact (the point at which the lower back begins to arch from the ground).

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

Hollow Rock Hold

Superset A

GOAL
V important: release the tension at the bottom by resting on your back knee for 1 full second and keeping your chest over your knee. 

DETAILS
1. Start with one knee on the floor and lean your chest over your knee.
2. Starting with your hips and knees bent at 90 degrees and feet shoulder width apart. 
3. Press the floor away and stand straight up, keeping your feet in place.
4. Complete reps on one side. Then repeat on the other. 

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

Split Lunge

GOAL
Booty while stabilizing the spine with that core strength 

DETAILS
1. Hands and knees. 
2. Keep spine neutral and lift one leg. 
3. Begin by pressing the heel up towards the ceiling by squeezing your glute.
4. Go to full contraction and lower slow. 
5. Repeat for reps and then switch legs. 

CUES
- Squeeze Hard
- Stable Spine
- Keep Knee Bent at 90

Donkey Kick

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. Place your foot on the box, push knee slightly out, and keep it over ankle. 
3. Begin movement by centering your chest over your knee (balances your center of gravity). 
4. As you drive up through your heel, raise your chest and extend the knee. DO NOT push off with your back leg. 
5. Stand tall and return slow and controlled by leaning the chest forward to counterbalance your weight. Chest over knee = ultimate hip loading = booty gains. 
6. 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

Step Ups

Superset B

W4/D4 Booty & Abs Burner 🍑

Whoa!  Ok Coach Momo. I see you!  That was so good.

Reiynne

Had to skip the superset at the end bc I was running out of time but damn this was a delicious burn!

Everything hurts but glad I did this today

Joyce Ann

W1/D1 Booty Pump 🔥

Sophia

Awesome workout! I love shoulder day 💪🏼❤️

Sarah

I don’t have access to a gym with a heavy bag so just a line or two about how to adapt/ alternatives would be helpful

Miriam

W1/D2 Shoulders & Triceps 🔥

Ingrid

W1/D3 Back & Bis 💪🏼

This workout was a killer but it felt amazing.

W1/D4 Peaches & Abs 🍑

That was rough, but I made sure to do every exercise, just not every set. Thanks for kicking my ass again girl!

Drea

Either my legs will thank me later or they will never forgive me… could go either way

Erin

W2/D1 Leg Shredder 🔪😍

The banded exercises get me every time 🫠😂

Marcí

W2/D2 Arm & Chest Shredder 🚀

I had to swap the sprints with interval rowing on highest resistance. I hope that’s alright.

Cassie

Dani

W2/D3 Back & Biceps Crusher 💪🏼

Felt great. Used weights for the glute bridge tho….. as it was too light and easy .

W4/D4 Booty & Abs Burner 🍑

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