Name: Playbook - Morgan Olson - W4/D4 Bulletproof Full Body 🦾
Uploaded: 2022-04-15T14:36:47.410Z
Duration: 85 min
Description: W4/D4 Bulletproof Full Body 🦾

In Germany we say ✨ geiles Training ✨ 💪

Nicol

Heather

Joyce

Feeling strong as hell after this full body workout. I’m especially impressed by the improvement in my endurance when it came to my sprints. I felt like I could keep going!

August

Sumo dead lifts  3 x 5 
Clean high pulls  3 x 5 
Pause barbell hip thrust  3 x 10 

Single arm cable curl  3 x 12
Bent over cable kick back  3 x 12

EZ Curl Spider Curls  5 x 12-15

Db preacher curl  3 x 12
Side lying push up 3 x 12

SPRINTS:
8 INCLINE
6-7 SPEED

GOAL
Loading the hips and legs while maintaining and more upright chest for less back strain and more glute focus
 1. Begin with a bar loaded on the ground. The feet should be set very wide, near the collars. Bend at the hips to grip the bar. The arms should be directly below the shoulders, inside the legs, and you can use a pronated grip, a mixed grip, or hook grip. Relax the shoulders, which in effect lengthens your arms.
2. Take a breath, and then lower your hips, looking forward with your head with your chest up. Drive through the floor, spreading your feet apart, with your weight on the back half of your feet. Extend through the hips and knees.
3. As the bar passes through the knees, lean back and drive the hips into the bar, pulling your shoulder blades together.
4. Return the weight to the ground by bending at the hips and controlling the weight on the way down

CUES
- Spread the Earth with Your Feet
- Squeeze Glutes
- Retract Spine
- Brace Abs

Sumo Deadlift

GOAL
Get more power than an NFL linebacker 

DETAILS
1. Perfect deadlift position with hips slightly lower aka stiffen spine, squeeze armpits knees bent hips back and shins parallel.
2. Hands are a little wider than shoulder width - use straps if you have them.
3. Begin the pull by driving the legs into the ground. Keeping the chest and shoulders over the bar.
4. Do not pop the hips up - use the legs.
5. Once you reach the hips, extend the legs and ‘jump and shrug.’
6. Bend arms and keep bar close to bottom.

Pro-Tip: This is highly technical and athletic. Start slow - swap for box jumps if needed.
 CUES
- Hips Sit Back
- Use Legs
- Jump, Shrug & Bend Arms

Clean High Pulls

GOAL
Ultimate glute builder without loading the spine 

DETAILS
1. Begin seated on the ground with a bench directly behind you. Have a loaded barbell over your legs. Having a pad on the bar can greatly reduce the discomfort caused by this exercise.
2. Roll the bar so that it is directly above your hips, and lean back against the bench so that your shoulder blades are near the top of it.
3. Begin the movement by squeezing your butt. 
4. Push through your heels and tuck your pelvis. Focus more on glute activation and tucking the pelvis rather than how high you can push the bar. 
5. Slowly lower by pushing the hips down and repeat. 

CUES
- Initiate from Glutes
- Tuck Pelvis

Barbell Glute Bridge

GOAL
Bicep demolition - sorry this video is a little shit lol. Tripod probs. 

DETAILS
1. Stand tall with a low cable handle. 
2. Elbow in line with cable and extend arm fully. 
3. INITIATE movement by pushing elbow forward. 
4. SQUEEZE from bicep to lift. 
5. Continually push elbow forward thorough top and bottom of movement. 
6. Relax fully at bottom. 
7. Don’t shrug or round chest forward. 
8. Repeat for reps then switch arms. 

CUES
- Proud Chest
- Squeeze From Bicep
- Push Elbow Forward

Single Arm Cable Curl

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

Superset 1

GOAL
Isolate the elbows and avoid shoulder movement for better biceps 

DETAILS
1. Lay on an incline bench. 
2. Extend arms and grab the bar. 
3. Begin by pushing your elbows forward.
4. Squeeze from the bicep while keeping the elbow directly below or slightly in front of the shoulder.
5. Lower slowly, pushing the elbow forward as you go down. 

CUES
- Elbow Forward
- Squeeze From Bicep

EZ-Bar Spider Curl (12-15)

GOAL
Isolate that elbow for bicep life 

DETAILS
1. Begin the rep with a supine and fully stretched arm. 
2. Contract your bicep to raise the weight to your elbow. Curl slowly and focus on the squeeze.
3. Relax the shoulder and just squeeze blood into your bicep.
4. Do recommend reps and switch arms. 

CUES
- Squeeze Bicep
- Exhale on the Pull

Dumbbell Preacher Curl

GOAL
Holy shit that is hard. Annihilate those arm muscles - swap for incline push ups or skull crushers if needed

DETAILS
1. Begin by laying in a side plank with your hips on the ground.
2. Bend the top leg and bottom leg is straight. 
3. Hug your bottom arm around your chest.
4. Press up with the upper arm. 
5. Extend, stabilize and then return slowly to the ground.

Reps are per side. 

CUES
- Press
- Exhale
- Slow Descent

Side Lying Tricep Push Ups

Superset 2

GOAL
Calorie burner 

DETAILS
1. Either run on a hill, outside or on the treadmill.
2. Work on figure 4 form.
3. 90-degree bend in elbows.
4. Land on the balls of your feet. 
5. Avoid heel striking.

CUES
- Hand Goes from Face Cheek to Butt Cheek
- Pull the Heel to Butt
- Hamstring Curl Not Quad Extension

W4/D4 Bulletproof Full Body 🦾

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