Name: Playbook - Morgan Olson - W4/D4 Full Body Demolition 💥
Uploaded: 2024-01-21T02:10:11.676Z
Duration: 60 min
Description: W4/D4 Full Body Demolition 💥

I can barely lift my arms to type the review! 💪🏽

Ryane

Debbie

feel like it is arm day not full body but still burning my arms!! great workout!

Nora

Devin

McKenzie

Brandon

Elmaz

The biceps are feeling juicy after this one! 💪🏽🔥

Ashley

Makala

Took a week off feels good to get back to it 🙌🏾

Brijhae

I really felt that in my biceps! I really liked that one. I am very happy to say I did 53 dips bodyweight (of course with the sets/breaks in between). Definitely getting stronger. Also, I added inner/outer, glutes, calves, leg press, and cardio.

Reece

I felt like this workout was an arms workout not a full body.. just doing cleans as the only ‘full body’ doesn’t make this workout full body.. not impressed with this one.

Rebekah Shaffer

Bye bye arms! 👋 Oh my god my arms are on 🔥

Christi

Wished there was a little lower body thrown in after all the bicep work yesterday - they’re tired!

Erin

Chauncia Anderson

Bunny 🐰❤️

Loren

Jessica

Holly Graves

Kelly

Kallie 

Izzy

Wk 4 complete!!! Wk 5 I’m ready for you!!! 💪🏾💰

Kysha

My arms are 🤯🫠💥 back for more on Wed.

Skylar

I think there was a mistake on number 5. It seemed to repeat and it was different on the pdf. Great though. Thank you.

Ngaire

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 (Wide Grip)

GOAL
Core stability, chest burner & rotator cuff stabilizer 

DETAILS 
1. Get in a perfect plank position.
2. Hands on bosu ball.
3. Begin push up by squeezing your shoulder blades back and down.
4. Externally rotate by thinking about pushing your elbows down your hips and thumbs away from each other. 
5. Lower and then rise by squeezing your chest and extending your elbows.

CUES
- Shoulder Blade Retraction & Depression
- Feet Together
- Squeeze Butt

Bosu Ball Push Ups

GOAL
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 bar just above elbow height and return to a fully stretched position.
4. Keep shoulders blades back and down. 

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

Barbell Curl (drop set 8+8)

GOAL
So much concentration required on these you're going to be feeling like Yoda. No dilution needed. Lock in your elbow to prevent shoulder movement and just use that bicep #UseTheForce

DETAILS
1. With a dumbbell, sit down, and lock your elbow on the inside of your knee. 
2. Position your shoulder directly over your locked in elbow.
3. Begin rep by squeezing your bicep, only the forearm moves. 
4. Finish the rep with the dumbbell just above the middle of your bicep. 

Pro-Tips: Your chest can be tilted up more or level, whatever feels good. 

CUES

- Lock in Elbow
- Relax Shoulder
- Dead Hang
- Squeeze Hard at the End
- Sell Tickets to Gun Show

Concentration Curl (last set drop set 8+8)

GOAL
Build a defined, started upper chest and shoulder to look stronger, more defined with confident posture 

1. For this exercise you will need access to parallel bars. To get yourself into the starting position, hold your body at arms length (arms locked) above the bars.
2. While breathing in, lower yourself slowly with your torso leaning forward around 30 degrees or so and your elbows flared out slightly until you feel a slight stretch in the chest.
3. Once you feel the stretch, use your chest to bring your body back to the starting position as you breathe out. Tip: Remember to squeeze the chest at the top of the movement for a second.
4. Repeat the movement for the prescribed amount of repetitions.

CUES
- Lean Chest Forward
- Right Triangle 
- Retract Shoulder Blades

Dips *Chest Forward* (last set drop set 8+8)

Bis and Tris

GOAL
Concentrate those biceps to ultimate AK-47 status #CODlife

DETAILS
1. With an EZ curl bar in hands with hands just outside shoulder width, stand tall. 
2. Chest is upright. Begin by squeezing from biceps. 
3. Curl to just above 90 degrees. Squeeze. Then fully extend your arms.
4. Think of arcing away from you vs straight up. 

Pro-Tip: Don't ego lift this one. 

CUES
- Kegel Yo Biceps
- Shoulders Back
- Full Stretch

EZ Bar Curl

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 (12-15)

Arms for days 💪🏼

1. Wrap your hands and wear 14-16 oz boxing gloves. 
2. Freestyle box on a heavy bag.
3. Use your footwork and head movement to simulate dodging punches.
4. Work on hip connection to bag, neutral wrist, and speed.

The Fighter Cheat Sheet: 
* 1-2 (Jab-Right cross) 
* 1-1-2 (Jab-Jab-Cross) 
* 1-2-3 (Jab-Cross-Left hook) 
* 1-2-3-2 (Jab-Cross-Hook-Cross) 
* 1-2-5-2 (Jab-Cross-Left uppercut-Cross) 
* 1-6-3-2 (Jab-Right uppercut-Left hook-Right hand) 
* 2-3-2 (Right cross-Left hook-Right cross)

Heavy Bag Freestyle 🥊

W4/D4 Full Body Demolition 💥

Just started this all over again and dead again! 🔥🔥

Andrea

Kate

So good. The boxing set at the end was an awesome finisher.

Tonya

W1/D1 Fighter Legs 😈

Katie

Carmen

Jessie Wang

W1/D2 Back and Bi’s 🔥

Ayla

Hannah

W1/D3 Fighter Push 🦾

I am very humbled by this routine. 🥵🔥

Those cleans can be rough for us big yiddie peeps, but such a good work out. Might be crawling out after those burpees not gonna lie 🤣

Emily

W1/D4 Full Body Burner 🥵

Great workout, I am using a home gym so I do look up a lot of alternatives for resistance bands and depending on how I feel it is compared to the actual machine needed I add reps or sets as needed.

Arden

Boyyyyyy I bout damn near died at those sissy squats. You did your big one with this Morgan 😘🤌🏾

Tori

Workouts are great but depend on the gym you attend having a huge amount of kit and equipment. I couldn’t do half of this session unfortunately due to lack of equipment, and the gym I go to is pretty decent. Would be great to have alternative options for each exercise using different equipment. Thanks

Kate Bouchier-Hayes

W2/D1 Glute Builder 😏

Great workout as always. I've been lifting for more than 10 years and Morgan's workouts are always challenging!

Miel

W2/D2 Fighter Flex 💪🏼

My arms are wrecked 🥵 shaking as I leave the gym hahah

Alexis

first day back from being sick for a week . time to build my strength back up!

chenise

W2/D3 Bulletproof Chest 🧱

Mads

W2/D4 Full Bod 🤬

How do I walk out of the gym with my legs wrecked like this? 🥵😂

W3/D1 Shredded Legs 🦵🏼

Have to modify everything due to an injury so just doing as much as I can right now.

Tommy

W3/D2 Fighter Pull 🤘🏼

Had to go lighter today due to a sore shoulder but this was hella nice. 💪

great pump! that row machine tho took me out 🥴💪🏾

W3/D3 Chest and Shoulder Pump ⛽️

Rachel Flores

Steph

W3/D4 Full Body Burner 🔥

Legs are dead!!  Plus side, finally felt confident enough to wear shorts to the gym!!

Lucy

W4/D1 Steel Legs 🦿

Alex

W4/D2 Built Back 🧱

I’ve paid for a LOT of workout programs and coaching but this is, by far, the best one I’ve committed to.

Every workout is supplemented with a quick looping video and (funny) technique description. Im still downloading my dream bod, but I can feel it coming faster rather than later as opposed to other programs thanks to having Momo tailor these exercises to what we want

Tank

W4/D3 Chiseled Chest 🔨

Girl…I’ve been after a leg pump like this my whole life.

Jill

W5/D1 Leg Day Killer

Aneesa

Just not a punching bag, did shadow boxing and treadmill

W5/D2 Upper Body Shreds

That conditioning at the end was killer!!

W5/D3 Boulder Shoulders 🪨

Felt more like a bi’s and tri’s day than a full body day. I added some deadlifts and jump rope to round things out a bit.

Rach Mast

W5/D4 Full Body Destroyer 💣

Deb Livingston

Candace

W6/D1 Strong Legs ⛽️

I was ready to tap after the plate shrugs..but I ain't no b*@%& 💪🏽🤣. Great one!

W4/D4 Full Body Demolition 💥

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