Name: Playbook - Morgan Olson - W4/D4 Lower Body Blast 😈
Uploaded: 2024-01-21T02:10:11.735Z
Duration: 55 min
Description: W4/D4 Lower Body Blast 😈

Christina

Crazy finish workout for a great session!!

Haeley

Could only do 10 half burpees but managed to do anything else 💪🔥🥵

Jessica

Wep! Couldn’t do any of the jumping exercises. I guess I’d better repeat this program! ❤️👏🏻

Kayla Jones

The half burpees half way thru switched to 45 second planks. And I couldn't do any of the jumping so I just did it normally 🤙

Maddie

GOAL
The benefits remain endless. Lockout strength, mass on booty, dimple reducer, and awkward eye contact opportunities

DETAILS
1. Lying on your back either on a bench or on the floor.
2. Bend at the knees, 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 Glute Bridge

GOAL
No, it doesn't include bae with a cup of coffee and waffles in her hand. But, do these often and they will produce the same amount of happiness #BootyAF

DETAILS
1. Get an upright, proud chest and feet in squat position. 
2.  Slightly bend your knees and push em out a little, aka external rotation to active your glute medius. Nail that setup.
3. Stiffen up your back and brace your abs. Flat back, you know what that is. 
4. PUSH THOSE HIPS BAAACK. Feel the stretch and pressure in the back of your legs. Yep, those are your hammies. Say good morning to them.
5. Hinge at the hip. Depth is dependent on your ability to maintain a flat back. 
6.  Stand and squeeze that azz. 

CUES
- Flat Back 
- Shoulder Blades Pinned
- Brace Abs
- Reach Hips Back
- Squeeze Your Butt

Good Mornings

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 Landing
- Swing Arms

Jumping Lunges

Warm Up

GOAL
Strengthen your external rotators for healthy knees, lower back and butt 

DETAILS
1. Lying on your back, bend at the knees, and press the bottom your feet together.
2. Drive your knees toward the floor.
3. Press into the floor with your feet to raise your hips, and squeeze your glutes at the top of the movement.
4. As you press, exhale gently to engage your abs, putting less pressure on your lower back.

CUES
- Squeeze from Glutes
- Tuck Your Pelvis & Chin 
- Push Knees Out

Frog Pumps

GOAL
No this isn’t a Bubba Gump entree, rather a great exercise to rehab and prehab your glutes & knees

DETAILS
1. Lay on your side with your knees bent. 
2. Push knees in front of you.
3. Place a band above your knees. 
4. Stack your top hip over the bottom hip. 
5. Keep that position and squeeze from your Glute to open up the knee. 
6. Keep the hip stack and in line the whole time. 

Reps are per side.

CUES 
- Hips Stacked 
- Squeeze from Butt
- Feet Can Stay Together

Banded Clam Shell

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

Glute Burn Superset

GOAL
Puts more focus on hamstring and glute, loads your hip joint, and works your shitty coordination and balance #AlsoBooty

DETAILS
1. Stance is hip width apart and your back is turned towards a bench.
2. Reach your back leg on the bench. With the back toe face down, jump the front leg a good distance ahead of you, almost as far as you can reach.
3. Begin by pushing the hips back and down 
4. Lower until hip is parallel with knee.  
6. Extend out to jump. 
7. Land softly. Repeat. 

CUES
- Step Far Forward for Booty
- Hips Back
- Chest Over Knee
- Knee Out
- Feet Shoulder Width Apart

Jumping Bulgarian Split Squat

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

GOAL
Get that booty, abductors and hamstring meaty 

DETAILS

1. Feet wide with toes slightly turned.
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

Sumo Squat

GOAL
This is a weird one but your calves will thank me later

DETAILS
1. Get into a low squat - yes your mobility better be good. If it isn’t start doing a squat hold for 1-5 min every day.
2. Hold onto something so you aren’t gonna fall over.
3. Begin by pushing your heels as far down as possible.
4. Shift your weight forward towards your knees.
5. Extend your foot and flex your calves as hard as you can.
6. Slowly lower and repeat. 

CUES 
- Mind Muscle Connect to Calves
- Knees & Weight Forward

Squat Calf Raise

GOAL
Half the burpee, half the suck #cardiofatburner 

DETAILS GOAL
1. Bend over and reach the hands to the ground.
2. Jump the feet back into a plank position.
3. Return to a standing position with feet under your hips.
4. Jump up and clap overhead. Step in, if jumping is too challenging. 
5. Repeat until sweat turns into blood

Pro-tip: Burpees are extremely mentally challenging. You will hit mind failure before you hit muscle failure, so zone in and kill this shit. 

CUES
- Feet Replace Hands
- Quick Jumpe in
- Breathe with a Rhythm

Half Burpee

Non-stop. Ultimate blood flow to abs for that 6-pack abs.

GOAL
6-pack body weight edition, just make sure to crunch your abs and not sit up with your neck #ProTips

DETAILS
1. Lay on your back with your knees bent.
2. Begin my crunching your abs into your spine with your wrists dragging up your quads.
3. Crunch up to raise your wrists up to the knees.
4. Move slow and work from the abs not momentum.

Wrist to Knees

GOAL
Lower ab shredder - lift with the abs, not the hips 

DETAILS
1. Lay with your legs straight up, point your toes like a ballerina and glue your lower back to the floor.
2. Keeping your arms straight by your sides, or under your hips, slowly lower your legs to the floor until your lower back begins to arch. 
3. Mind muscle connect to your abs and crunch your abs to return to the starting position.

CUES
- Hollow Rock 
- Crunch Abs into Spine

Lying Leg Lifts

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

MoMo[Muscle] Ab Burner

W4/D4 Lower Body Blast 😈

Kait

Kelly

Ellie

W1/D1 Upper Body Blast 🔥

Cristen

W1/D2 Leg Killer 😈

W1/D3 Upper Body Pump ✊🏼

Love this one!!!!🔥🔥🔥🔥🔥🔥❤️

Thank you so much! Your workouts are exactly what I was looking for. I appreciate you so much

Ramona Paulson

W1/D4 Lower Body Builder 😎

So good.

Also my wife's ass is so fat now from these workouts 🙌🏼🔥

Beth

W2/D1 Arm Pump! 🦾

W2/D2 Legs Day! 😆

Amazing. Felt so good for my arms and abs.

W2/D3 Upper Body

Laura

W2/D4 Lower Body Gains

Damn! Thought it would be easy but I was wrong 😅

W3/D1 Upper Body Pump 🔥🦾

W3/D2 Leg Day! 😈

Good. But videos only worked for warm up. Not fir any others. Kept going back to incline push ups

Shania

W3/D3 Arm Day Baby! 😝

W3/D4 Lower Body Builder 🏋️‍♀️

W4/D1 Upper Body Blast 💥

W4/D2 Leg Day Burner 🔥

Starting to see results ,getting stronger with every week that passes💯💪🔥

Those high planks had my arms shaking like hell 💪

W4/D4 Lower Body Blast 😈

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