Name: Playbook - Morgan Olson - W4/D4 Quad Pump
Uploaded: 2024-01-21T02:10:11.731Z
Duration: 70 min
Description: W4/D4 Quad Pump

Ellie

Christina

Haeley

Mak Presgrave

Well it was difficult this week due to my schedule and exhaustion. But I got through it. I was able to do the full 10 jumping lunges 😁. Can't wait for volume 2

Jessica

Phenomenal. I already know I'ma be walking round like a robot tmrw. Not nearly as bad as it was for the first quad pump tho lmao. Loved this. It was a great way for me to start working out again and challenge myself to stay disciplined. Made everything a lot easier to have something to follow along to, with timers, videos, explanations and all. Thanks Momo, you're crushing it.

I can’t believe I finished! This is harder than I’ve worked in years but it’s a great starting point for out of shapers like me. Thanks Momo!

Great way to get back into a consistent work-out schedule. Going to move to a harder level next. Thanks!

Beorma Louise Summers

Perfect way to start my week finishing this program & getting ready to do another. Love this program. Love YOU! Thanks for being here coach!

Maddie

Kicked my butt again! I love it! Forgot to write down my beginning benchmarks, but I think I was around a 35 sec plank, 3-5 push-ups (have always sucked at those) and 20-ish squats. Today was a 1 min 8 sec plank, 17 push-ups and 21 squats after a week of not being able to work out 💪

Miranda

Robyn

Killed me! Thanks for these 4 weeks and taking my normally healthy eating to the next level. Showing me im not in my 20s-30s anymore...
You rule! Keep going stay true blue. Take care of those pups!!! Em

emily

Dude hell yes that was the right way to end this months work out. I just hope I’m not being too bothersome 😅

Just finished four weeks of Stronger at Home + nutrition program! Feel grateful 💗

Shilpi

Abii

Vanessa

Amazing 4 weeks. Thank you. Will show you results

Marley and Clara

This makes 7 months of consistent work! Feeling stronger every day. Your programs kick ass!!(Literally, my ass looks great🥵)

Sarah

This program was amazing! Thoroughly enjoyed the challenge at home during this global pandemic. Looking forward to challenging myself with your other programs. I’m feeling so much stronger and empowered! Thanks so much.

Selina

I still don’t believe the 619sec 
I can’t complete 10 mins of plank or push-ups, how can you do it?

Sandra

First month done! It's a long road but I feel pretty damn good about it

Pocket

D4 W4 complete! Already noticed a change, way more stability and strength. I've never completed a program that my muscles haven't got used to before! I felt the burn after every session, thank you MOMO from the UK :)

Whew! The close of week 4! Retest the benchmark and push yourself. Message me your improvements and accomplishments - I love hearing from you.

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 
Load the quads with just your bodyweight 

DETAILS
1. Kneel on a yoga mat.
2. Open your hips and squeeze your butt as hard as possible. 
3. Keeping the sternum elevated towards the ceiling and squeezing your butt as hard as possible, slowly lower back towards your heels.
4. Go as far as you can without breaking at your hips.
5. Squeeze the quads to rise to starting positioning. 

CUES
- Squeeze Butt Hard
- Lower Slow
- Tall Spine

Kneeling Leg Extension

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

Triple set

GOAL
Quad burner 

DETAILS 
1. Place feet directly under hips. 
2. Begin by bending the knees and pushing the hips back. 
3. Lower slowly while trying to keep your chest as high as you can. 
4. Stand by squeezing your quads. 
5. Don’t rest at the top and return back to the bottom position. 

CUES
- Squeeze the Quads
- Chest Up
- Knees Forward

Narrow Stance Squats

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

Superset

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
Get power and speed, honey. 

DETAILS
1. Lunge position. 
2. Explode up and land softly. 
3. Work on control.
4. Switch sides. 

CUES
- Soft Lansing
- Swing Arms

Jumping Lunges

W4/D4 Quad Pump

Naïka Champaïgne

Candace

Grace

W1/D1 Chest, Back & Abs

Karen

W1/D2 Butt Stuff

Worm pushups are killer 🙇‍♀️❤‍🔥

i died at the worm pushups my lil arms were like a worm and spaghetti by this time

I had to modify for equipment and wrist and lower back needs but pretty happy to could get through it.

Camille

W1/D3 Chest, Back & Abs

Kait

Jessie

W1/D4 Legs 🦵🏼

Hard but I feel pretty proud that I did it!

Karolína

W2/D1 Chest, Back & Abs

First real work out after top surgery and it feels good to move this way again 😌

Sora

W2/D2 Legs 🦵🏼

Kelly

Nellie

W2/D3 Arms & Abs

Deanna

Selena

W2/D4 Quad Pump

It’s been a while since I felt like throwing up after a work out. Great workout

W4/D4 Quad Pump

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