Name: Playbook - Morgan Olson - W4/D4 Spicy Arms + Abs 🔥
Uploaded: 2024-01-21T02:10:11.760Z
Duration: 70 min
Description: W4/D4 Spicy Arms + Abs 🔥

Hailey

Sandra

Rosalba

rough start to the week but we got it down 🤌🏽

Naomi

Sarah

Amazing workout with a crazy pump 💪🏼🔥🔥🔥

Natasha

Great workout! Seeing some triceps poking out!!!

Laura

Dani

Starting my Sunday right!✌🏻💪🏻🔥

Louis

My abs are generating a lot of heat from working!🔥🧯

Rebekah

Mads

Really focused on the contraction and rocked those bis and tris (abs too!). Thanks!

Great! Thanks, Morgan. One observation: the warmup says hollow rock holds, but rather than a time, there’s a rep scheme. I just did 15 hollow rocks, but I was a little confused!

gillian

Working extra hard to earn a couple of wines on date night with wifey 👊🏻🔥

Kylie

Aoife

DWU
1: Good mornings - 3x15
2:  hollow hold 3x1 no rest

Workout 

A1) Seated Bicep Curls - 5x20, 20, 15, 15, 10 
A2) Incline Close Grip Push Ups - 5x10
B1)  Hammer Curls - 5x20, 15, 15, 12, 12 
B2)  DB Tricep kickbacks 5x15, 12, 12, 12, 10 - 45s rest

C1) Rev. Spider Curls - 4x15, 12, 12, 12
C2) Skull Crushers 4x15, 12, 12, 12 - 45 s rest 

D1) Russian twist 3x30
D2) Side bends 3x10 each side
D3)  Hip Drops  3x20  - 30 s rest

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
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

Warm up

GOAL
Sitting your ass down while doing the best thing on earth #Curling

DETAILS
1. Sit on a bench or chair. 
2. Shoulder are back. 
3. Squeeze from your bicep and push your elbow forward as you curl. 
4. Lower slowly. 
5. Burn out and you can do single arm curls until failure. 

CUES
- Proud Chest
- Squeeze Biceps

Seated Bicep Curl

GOAL 
Amazing, just amazing. Great way to overload the triceps, chest and shoulders while getting a lot of volume 

DETAILS 
1. Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height. 
2. Place your hands next to one another on the bar.
3. Position your feet back from the bar with arms and body straight. This will be your starting position.
4. Keeping your body straight, lower your chest to the bar by bending the arms.
5. Return to the starting position by extending the elbows, pressing yourself back up.

CUES - Right Triangle 
- Squeeze from Triceps 
- Strong Plank Position

Incline Close Grip Push Ups

Superset 1

GOAL
Focus on targeting that brachialis to contribute to arm thickness more so than just your biceps #SecretSauce

DETAILS
1. Begin the rep with a neutral/hammer grip and fully stretched arm. 
2. Elbow should be slightly in front of your hip, putting more stress on the bicep. 
3. Contract your bicep to raise the weight to your elbow. Curl slowly and focus on the squeeze. Relax the shoulder and just squeeze blood into your bicep.

Pro-Tip: Elbows don't flale, chest isn't overly activated, and you aren't rotating the weight at all. Straight up, straight down. 

CUES
- Elbows Close to Body
- Relax the Chest
- Shoulder Blades Pinned
- Squeeze at the Top

Hammer Curls

GOAL
Squeeze those triceps until they look like horseshoes 

DETAILS
1. Lean over your knees.
2. Retract and depress your shoulder blades. 
3. Squeeze from your triceps to extend. 
4. Get an extra squeeze by thinking of extending the pinky towards the wrist. 
5. Come back to a right Triangle aka 90 degree bend. 

CUES
- Right Triangle 
- Proud Chest

Dumbbell Tricep Kickback

Superset 2

GOAL
Use gravity and eliminate momentum to blast those muscle fibers to shreds #Shredz

DETAILS
1. Grab those dumbbells in each hand, lay chest forward on an incline bench and scoot up to where you get a good strong position at the top. 
2. While straddling the bench, let the weight pull your arms to a dead hang. Twist your palm face down. 
3. Begin to curl the weight up, only hinging at the elbow.
4. Use your spidey focus to keep the elbow directly below the shoulder and not letting that fucker creep back. Don't shorten the range by pushing the elbow back behind your shoulder. 
5. Now squeeze that ish.

Beware: Beware of web-like material squirting out of your wrists after these curls. So worth it. 

CUES
- Squeeze
- Stationary Elbow
- Elbow Directly Below Shoulder
- Control That Negative

Reverse Spider Curls

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

Superset 3

GOAL
Move from the abs, not the lower back

DETAILS
1. Sit on the butt with the knees bent and heels on the ground. 
2. With a kettlebell, grab the horns. 
3. Begin by crunching the abs and beginning the rep by crunching & rotating.
4. Maintain a proud belly button & chest. 
5. Do not round the lower back too much or relax the abs. 
6. Tap the kb on each side of your hip. 

CUES 
- Crunch Abs
- Proud Chest
- Twist from Abs

Russian Twists

GOAL 
Build some killer obliques with this one. These can help with the "V" that everyone is obsessed with, but can also add a little width to your sides so find the balance you want.

DETAILS
1. Feet are shoulder width apart, posture is perfect and upright. Butt n gut squeezed. 
2. With a dumbbell in one hand. Bend to that side. Pretend you're a lil organic, frosted pastry in a toaster. Don't bend back or forward because your golden skin will get burned. 
3. As you're bending to the side, don't push the hips to the side either. Everything is stationary, just the torso is compressed. You are not wiggling those hips. 
4. Return to starting position and repeat each side.

CUES
- Squeeze Ass
- Don't Get Burned
- Hips In Place
- Posture is Upright AF
- Ribs Tucked

Side Bends

GOAL
Rotational abs for those V-lines

DETAILS
1. Get in a perfect plank position aka feet together, crunch belly button in, squeeze butt with elbows under shoulders. 
2. Begin by dropping the hip to one side maintaining the perfect plank position. 
3. Don’t arch your lower back, instead round it by crunching your abs. 
4. Exhale on the down and repeat side to side. 

CUES
- Crunch Belly Button
- Exhale
- Squeeze Butt

Hip Drops

Tri set

W4/D4 Spicy Arms + Abs 🔥

Rarielle

Swan

W1/D1 Massive Back Day

Christine

Jules

Angelana

W1/D2 Posterior Chain Gains 🦵🏼

Elise

That was an amazing workout! Each chest/shoulder workout I do, I get stronger and stronger! Thanks, Morgan!!

W4/D4 Spicy Arms + Abs 🔥

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