Name: Playbook - Morgan Olson - W4/D5 Full Body Work 🦾
Uploaded: 2024-01-21T02:10:11.782Z
Duration: 70 min
Description: W4/D5 Full Body Work 🦾

Sandra

Naomi

Sarah

Kysha

My body is on 🔥🔥🔥💪🏻💪🏻💪🏻

Louis

Love the full body, makes me feel good to complete the week

Julia

Rachel

Damn I’m tired, I made sure to push myself! What a great way to end this program!❤️

Rebekah

Muge

Mads

Jess

I finished 3 months and I’m so fxcking strong bruv!

Sara

Volume 3. Sooo hard but so good! Thanks x

Kathleen

Yeah bro! Vol 3 round 🤷‍♂️ of the fighter done. That was a fucking challenge the whole round but kept fucking fighting & got there. Proud & humbled 👊🏻👊🏻
Thanks mate 🙏🏻

Kylie

DWU
1: Arm Swings 3x20
2: Air Squats 3x10
3: Single Leg RDL - 3x5 each side

Workout 

A1) DB Sumo Dead Lift - 4x15, 12, 10, 10 - 75 s rest

B1)  DB split lunge 3x10 each side
B2)  Weighted plank 3x30s  - 45s rest 

C1) DB Snatches 3x8 each side
C2) KB Swings (with DB) 3x16 - 45 s rest

D1) Side Planks with a rear delt fly - 3x10 each side 
D2) incline push ups 3xF - 45 s rest 

Benchmark Test'

GOAL
My favorite warm up exercise for shoulder joint space and stretching the chest

DETAILS
1. Stand.
2. Swing the arms using momentum.
3. Stretch the chest as the arms open up.
4. Position thumbs back towards each other for external rotation and better stretching.

CUES
- Thumbs Out
- Swing 
- Get Groovy with It

Arm Swings

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

GOAL
You got back problems? Hip problems? Knee problems? Well I got 99 problems and unilateral movements will solve 98 of them. Only you can fix the problem of not wearing all black. 

DETAILS
1. Start standing in your deadlift set up you religiously memorized. It's pretty much exactly like a deadlift, except one leg is flying in the air like a ballet dancer. 
2. With the weight in front of you, begin by reaching one leg back into the air as you hinge at your hip. 
3. #DJKhaled's major key is to not rotate the hips up, rather keep the hips level. Think there's a glass of water on your lower back, you best not spill it.
4. Keep the knee pushing out, even though I know you're biting your lip just trying not to fall over. 
5. Same principles as the deadlift, keep weight close, chin tucked, hinge at the hip with a flat back. 

CUES
- Flat Back
- Push Hips Back
- Keep Hips Facing Straight Forward
- Balance Bitch
- Weight Close to You

Single Leg RDL

Warm up

GOAL
Benefits of a deadlift with less lower back pressure and more booty power

DETAILS
1. Get like a sumo wrestler, aka legs wide and toes pointing out. Leg width is dependent on what feels strongest/your leg length. 
2. Push your knees outside of the bar, ground yourself in your heel and rigid back. 
3. Keep your chest up at 45 degrees, push the weight back into your hips, glutes, and hamstrings and SQUEEZE.
4. Lower slowly by keeping the weight close to your body.
5. Squeeze your butt, push your knees out, and drive your legs into the ground to stand.
6. Don't overarch at the top. Just stand until your shoulders are just behind the DBs. #RibsTucked

CUES
- Chest up 
- Shoulder Blades Pinned
- Spread Earth with Your Feet
- Big Breath
- Squeeze da Butt

Dumbbell Sumo Deadlift

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. Knee is slightly behind ankle and chest is upright.
5. Knee pushes out. It is not inside your ankle/hip. No knee problems on my watch, only booty buildin.
6. Ascend up with an upright chest and tucked ribs.

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

Dumbbell Bulgarian Split Squat

GOAL
Goddamn this is tough. But honestly we need weight to carve some abs in. Go as heavy as possible for the time allotted. 

DETAILS
1. Get on your hands and knees.
2. Add a weight plate or dumbbells on your mid back.
3. Have someone assist if needed.
4. Get in a perfect plank position.
5. Feet together, squeeze your butt and exhale through the pain.

CUES 
- Squeeze Butt
- Crunch Abs into Spine
- Hollow Rock

Weighted Plank

Superset 1

GOAL
Increase hip explosion and shoulder stability for the ultimate athletic physique 

DETAILS
1. Hip-width stance.
2. Grip the center of the dumbbell. 
3. Grasp the weight and begin to stand and squeeze your glutes to explosively open the hips. 
4. Shoulder shrug, followed by a pull under with the arms, keeping the weight close to the body throughout the movement. 
5. Dumbbell is received at the bottom of an overhead. 
6. Complete at full hip, knee, and arm extension with the dumbbell over the middle of the foot.

CUES
- Hard Pop with Hips 
- Squeeze Butt 
- Flat Back

Dumbbell Snatch

GOAL
Build invaluable power, conditioning and hip strength 

1. Hip-width stance, begin with kettlebell in hands. 
2. Begin by pushing the hips back and start the upward swing by aggressively squeezeing your butt.
3. Stabilize the line of swing and aim for shoulder height.
4. Keep the arms slightly relaxed and let bell swing down, keeping the weight as close to your groin as possible.
5. Hinge the chest forward and repeat movement. 
6. Hips descend back and down, but above the knees

CUES
- Flat Back
- Brace Abs 
- Proud Chest

Kettlebell Swing

Superset 2

GOAL
Obliques and upper back 

DETAILS
1. Perfect side plank aka squeeze glutes. 
2. Grab a 2-5lb dumbbell and rear delt fly it back to parallel. 
3. 10 reps each side. 

CUES
- Shoulder Blade Retraction & Depression

Side Plank Rear Delt Flys

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

Superset 3

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

Benchmark Test

W4/D5 Full Body Work 🦾

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/D5 Full Body Work 🦾

Community

More workouts from Morgan Olson