Name: Playbook - Morgan Olson - W5/D1 Full Body Deplete Home Edition
Uploaded: 2024-01-21T02:10:11.800Z
Duration: 45 min
Description: W5/D1 Full Body Deplete Home Edition

Natasha

Efjan

Chest and shoulders were dead doing those 20 reps

Naomi

Sarah

Holy hell. Had to take a few days off due to allergies and this whipped my ass!

Let’s just say I sweat as much, if not more, as I did while moving furniture up 3 flights of steps in the 100 degree heat yesterday. Deeeeeefinitely a deplete 🔥 🥵

Andrea

Kristina

Omg I’m dead. I thought only 45 minutes, not too bad. Wrong! There was a minute at the end where I didn’t know if I was going to make it. 😂 I am so sweaty it’s crazy.

Chelsea

Awesome pump! Those seal rows! 🦭🚣‍♀️

Addison

Oh. My. Gosh. That killed me. Granted, first workout after 8pm in months, but I am so tired. 😵‍💫

Dani

I love the quickness of this workout but also the killer burn!

Rebekah

Oh holy....... I am dead!! Great workout!! Sweating!!

Mandy

Well balanced pump, left feeling really good

Maria

Tania

I beat my personal best on push ups! I did 50 of them!! 🤙🏻🥵

Haeley

That was killer! Love having some full body days!

Muge

Rocky

Karina

Mads

Morgan. We can no longer be friends after that. I’m totally brutalized. Lol

Amy McKinney

Got the pump in early this week!!! Let’s go last week!!!

Cynthia

If you don’t have a pull-up bar. Use a resistance band attached overhead and pull down, engaging your lats

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
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
Wider back for a tighter waist and strong look

DETAILS 
1. Grab the pull up bar with arms fully extended and externally rotate your shoulders, think of showing your armpits forward. 
2. Begin by retracting your shoulder blades back to initiate the movement and follow through by squeezing your elbows down towards your hips. 
3. Keep your sternum up towards the ceiling and squeeze your armpits hard. 
4. Try to get chin over bar, exhale and lower slowly. 

CUES
- Proud Chest
- Squeeze Armpits
- Show the Armpits

Wide Grip Pull Up

Diesel Pump

GOAL
Switch the angle at which you stress your hammies

DETAILS
1. Stand with your feet shoulder width apart and place toes on top of a plate with the heels on the ground.
2. Holding two dumbbells by your sides, bend at the hips, keeping your knees soft and feet planted on the floor.
3. With arms straight, reach toward the space between your feet as far as you feel comfortable without rounding through your lower back or losing the feeling of having your feet planted into the floor.
4. To stand, press the floor away.

Note: elevation should be about 2 inches 

CUES
- Flat Back 
- Reach Hips Back
- Brace Abs

Toe Elevated Dumbbell Stiff Leg Deadlift

GOAL
Switch the angle at which you stress your hammies

DETAILS
1. Stand with your feet shoulder width apart and stand on top of a plate with the heels on the plate and the toes on the ground.
2. Holding two dumbbells by your sides, bend at the hips, keeping your knees soft and feet planted on the floor.
3. With arms straight, reach toward the space between your feet as far as you feel comfortable without rounding through your lower back or losing the feeling of having your feet planted into the floor.
4. To stand, press the floor away.

Note: elevation should be about 2 inches 

CUES
- Flat Back 
- Reach Hips Back
- Brace Abs

Heel Elevated Dumbbell Stiff Leg Deadlift

GOAL
Lower back, ab and hamstring dominator 

DETAILS
1. Stand with your feet shoulder width apart.
2. Holding two dumbbells by your sides, bend at the hips, keeping your knees soft and feet planted on the floor.
3. With arms straight, reach toward the space between your feet as far as you feel comfortable without rounding through your lower back or losing the feeling of having your feet planted into the floor.
4. To stand, press the floor away.

CUES
- Flat Back 
- Reach Hips Back
- Brace Abs

Dumbbell Stiff Leg Deadlifts

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

Killa

GOAL 
Build boulder shoulders and that v-taper

DETAILS
1. Lock in dumbbells overhead on an incline bench. 
2. Be sure to keep full control of the dumbbells at all times. Then breathe out and push the dumbbells up with your shoulders.
3. Lock your arms at the top, hold for a second, and then start slowly lowering the weight. Lowering the weights should take about twice as long as raising them.
4. Proud chest and control the movement. 

CUES
- Proud Chest 
- Squeeze from Chest

Incline Dumbbell Press

GOAL 
Upper back demolition without any lower back stress

DETAILS
1. Set bench to 45 degree incline. 
2. Waddle over it with two DBs.
3. Slightly retract your shoulder blades. Begin the rep by squeezing back with your shoulder blades.
4. Squeeze the elbows back towards your belly button and pull your chest up to nearly upright.
5. Stop once your elbow is bent at 90 degrees and at your ribs, then slowly lower the dumbbell back.
6. Try to squeeze your shoulder blades at the top of each row.

CUES - Proud Chest
- Elbows to Belly Button 
- Initiate with Shoulder Blades

Seal Rows

GOAL
Leg and ab killer 
 1. Hold a dumbbell at chest height, 1-2' away from your body.
1. Stand tall, shoulders relaxed and contract your abdominals.
2. To down, bend your knees and let your hips follow, maintaining even pressure throughout your foot.
3. Maintain a tall posture the entire time.
4. To stand, think about pressing the floor away.

CUES
- Flat Back 
- Reach Hips Back
- Brace Abs 
- Proud Chest

Goblet Squat

Diesel Shred

GOAL
Low impact fat burner 

DETAILS
1. Set treadmill to a 8-12 incline and a 2.5-3.5 mph. 
2. Begin by walking with a talk chest. 
3. Don’t hold onto the handles. 

CUES
- Exhale 
- Watch Some YouTube

Or take a walk outside

Treadmill incline walk/Outside walk

W5/D1 Full Body Deplete Home Edition

Rach

Great preview! So hype for this next set!

Johnnie

Gonna be doing a mix of gym and home due to work so THANK YOUUU for providing both options Coach! 
U rock!

Tina McCoy

Diesel Season!! CHALLENGE starts July 11th!

Ellie

First day back ! Can feel everything in my legs .

Royalty

W1/D1 Diesel Legs Home Edition

Having weak shoulders this work out was definitely a challenge but amazing!

Working on form when it comes to chest ! But so far so good

Amanda

W1/D2 Chest and Shoulders Home Edition

Could only do the DB workouts I didn’t have a band ! But going to do cardio later after work .

Jade

Patricia Sessa

W1/D3 V-taper Back Day Home Edition

Best pump I’ve had in a long time! 💪🏽

Vibing today ! Great arm workout 👍🏽

W1/D4 Diesel Arm Situation 💥 Home Edition

Took this day as a rest day but back to legs tmmrw!

Steph

W1/D5 Diesel Mode Home Edition

Didn’t have much strength to do lunge jumps but I did four sets of the reg lunges!

Adriana

First work out from you and my first home work out from transitioning out of a gym. Did. Not. Disappoint. 👏🏻

Lauren

W2/D1 Sweaty Leg Day Home Edition

hard but sweet feeling when you done 💪🏼🔥

Helena

W2/D2 Chiseled Chest 🔨 Home Edition

W2/D3 Sick Back Pump Home Edition

Cari

W2/D4 Swole Arms Home Edition

Marcí

Did a full body workout instead and it was great!

W2/D5 Fat Burning Hike 🔥🥾 Home Edition

W3/D1 Legs of Steel Home Edition

Some days it’s more about mental strength 🧠☠️

W3/D2 Push Day Home Edition

Nice workout on this cold 🥶 morning. Now my body/ muscles are warm.

Betina

I keep going to the mirror to check when I'll look like that lol 💪🏼 #GripitnRipit

Rocío

W3/D3 Back Workout ❤️‍🔥 Home Edition

W3/D4 Vascular Arms + 6-Pack Home Edition

W3/D5 Full Body Sweat 💧 Home Edition

W4/D1 Legs with Deplete Today 💪🏼 Home Edition

New favorite shoulder / chest workout for sure 🔥

W4/D2 Chest and Shoulder Builder 💥 Home Edition

i feel great after this workout and i love this! 🙏🏼

This one felt fantastic! I was a bit scared of the volume but my muscles just felt like showing up today. Great feeling

W4/D3 Back Builder Burner 🔥 Home Edition

That was wild! My arms are going to be sore 🥵

Sandra

W4/D4 Arms + 6-Pack Builder Home Edition

Went for a early morning hike at Elysian! Felt great!

W4/D5 Fat Burning Hike Home Edition

Naima

W5/D2 Full Body 🔥 Home Edition

I did this back to back with day 5. I’m spent 🥵

W5/D3 Fat Burning Hike Home Edition

Hell ya! I made it! I thought this one was going to put tough me. Nope. Every rep done!

W5/D4 Full Body Burner Home Edition

Finished strong with a 7mile hike in Moab 💪🏼

heather

Great challenge! Here’s hoping you make another one this Jan! ❤️❤️

Omg I feel so accomplished! Thank you for this challenge!! ❤️💪🏼❤️

W5/D1 Full Body Deplete Home Edition

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