Name: Playbook - Morgan Olson - W5/D1 Leg of Steel
Uploaded: 2024-01-21T02:10:11.721Z
Duration: 75 min
Description: W5/D1 Leg of Steel

Louis

Naïka Champaïgne

Thrilled with my progress on the sumo lifts!

I’m always a little afraid of leg day because of my back but this was great and I just took it nice and easy!

Naima

Nora

Damn that was good! 🔥🔥💪🏻💪🏻

Killer glutes/hammies workout. I’ll be crying tomorrow, don’t worry 😉

Nicole

10min jump rope finisher?! Bahahaha, sick.

Deb Livingston

New Deadlift PR feels amazing!! 205# for 2!!

Mads

Christi

Mika

Wattsy

Jodi

Sierra

Starting the New Year off right! 
😤💪🏾

Kysha

Kate

3:36 Plank
46 incline push-up
40 air squats

Robyn

Leg done. 😂 good workout - sweating my arse off.

Nicol

Dominika

Amber Lawrence

Pretty dope! I hate sumo anything lol but I see your vision and look forward to see my progress. 

Thank you!

Tay Brown

Cat 🤙🏾

Bonita

Danielle Stephenson

Sumo rack pull  4 x 5 

Stiff leg sumo deadlifts  2 x 10 

Smith machine lunges  3 x 12
Back extensions  3 x 12-15

 Leg extensions  3 x 12
Lying Leg Curl   3 x 12

Jump rope - 10 minutes

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

DETAILS
Overload your pulling movement and have a more upright chest aka more glutes without back pain

DETAILS
1. Set up safety bar on the squat rack to where the barbell rests just below the knees. 
2. If needed, stand on plates to get the proper height.
3. Sumo stance your legs - wide and toes out. 
4. Flat back, brace abs and drive up with your legs.
5. Squeeze your glutes at the top and shoulders retracted.

CUES 
- Flat Back
- Shoulder Blade Retraction & Depression 
- Proud Chest
- Brace Abs

Sumo Rack Pull

GOAL
Abductors, booty, and hamstrings but make it hard 

DETAILS
1. Starting with feet wider than shoulder width, toes slightly turned out, and shins on (or close to) the bar, press your knees out while dropping your hips down to find a strong starting position.
2. Position the hands where the rough meets the smooth on the barbell.
3. Lock in your back by stiffening your spine, brace abs, and have hips slightly higher while keeping back flat.
4. Stand by driving the knees out and squeezing your butt at the top.
5. Descend by pushing the hips back and keeping the bar close to you.

CUES
- Bar Close to Body
- Flat Back
- Brace Abs

Barbell Sumo Stiff Leg Deadlifts

GOAL
Hip loading and constant tension for booty gains

DETAILS
1. Rest the smith machine bar slightly below traps. 
2. Get in a lunge position. 
3. Begin lowering by reaching the hips back with a very flat back aka arched back a bit. 
4. Lower the hip to be parallel with knee. 
5. Stand by driving from the heel and keeping the chest over the knee slightly. 

CUES
- Hip Loading
- Chest Over Knee Slightly
- Flat Back

Smith Machine Lunge *Glute Focus*

GOAL
Lower back health which is key to life, lifting, good sex, and getting old #ExtensionsForLifeExtension

DETAILS
1. Hinge at the hip and give everyone that million dollar view they don't deserve. 
2. Hang all the way down and initiate the movement by squeezing your glutes.
3. Squeeze your butt and hamstring and raise to be in line with your legs.
4. Hold for a second at the top and slowly lower all the way down. Repeat. 

Pro-Tip: If you walk into the gym and your back hurts, hang off the end of this and wiggle that spine #SideToSide. Hang at the bottom and warm up by just extending a few inches up then coming back down to a relaxed position. Do a set of 30 and feel those lower lumbar say "hayyyy gurrrrl." 

CUES
- Squeeze Yo Ass
- Hinge At the Hip
- Tuck Your Ribs

Back Extensions

Superset 1

GOAL
Pre-exhaust those legs before heavy squats and/or build the ‘tear drop’ look without too many tears of pain #JkItHurts

DETAILS
1. Begin in a seated position on the leg extension machine. Knees are just off the edge of the seat.
2. Weight pad is resting above ankles.
3. Use the quadriceps to extend your legs fully as you exhale. 
4. Inhale on the negative and go down slowly if you a real savage. 
5. Pulse reps can be added. 

CUES
- Squeeze from Quads
- Slow Negative
- Hold Hips Down

Leg Extensions

GOAL
Sculpt those hamstrings without lower back pressure, aka isolation exercise #HamTings

DETAILS
1. Tuck your pelvis into the hip pad. 
2. Point your toes like a ballerina. The weight will just feel heavier, you're welcome. If you flex your toes, you tryna lift with your calves...don't do that. 
3. Get in a full length leg stretch then curl the weight by squeezeing from your hamstrings with a controlled negative.
4. Exhale on the curl, inhale on the negative

CUES
- Slow Negative
- Stay Focused 
- Relax the Toes
- Tempo is Life

MODIFICATIONS
One legged - say bye-bye-bye to those imbalances. Add in quarter reps, pulses, and holds for the ultimate life-altering experience.

Lying Leg Curls

Superset 2

GOAL
Increase coordination, flush lymph, strengthen your fast twitch muscle fibers, and increase speed #SoAthletic

DETAILS
1. Feet together.
2. Grab rope with wrists slightly in front of hips.
3. Thumbs face away from the body, shoulders are relaxed, and chin is neutral.
4. Hop low and quickly on your toes will whipping the rope with your wrists. 
5. Let the rope rotate around your body and jump as the wrists slap down.

Pro-Tip: The more relaxed you are, the longer you can keep your natural rhythm.
Pro-Tip II: Drop the rope. Jump low and fast and slap your hands on the front of your thighs. Double tap them to practice double unders. This simulates the timing and coronation needed to jump rope. After warming up with this, carry the same rhythm but just add the rope. 

CUES
- Hips In Place
- Posture is Upright AF
-Ribs Tucked

Jump Rope

W5/D1 Leg of Steel

Restarting The Legend has me so excited! Kicking it off with leg day is sooo tough though!

Solid workout. I put some alternatives in because equipment was either not available or not an option.
But this felt like HIIT along with weightlifting due to the stagger of workouts & I loved it

Kelsey

W1/D1 Legs | Rack Pull

Pull! Can’t wait to get a bigger Dorito back!

This work out was intense covered in sweat but it was worth it

Rane

W1/D2 Legendary Pull 🔥

Building more and more confidence on bench press is just as good a feeling as a PR!

W1/D3 Legendary Push | Bench

I loved this workout, it was a good burn!

Jazz

W1/D4 Full Body Demolition 🤺

Continuing to hit my goal for the year, 185# Back Squat for 3 reps!! I love the push the The Legend gives.

W2/D1 Legs | Back Squat

Wasn’t able to get a good back pic today, but the pump was there!

Yo! This was a great pull day!🔥💪🏻

Ashley

W2/D2 Epic Pull Day 🥊

W2/D3 Push | Bench 🔥

Full body on a Friday?! Why not!🔥💪🏻

My triceps were on fire by the end of that superset lol 🥵

Angie

W2/D4 Full Body Burn 🔥

Thought this was gonna be an easy one my arms were DEAD by the time I got to the heavy bag! Shheeessshhh

Ryane

W3/D1 Legs | Deadlift

W3/D2 Epic Pull Day 💪🏼

W3/D3 Big Bench Day 🦾

Did this from a hotel gym. Had to modify a couple things but the majority I could get in no problem.
Great arm burn!

W3/D4 Gnarly Abs & Arms

☠️ in leg day but it was great!🔥💪🏻

My knees don’t like squats very much but unfortunately don’t mind Bulgarian split squats 😭

I’m ready to not be able to walk in a couple days lol.

Need alternatives for each machine exercise

W4/D1 Squat Dom Legs

Threw in some lat pull downs and sprints because I had extra time. 
This was a good pull day!

Little easier than usual- push me harder! 🫶🏽

Rehana

W4/D2 Pull Volume

Sore from this week..but this workout def made my muscles feel better even though I was grunting through it lol

W4/D3 Push Pump

Elmaz

The pump is real. Feeling the muscles 💪🏽🥵

W4/D4 Bulletproof Full Body 🦾

Loved this back day. Really focused on form today!

4 superset later & 3mins X3 of boxing punches with 5lbs in each hand later 💪🏽🥵

W5/D2 Bulletproof Back 🔥

My triceps are burning. This was a good one!

Love this workout! Proly one of my favorites!

W5/D3 Push | Bench

Dang, my heart rate was up there from the start with sprints. I haven’t sweat this much in a while. Great finish to this program!

Done the whole program and feeling goooood

So amazed by the lift gains, especially with the bench presses. I’m constantly surprising myself and can’t wait to start the next program.

W5/D1 Leg of Steel

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