Name: Playbook - Morgan Olson - W5/D2 Bulletproof Back 🔥
Uploaded: 2024-06-17T22:51:17.150Z
Duration: 80 min
Description: W5/D2 Bulletproof Back 🔥

Louis

Loved this back day. Really focused on form today!

Ashley

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

naïka

Nora

The pats are on fire, had to change up a few exercises due to machine availability, but it felt great!

Mads

That ending. Seemingly easy but it kicks your booty.

Nicole

Awesome! Good ol’ arm roast with the bag at the end 🤙🏼

Jess

Never used to like drop sets… have come to enjoy the results they bring!

Wattsy

Kysha

Love the endurance this one is going to build

Julia

I thought this was going to be a breeze, but it kicked my butt with all those supersets 😓 ☠️

August

Heather

Tough to do in a hotel gym but got most of it done!

Amber Lawrence

Sara Hanrahan

Cat 🤙🏾

The tip about not wrapping your thumb on the upright rows was great. My wrist didn’t hate me, finally. Thanks!

Jennifer

Stephanie

T-bar Row 4 x 10-12, +10 on last set
DB front raises 4 x 10-12

Db pull over  4 x 15 + 10 
Seal rows  4 x 15, 12, 10, 10 + 10 

Plate shrug  3 x 15
Upright row  3 x 15

Inverted rows  3 x 20 
Dip Bar Leg raise  3 x to failure

Heavy bag  3 x 3 minutes

GOAL
Chest supported row to thicken your back and get a back that slaps  

DETAILS
1. Arch that back, get a proud chest, pin those shoulder blades back and down towards your hips aka don't shrug up.
2. Resist the weight as it pulls your upper body forward. Resisting force = actively flexing your muscles = muscle growth.
3. With arms fully stretched, begin the row by squeezing back with the shoulder blades and squeeze at the top for an added flex. 
4. Right triangle elbow.
5. Exhale and resist the negative. Repeat. 

CUES
- Pinch The Penny in Between Shoulder Blades Back 
- Right Triangle
- Resist the Chest Pad
- Neutral Neck

T-Bar Row (last set drop set 10+10)

GOAL
Isolate the front deltoid and build those babies to have density to create a rounded, sculpted look 

DETAILS

1. Start with the dumbbells at the hip and raise to eye level. 
2. Keep shoulder blades retracted with a proud chest. 
3. Slow and controlled. Really think about flexing the shoulder and not overpowering with the pec or trap. #Contract

CUES
- Proud Chest
- Don't Shrug Up
- Breathe
- Grunt

Dumbbell Front Raises

Superset 1

GOAL
Scapular depression aka lat work for a wider back and narrow waist 

DETAILS
1. Place a dumbbell standing up on a flat bench.
2. Lie perpendicular to the bench (torso across it as in forming a cross) with only your shoulders lying on the surface.
3. Grasp the dumbbell with both hands and hold it straight over your chest at arms length. Both palms should be pressing against the underside one of the sides of the dumbbell. This will be your starting position, make sure the weight is secure.
4. While keeping your arms straight, lower the weight slowly in an arc behind your head while breathing in until you feel a stretch on the armpit.
5. At that point, bring the dumbbell back to the starting position by depressing your shoulder blades, using the arc through which the weight was lowered and exhale as you perform this movement.
6. Hold the weight on the initial position for a second and repeat the movement. 

CUES
- Initiate with Scapula 
- Squeeze Your Butt
- Slightly Bend Elbows

Dumbbell Pull Overs (drop sets 15+10)

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 (last set drop set 10+10)

Superset 2

GOAL
Strong scapular function and upper back

DETAILS
1. Stand tall with a dumbbell on each hand (palms facing your torso), arms extended on the sides.
2. Lift the dumbbells by elevating the shoulders as high as possible while you exhale. Hold the contraction at the top for a second. Tip: The arms should remain extended at all times. Refrain from using the biceps to help lift the dumbbells. Only the shoulders should be moving up and down.
3. Lower the dumbbells back to the original position.
4. Repeat for the recommended amount of repetitions.

CUES - Squeeze Shoulders up to Ears
- Mind Muscle Connect

Dumbbell Shrugs

GOAL
Get some shape to your upper body and improve your shoulder function 

DETAILS
1. Knees are slightly bent, hand grip can vary but usually right inside the shoulder is optimal. 
2. With the weight at your hips, begin pulling by leading with your elbows. Get the elbows up towards your ears and the weight will follow.
3. Keep that bar close to your body. 
4. As you pull, you can shrug up to target the traps as well. 
Pro-Tip: I prefer not wrapping my thumb around the bar aka less internal rotation.

CUES
- Shrug Up 
- Squeeze Up
- Knees Slightly Bent
- Chest Up

Barbell Upright Row

Superset 3

GOAL
This is the flour to the cupcake, the butter to the donut, the sole to your Nikes, the string to your Yo-Yo, the milk to your cereal. Best introduction to rowing/learning to squeeze the shit out of your back.

DETAILS
1. Start with on a Smith Machine or TRX cables set at around chest height, lower if you're a lil badass. 
2. Walk your feet in front of the bar while holding onto the bar. Woooo feels like your going to fall back on your ass but since your upper body is rock solid, you gucci. 
3. Initiate by squeezing back with the shoulder blades.
4. Pull just below your sports bra, and keep the right triangle in your elbow. If any of that dish is off, you probably have to lower that bar or walk your feet in. 

CUES

- Squeeze Back With Shoulder Blades
- Chest up
- Flat Back
- Tuck the Ribs
- Don't Sag
- Plank Position

Overhand Inverted Rows

GOAL
Strengthen the lower abs for supreme injury prevention, lifting strength and pelvic control #PelvicStrong

DETAILS
1. On a dip bar, extend arms and actively press away from it.
2. Create as much space between the ears and shoulders as possible. 
3. Stack your body in a perfectly straight line, abs crunched, butt squeezed, and toes pointed.
4. Begin the rep by lifting the toes up to hip level. 
5. Actively crunch your abs while keeping your hips under your shoulders, don't let the hips tuck back behind your body. 
6. On the descent, control the negative and pray to the ab Gods to power you through at least 10 reps. 

CUES
- Feet Together
- Control Descent
- Exhale on Crunch
- Hips In Line With Body
- Crunch Belly Button In

Dip Bar Leg Raise  (each round to failure)

Superset 4

1. Wrap hands and wear 14-16 oz gloves.
2. Work through combos depending on experience level.
3. Do 10 repeats of a 1.
4. Then 10 of a 2.
5. Then 10 of a 1-2.
6. Then 10 of a 1-1-2.
7. Repeating and progressing as your experience increases.
8. Use your footwork and head movement to simulate dodging punches.
9. Work on hip connection to bag, neutral wrist, speed, and power.

The Fighter Cheat Sheet: 
* 1 (Jab)
* 2 (Right Cross)
* 1-2 (Jab-Right cross) 
* 1-1-2 (Jab-Jab-Cross) 
* 1-2-3 (Jab-Cross-Left hook) 
* 1-2-3-2 (Jab-Cross-Hook-Cross) 
* 1-2-5-2 (Jab-Cross-Left uppercut-Cross) 
* 1-6-3-2 (Jab-Right uppercut-Left hook-Right hand) 
* 2-3-2 (Right cross-Left hook-Right cross)

Heavy Bag Combos 🥊

W5/D2 Bulletproof Back 🔥

Beka

Total bullshit in the best way possible lol

Casie

Patty

W1/D1 Legs | Rack Pull

Really happy to be doing these workouts again. Have never felt stronger and more worked than this program

Maddie

W1/D2 Legendary Pull 🔥

Log doesn't want to work but great workout

Amazing workout! Legend is LEGEND!! 🔥🔥

Mandy

Jessica

W1/D3 Legendary Push | Bench

Total body dead!! What a great week of workouts! Thanks, Momo!!

I loved this workout, it was a good burn!

Jazz

W1/D4 Full Body Demolition 🤺

W2/D1 Legs | Back Squat

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

W2/D2 Epic Pull Day 🥊

W2/D3 Push | Bench 🔥

Full body on a Friday?! Why not!🔥💪🏻

W2/D4 Full Body Burn 🔥

W3/D1 Legs | Deadlift

I thought I was strong, but I had to FAFO.

Had to deload today after the heavy deadlifts this week, but feeling the motions felt amazing!

W3/D2 Epic Pull Day 💪🏼

Hitting back and chest day in the Legend in the same day is just different 💪🏼

W3/D3 Big Bench Day 🦾

That was dope! I do not have a heavy bag so I did 15 min before @ incline 10 speed 3 and then another 10 min after workout. Thanks dude!

W3/D4 Gnarly Abs & Arms

At first, I didn't really want to do this workout, but by the time I hit the end, I was killing it! Pushed myself hard! Thanks, Morgan!!

☠️ in leg day but it was great!🔥💪🏻

W4/D1 Squat Dom Legs

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

Ryane

W4/D3 Push Pump

Elmaz

W4/D4 Bulletproof Full Body 🦾

Thrilled with my progress on the sumo lifts!

W5/D1 Leg of Steel

W5/D3 Push | Bench

Great way to finish The legend!🔥💪🏻

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!

W5/D2 Bulletproof Back 🔥

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