Name: Playbook - Morgan Olson - W5/D2 Full Body 🔥
Uploaded: 2024-01-21T02:10:11.834Z
Duration: 60 min
Description: W5/D2 Full Body 🔥

Louis

Nikki

Jade

Great workout. My whole body is begging for more while also begging me to stop. Fantastic. I am a bit too private about my journey to post pics for now (having FTM top surgery beginning of next year). BUT, gone from using 5lb dumbells in exercises to using 20 to 35 depending on exercise,  while still doing each exercise correctly and working appropriate muscles. I'm stretching out my tshirts on the Fighter program and Diesel Challenge. Soooo happy.

Red McWhorter

Alex

Liked the waiter’s curl it’s my favorite

Shellane

Soph

Bean

Rosalba

Brittany

Carmeal

Sophie

Woof! Amazing workout. I’m a drippy mess. Bicep vein came out to play and I was THRILLED.

August

Cortnie

Woooaaah. Someone told me this the last week of Diesel Season. I say nahhhhhh. Im doing it allll overrrr again! 😁

Leah

Absolutely loving these full body workouts to wrap up the challenge

Casey Reed

I thought yesterday was gonna make today so hard but i feel so much better after working out 🤌

Selma

Phewww feeling strong again now that shark week is almost over 😈😈😈😈😈😈😈😈🤝🏽🤝🏽🙌🏽🤌🏽💪🏽💪🏽 🔥 🔥

Annamaria

Honestly loving these full body workouts. Can see an feeling everything and al the progress made! 🔥🔥🔥

Missy

Coming to you live from Calipso fitness center in Oaxaca, Mexico completely drenched in sweat 💪

Talena

Not going to lie, I was not feeling working out after getting up sore, but I did and I feel much better! Super sweaty and my body feels warmed up.

Chelsea

Shawna Black

Quick and dirty. Loved the whole body hit

Fav full body workout to date. Sweaty and satisfied 👌🏼

Kallie 

Lindsay

Always good when I’m saying “Jesus” during my sets

JT Tilton

Kate

Ashley

marybeth

Ever Stokes

Breezy

Daisha

Lashea Charleville

Payton

Omg these deplete circuits got me sweating 😓

Nicole

Shannon

Kali

DETAILS
1. Retract your shoulder blades down into the bench and back towards your hips. Barbell can be used for leverage to get into this position. Think of trying to get your shoulders and hips to touch each other.
2. Legs are in a squat stance with your heels firmly planted on the ground. Squeeze the ass a little.
3. Grab the bar with the desired width and wrists neutral. 
4. Big breath and unrack the barbell.
5. Bring the barbell over your nips. 
6. Externally rotate and try to break the bar with your hands to activate your lats.
7. Lower the bar to below your sports bra. This is a very important position you have to nail.
8. Bar is BELOW your sports bra, and your elbows are tightly screwed in at a 45 degree angle.
9. With the bar touching your chest, drive up to finish the rep. Pause is optional.
10. Drive straight up or slightly back towards the rack, whichever feels stronger and more natural. 
11. Finish the rep with straight arms, with shoulder blades still retracted.

Barbell Bench Press

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

Burner

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

GOAL
Quad burner 

DETAILS 
1. Place feet directly under hips. 
2. Begin by bending the knees and pushing the hips back. 
3. Lower slowly while trying to keep your chest as high as you can. 
4. Stand by squeezing your quads. 
5. Don’t rest at the top and return back to the bottom position. 

CUES
- Squeeze the Quads
- Chest Up
- Knees Forward

Narrow Stance Squats

Load the triceps and work shoulder blade protraction with minimal equipment 

1. With a bench or couch behind you, have hands at shoulder width, with finger tips away from your body.
2. The legs will be extended forward on top of the other bench. 
3. Slowly lower your body into the right triangle with shoulder blades retracted. 
4. Using your triceps to bring your torso up again. 
5. Create space between your shoulders and ears at the top of the movement. 
6. Repeat. 

CUES
- Right Triangle 
- Squeeze Triceps
- Proud Chest

Bench Dips

Deplete

GOAL
This move will elevate every shirt you own. Making those arms irresistible to every human with eyes.

DETAILS
1. Grab a dumbbell in one hand. 
2. Stand tall, ribs tucked. Pretend your elbow is glued just outside your ribcage
3. Actively curl the weight across the chest, keeping the Right Triangle in your elbow. 
4. Think to push the weight back down with your tricep.
5. Repeat. Each rep squeeze that bicep like you're making lemonade. 

CUES
- Elbow Pinned to Rib
- Squeeze That Lemon
- Control Descent
- Wrist Neutral

Across the Chest Curls

GOAL
Michelin man maker. Use this as mainly a drop set 

DETAILS 
1. Grab a dumbbell. 
2. Palms facing up. 
3. Squeeze your biceps to lift up 
4. Elbows go out. 
5. Try not to shrug too much. 
6. Lower slowly. 

CUES
- Proud Chest
- Externally Rotate 
- Elbows Out 
- Squeeze from Bicep

Waiter Curl

GOAL
Extreme resistance to build those triceps 

DETAILS
1. Stagger your legs in lunge stance. 
2. Grab a rope overhead. 
3. Keep elbows close to head. 
4. Extend up by squeezing your triceps. 
5. Flex wrists out. 
6. Exhale and keep a proud chest. 

Pro tip: go light until you feel slow and controlled reps. 

If you experience pain, do regular rope push downs. 

CUES
- Proud Chest
- Elbows Close

Overhead rope extension

Vascularity

Non-stop. Ultimate blood flow to abs for that 6-pack abs.

GOAL
6-pack body weight edition, just make sure to crunch your abs and not sit up with your neck #ProTips

DETAILS
1. Lay on your back with your knees bent.
2. Begin my crunching your abs into your spine with your wrists dragging up your quads.
3. Crunch up to raise your wrists up to the knees.
4. Move slow and work from the abs not momentum.

Wrist to Knees

GOAL
Lower ab shredder - lift with the abs, not the hips 

DETAILS
1. Lay with your legs straight up, point your toes like a ballerina and glue your lower back to the floor.
2. Keeping your arms straight by your sides, or under your hips, slowly lower your legs to the floor until your lower back begins to arch. 
3. Mind muscle connect to your abs and crunch your abs to return to the starting position.

CUES
- Hollow Rock 
- Crunch Abs into Spine

Lying Leg Lifts

GOAL
Get those V-line obliques by looking like a weirdo #WorthIt

DETAILS
1. Lay on your back. 
2. Bend your knees and place heels far enough where you have a good range of motion on the movement.
3. Crunch your abs into your spine and slightly elevate the shoulders off the ground.
4. Straighten out your arms and begin by touching your ankle with one arm. 
5. Move slow and intentionally aim to contract the obliques. 
6. Repeat on the other side.

Ankle Biters

GOAL
V-lines baby 
 DETAILS
1. On your butt, bend your legs at the knees.
2. Get a proud upright chest. 
3. Twist your torso and punch through with the fist.
4. Hold the contraction for a second and move back to the starting position while breathing out. Repeat on the other sides.

CUES - Proud Chest
- Squeeze Abs
- Exhale on the Punch

Torso Twist

MoMo[Muscle] Ab Burner

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

Treadmill incline walk

W5/D2 Full Body 🔥

Doing this challenge again!✌🏻💪🏻

Katherine

Thank youuuuuu soooo much for this next challenge Coach! 
Needed this!💪🏻💪🏻💪🏻💪🏻😁😁😁

Tina McCoy

Diesel Season!! CHALLENGE starts July 11th!

Delimar

Jonatan

Emily

W1/D1 Diesel Legs 🎊

Chauncia Anderson

claudia

Nice arm pump, abs on fire 🔥 if you use max weight during crunches. Reverse crunches challenge yourself do do more than or the same amount of reps, you'll be surprise what you can accomplish with a end goal in mind 🥵😆👍

Brandon

W1/D2 Chest and Shoulders 🤌🏼

Walking tall in the gym with pumped arms & lats

Elmaz

That was good!🔥 I love back day!☺️💪🏻

W1/D3 V-taper Back Day

Lol just being the biggest drama noodle with this one omg just let me rest, mo. ☠️

Deb Livingston

Arms and abs on 🔥🔥🔥 late night pump with it

Chloe

W1/D4 Diesel Arm Situation 💥

Everything about this workout is 🔥🔥🔥💪🏻

April

W1/D5 Diesel Mode

Quinn

Forgot how it felt to be nauseated during leg day 😵‍💫

W2/D1 Sweaty Leg Day

This was awesome!! I realized all this time ive been doing cable crunches wrong so it was more challenging

MARIANA

W2/D2 Chiseled Chest 🔨

Not quite sure if o got the rowing stuff right. Feels kinda wonky. Advice?

Yolanda S

These workouts balance well with the HIW challenge!

Jessica

W2/D3 Sick Back Pump

Melody

W2/D4 Swole Arms

Did a full body workout from the fighter feed instead! 🔥

Today I hiked for HOURS for the first time in a while. I enjoyed it so much!!!

Hike = perfect way to end wk 2‼️‼️‼️‼️‼️😤💪🏾✅💰

Kysha

W2/D5 Fat Burning Hike 🔥🥾

Damn bitch you tryna kill us? 🤣 that got my legs SWOLLEN

Taylor

Was dead by the end of the first two supersets 😅

W3/D1 Legs of Steel

Loved it! 
Has to modify some moves due to gym availability, still had a blast!!!

Katie

W3/D2 Push Day

Still going strong! 2 more days left this wk, let’s go! 💪🏾😤💰

W3/D3 Back Workout ❤️‍🔥

Incline starting to feel better on the lower back, finishing with ease now

W3/D4 Vascular Arms + 6-Pack

Shaaliyah

Loved the workout but had  to improvise a lot singe a lot  of the Equipment was‘nt available at my gym

W5/D2 Full Body 🔥

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