Name: Playbook - Morgan Olson - W5/D2 Surfer Energy ⚡️
Uploaded: 2024-01-21T02:10:11.737Z
Duration: 45 min
Description: W5/D2 Surfer Energy ⚡️

High energy here 🔥 that last circuit is a killer

Alex

Finn

Madeline

Ellie

It took me longer than I expected but i FINALLY got the ammount of resistance necessary from resistance bands to do assisted pull-ups. I've never accomplished so much on a workout.

BTW, the last 5 exercises killed my abs so much I loved this!!

MARIANA

GOAL
Wider back for smaller hips and waist

DETAILS
1. Set resistance. The heavier = the easier. 
2. Arms straight and wide grip. 
3. Externally rotate your shoulder. Think of showing your arm pits.
4. Begin by retracting your shoulder blades back and down.
5. Squeeze the elbows out and think of tucking them into your pockets. 
6. With a proud chest reach the top, lower slow. 
7. Repeat. 

CUES
- Show the Armpits
- Shoulder Blade Retraction & Depression
- Proud Chest

Assisted Pull Ups

GOAL
Strong like bull [not recommended if you have neck issues/over dominant traps or bad posture. Swap for incline dumbbell press]

DETAILS
1. Proud chest, hands placed outside shoulder width. 
2. Get the forearm vertical by tucking your elbows and depressing your shoulder blades.  
3. Stiffen upper body. 
4. Drive with elbows up. 
5. As you press up, drive your head through the bar when it passes your forehead. 
6. Externally rotate aka show the armpits at the top. 
7. Exhale and lower slowly back to your chest. 

CUES
- Proud Chest
- Tuck Elbows
- Externally Rotate

Military Press (last set drop set 8+8)

Superset I

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 (last set drop set 8+8)

GOAL
Thicker back for better posture and confidence 

DETAILS 
1. Find this machine. If you don’t have it, do seal rows. 
2. Squeeze back with your shoulder blades.
3. Get your chest proud and depress shoulder blades. 
4. Exhale on the pull. 
5. Release slowly on negative. 
6. Add pauses and pulse reps until failure. 

CUES
- Proud Chest
- Depress & Retract Shoulder Blades

Chest Supported Machine Row (last set drop set 8+8)

Superset II

GOAL
Athletic advantage, injury prevention and oblique shredder

DETAILS
1. Set up a cable above shoulder height. 
2. Grab the end with both arms extended. 
3. Start with shoulders, hips, and feet square/straight forward. 
4. Rotate the torso away from the anchor point, keeping the hips square. 
5. Then, chop that wood by rotating torso towards your hip and slightly towards the ground.
6. Squeeze abs & exhale. Return slowly to start position. Repeat. 

Pro-Tips: Ribs are tucked and you compress/crunch your abs a little. Back foot pivots as you chop. Hips can rotate or stay stationary, whichever gives you a better ab squeeze. 

CUES
- Squeeze Butt
- Rotate Torso
- Tuck Ribs
- Crunch Ribs to Hip Slightly
- Straight Arms Whole Time

Wood Chop (15 each side)

GOAL
Ab coordination + control #MermaidThings

DETAILS 
1. Lay on back. 
2. Opposite arm and leg come together. 
3. Begin by crunching ribs to hips. 
4. Round lower back. 
5. Reach up and together. 
6. Don’t strain from neck. 
7. Touch shin and lower slowly. 
8. Repeat other side. 
9. Reps are total. 

CUES
- Hollow Rock 
- Crunch Belly Button into Spine
- Slow + Controlled

Starfish Crunch

Superset III

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
Lower ab and 6-pack developer.

DETAILS
1. Lay with your legs straight out in front of you.
2. As you raise your legs, reach your fingers toward the ceiling to pull your upper body off the floor.
3. Slowly lower yourself back and try not to use momentum.

CUES
- Crunch Belly Button into Spine
- Point Toes 
- Exhale on the Up

V-Ups

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
Refining your ab and shoulder stability

DETAILS
1. Starting in a perfect plank position on your elbows, press up to your hands by starting with one arm. 
2. Aim to minimize rocking of the spine and lower back.
3. Squeeze your butt and crunch your abs into your spine.
4. Lower back down gradually to elbows.
 CUES
- Squeeze Butt
- Crunch Abs
- Protract Shoulder Blades

Plank Ups

GOAL
Build ab strength relative to your body weight 

1. Start in supine position.
2. Arms extend overhead.
3. Legs extend and press together.
4. Eliminate space below lumbar spine by contracting the abdominals. 
5. Rock in this position minimizing movement at the hip and shoulder.

CUES
- Point Toes
- Hollow Rock 
- Crunch Belly Button into Spine

Hollow Rock

Circuit 😈

W5/D2 Surfer Energy ⚡️

Slow tempo is the real thing 🤤🥲🥵

Just getting back into the gym...feeling good!

W1/D1 Surfer Legs 🌊

Devon

Kristin

W1/D2 Upper Body ❤️‍🔥

That ending killed me🫱🏼‍🫲🏾😭

Kiersten Dupree

KILLER ❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥

Kate

I personally couldn't do the burpees with my bad knee but that's a me thing... other than that great

W1/D3 Full Body Gains 🏄🏼‍♀️

I wish there were alternate exercise suggestions for at home workouts so I don’t have all of the equipment

Zephira

W1/D4 Butt Stuff 🍑

This program is great. Makes me look forward to working out every day.

Kaitlin

Holy sh*t my lower body is on fire 🔥🔥🔥

W2/D1 Leg Day 😈

Vanessa

W2/D2 Upper Body 🖤

Love this! Is there a good alternative to battle ropes?

Good workout, just felt more upper body than full body. Wished there was more core/lower body

Safy

W2/D3 Full Bod Surfer 👙

I've never been someone who liked exercising. I recently gained a bunch of weight due to medical issues and it was making my health worse. I decided to try Momo's Surfer Program to get back into shape, and while.its definitely hard I actually am enjoying myself. I kinda look forward to working out now?! Crazy. I'm on week 2 and already feeling so much stronger.

Jess

Emma

W2/D4 Bootylicious

Great lower body day! Legs and abs are feeling it already

I died. Had to take a break last week and it feels like I didn't workout for a year 🫠

W3/D1 Legendary Legs 🦿

Almost 1 year later im back to this workout. I didn't really track how much I used to lift, but I am sure im stronger now!!

Rachel Flores

W3/D2 Upper Body Gains 💪🏼

Today began as a great day after yesterday was such a shitshow. Thanks MoMo for helping me find balance

W3/D3 Full Bodyodyodyody ❤️‍🔥

It was a great way back into the gym. These weeks are hectic, taking it one day at a time

Jennifer

W3/D4 Booty Day Babes

I skipped cardio because im running late, but I know my legs will be DEAD by tomorrow

W4/D1 Leg Day 🍗

Love. Simple (not easy) and great to put some weight on!

My core feels SOLID after thus sweaty session 😌

Kysha

W4/D2 Surfer Gains 🖤

One of my favorites so far 🔥 biceps about to explode!

W4/D3 We’re Hittin Everything Today 💪🏼

Great! Didn’t have time to do the last two but I’m feeling like jello already !

Holy sh** favorite so far. It hurts so much yet it feels so good!

W4/D4 More Booty 🍑

Awkward but good hahaha got me out of my comfort zone 🔥

this was a killer… don’t mistake the kettlebells for being less work 😭😭😭

Love the kettlebell work and this was my first time doing weighted planks! Thank you for the encouragement!! 🖤

W5/D2 Surfer Energy ⚡️

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