Name: Playbook - Morgan Olson - W5/D3 Boulder Shoulders 🪨
Uploaded: 2022-10-11T22:07:46.500Z
Duration: 75 min
Description: W5/D3 Boulder Shoulders 🪨

Emerson

Shoulders and arms buuurning man!! Feel so good lets go!!

jahaira

Jill

Kali

In my muthafucking bag! Let’s gooo! 💪🏾💰😤

Kysha

This one I like pacing is good, back for more Mon!🔥💪🏾🔥

Skylar

Kynda

That was a good one. Those battle ropes at the end!

Gabs

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
Dumbbell press with rotation 

1. With back on bench, get a proud chest and lock in the dumbbells with elbows at 45 degrees from your body.
2. With an underhand position, begin to press the dumbbells overhead while rotating your shoulders internally. 
3. After a second pause at the top, begin to lower the dumbbells to the original position by rotating the palms of your hands towards you. 
4. Lower slow, pause and press to repeat. 

CUES
- Proud Chest
- Strong Press 
- Slow Negative

Incline Bench Arnold Press

GOAL
Shoulder stability + builder 

DETAILS 
1. Sit, shoulders back, proud chest. 
2. Elbows slightly in front of body, squeeze shoulder blades.
3. Press up. 
4. SLOW the way down. Control and make a 90 degree angle. 
5. Press again. 

Pro-tip: keep forearms vertical. 

CUES
- Proud Chest
- Look Up
- Slow + Controlled

Dumbbell Shoulder Press

GOAL
Lateral shoulders with better angle 

DETAILS
1. Set up a low cable with handle. 
2. Pick 5-10lbs, lean and grab the pole. 
3. Depress shoulder blades and relax. 
4. Squeeze shoulder to lift handle to shoulder height.
5. Lower slowly. 
6. Repeat. 

CUES
- Proud Chest
- Retract & Depress Shoulder Blades

Leaning Cable Lateral Raise (last set drop set 8+8)

GOAL
Triceps that scream strong

DETAILS
1. Proud chest. 
2. Push hips back slightly and lean torso forward at 30 degrees. 
3. Isolate elbows by pushing them forward and squeeze from you triceps to extend.
4. Keep elbows in place and repeat. 


CUES
- Right Triangle 
- Proud Chest

V-Bars Pushdown (last set drop set 8+8)

Superset

GOAL
We’re thickening the density of your abdominal wall for a proper 6-pack. My favorite exercise for abs, ever. 

DETAILS
1. Use a close grip attachment and pick a challenging weight. 
2. Get on your hands and knees and walk back about 6 feet from the machine. 
3. Squeeze your elbows around your head. 
4. Hover over the space ahead of you. 
5. Begin by crunching the belly button into the spine. 
6. Find your balance and isolate the ab crunch. 
7. Avoid pushing the hips back towards your feet as you crunch. 

CUES 
- Hollow Rock
- Hover

Cable Crunch

GOAL
Burn em brah. This is the optimal exercise for building rounder shoulders to trick people into thinking you have a tinier waist #TrickorTreat

DETAILS
1. Grip can vary. Neutral grip for basic life or internally rotate with the dumbbell slightly in front of your hip to target that rotator cuff (lighter weight).
2. Start at the hip and raise up to the shoulders. The dumbbells should be a few inches in front of your body to move in your scapular plane.
3. Elbows are slightly bent and you're initiating the movement with your shoulders.

Pro-Tip: We're going for blood flow on this. No need to get real heavy, just go lighter and check that ego. 

CUES
- Retract Shoulder Blades
- Elevated Sternum 
- Reach Away 
- Tuck Your Ribs

Dumbbell Lateral Raises (10-12)

Abs and Shoulders

Battle Ropes (max effort)

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

Conditioning

W5/D3 Boulder Shoulders 🪨

Whew. First day of the real fighter! I’m proud of myself for completing it. 😎

Helen

It would be cool to maybe have 2 different workouts for the same muscles just in case a specific machine isn’t available or the particular workout/machine strains a certain part of the body. Other than that amazing 1st day!

Rachel

Harleen

W1/D1 Fighter Legs 😈

Chloe

I love the videos! 
I wish they had more explaining about the positions for each and maybe another option in case I can’t do certain exercises.

But over all I love it so far

Bella

W1/D2 Back and Bi’s 🔥

Cameron

Kate

Amazing!!!!! Love me some good challenging workout

W1/D3 Fighter Push 🦾

That was great until the last set! Oof you have to be in excellent shape to do that 50-40-30-20-10 set! Holy shit! 🥵

I will never like Benchmark 2. Ever. I refuse. Awesome workout.

Not gonna lie…Benchmark II was fuckin humbling 🥴😅

Stephanie

W1/D4 Full Body Burner 🥵

Kelly

JFay

W2/D1 Glute Builder 😏

This one really kicked my ass. I pushed myself with preworkout and this workout still had me struggling.

Erika

Made me love back and bi day so much more!

Sabrina

Franciara

W2/D2 Fighter Flex 💪🏼

Love the workouts! I just feel like I’ve been training the same muscle groups multiple days. I’m usually used to muscle groups once per week: legs/back/chest,abs, biceps/shoulders, triceps

Hannah

W2/D3 Bulletproof Chest 🧱

Sarah

Great! Question.. what would you recommend doing between sets if people are hogging machines? I tend to only run into this on weekends but I don’t wanna weaken my workouts/progress by waiting 5 or so mins when I’m supposed to be only resting a a min.

Abraham 

Zoé

W2/D4 Full Bod 🤬

Rosalba

W3/D1 Shredded Legs 🦵🏼

Adair Dylan

Loved loved loveeeeed this one 🔥🔥🔥

Jess

W3/D2 Fighter Pull 🤘🏼

Holly

Got me a forehead poppin from all that ahaha

Alaina

W3/D3 Chest and Shoulder Pump ⛽️

Logan

My abs are in absolute agony after this week, can’t wait for the next one 🫠

W3/D4 Full Body Burner 🔥

Kallie

W4/D1 Steel Legs 🦿

Chantelle

Nikki

W4/D2 Built Back 🧱

Woo-hoo! Can't lift my arms 🤣 nice one

W4/D3 Chiseled Chest 🔨

Loren

W4/D4 Full Body Demolition 💥

This was killer, doubt I’ll be able to go walk tomorrow 🫠

Can you confirm some of the leg band thinggos? 10 reps - but is is 10 reps of 10 steps? Etc

W5/D1 Leg Day Killer

W5/D2 Upper Body Shreds

W5/D4 Full Body Destroyer 💣

Prs all day. Testament to the programming.

W6/D1 Strong Legs ⛽️

haha coach momo…you forgot to put a rest in between sets there…😅…right?

W6/D2 Fighter Strength 💀

I can't believe it, almost done with Fighter! Well,this round anyway ;)

The app will not let me leave you a 5 star rating, which is very annoying. I give you 5 +⭐️⭐️⭐️⭐️⭐️

Carol-Anne

Great way to almost finish this program! One more to go!

Char

W6/D3 Chest Annihilator 🚀

Holy baby Jesus done and dusted 🥳🥳🥳🥳🙏🏼🙏🏼🙏🏼🙏🏼🎉🎉🎉🎉

W5/D3 Boulder Shoulders 🪨

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