Name: Playbook - Morgan Olson - W5/D3 Boulder Shoulders 🪨
Uploaded: 2024-01-21T02:10:11.736Z
Duration: 75 min
Description: W5/D3 Boulder Shoulders 🪨

That conditioning at the end was killer!!

Jessica

Tank

Emily

First time doing battle ropes ❤️‍🔥🔥S¥!T😅

Ayla

Good all around workout forearms burning from battle ropes. My first time doing it 😁

Brandon

Sarah

First time playing with battle ropes! And those cable raises are always damn humbling.

Nora

i had to tweak it a little for comfortability on my period but i still feel like i got a good workout in 🔥

Ashley

Elmaz

I think that being able to save the actual weight that we entered would be extremely helpful.

Colleen

That one was good. I added cardio instead of battle ropes.

Reece

Julia

Anto

Alex Miller

Erika

Emerson

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

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!

Gbrla Prds

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 🪨

A RUDE awakening but SO fun to push my body to failure.

Just started this all over again and dead again! 🔥🔥

Andrea

Kate

W1/D1 Fighter Legs 😈

Katie

Carmen

Jessie Wang

W1/D2 Back and Bi’s 🔥

W1/D3 Fighter Push 🦾

I am very humbled by this routine. 🥵🔥

Those cleans can be rough for us big yiddie peeps, but such a good work out. Might be crawling out after those burpees not gonna lie 🤣

Hannah

W1/D4 Full Body Burner 🥵

Great workout, I am using a home gym so I do look up a lot of alternatives for resistance bands and depending on how I feel it is compared to the actual machine needed I add reps or sets as needed.

Arden

Boyyyyyy I bout damn near died at those sissy squats. You did your big one with this Morgan 😘🤌🏾

Tori

Workouts are great but depend on the gym you attend having a huge amount of kit and equipment. I couldn’t do half of this session unfortunately due to lack of equipment, and the gym I go to is pretty decent. Would be great to have alternative options for each exercise using different equipment. Thanks

Kate Bouchier-Hayes

W2/D1 Glute Builder 😏

Great workout as always. I've been lifting for more than 10 years and Morgan's workouts are always challenging!

Miel

W2/D2 Fighter Flex 💪🏼

My arms are wrecked 🥵 shaking as I leave the gym hahah

Alexis

first day back from being sick for a week . time to build my strength back up!

chenise

W2/D3 Bulletproof Chest 🧱

Mads

W2/D4 Full Bod 🤬

How do I walk out of the gym with my legs wrecked like this? 🥵😂

W3/D1 Shredded Legs 🦵🏼

Have to modify everything due to an injury so just doing as much as I can right now.

Tommy

W3/D2 Fighter Pull 🤘🏼

Had to go lighter today due to a sore shoulder but this was hella nice. 💪

great pump! that row machine tho took me out 🥴💪🏾

W3/D3 Chest and Shoulder Pump ⛽️

the sweat was pouring on those leg presses

Rachel Flores

W3/D4 Full Body Burner 🔥

Legs are dead!!  Plus side, finally felt confident enough to wear shorts to the gym!!

Lucy

W4/D1 Steel Legs 🦿

Alex

Debbie

W4/D2 Built Back 🧱

I’ve paid for a LOT of workout programs and coaching but this is, by far, the best one I’ve committed to.

Every workout is supplemented with a quick looping video and (funny) technique description. Im still downloading my dream bod, but I can feel it coming faster rather than later as opposed to other programs thanks to having Momo tailor these exercises to what we want

W4/D3 Chiseled Chest 🔨

I can barely lift my arms to type the review! 💪🏽

Ryane

W4/D4 Full Body Demolition 💥

Girl…I’ve been after a leg pump like this my whole life.

W5/D1 Leg Day Killer

Aneesa

Just not a punching bag, did shadow boxing and treadmill

W5/D2 Upper Body Shreds

Felt more like a bi’s and tri’s day than a full body day. I added some deadlifts and jump rope to round things out a bit.

Rach Mast

W5/D4 Full Body Destroyer 💣

Deb Livingston

Candace

W6/D1 Strong Legs ⛽️

I was ready to tap after the plate shrugs..but I ain't no b*@%& 💪🏽🤣. Great one!

W5/D3 Boulder Shoulders 🪨

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