Name: Playbook - Morgan Olson - W5/D3 Push | Bench
Uploaded: 2024-06-17T22:51:17.165Z
Duration: 85 min
Description: W5/D3 Push | Bench

Mads

Louis

My triceps are burning. This was a good one!

Ashley

Love this workout! Proly one of my favorites!

Ryane

naïka

Stoked by the progress on my bench press - and so glad to have some kettlebell swings to get that heart rate up.

There was some inventive swearing during this one. 😂

Nora

Nicole

Great workout. Truly can’t believe the difference between week one to now.

August

Jess

Christi

Nasha

Sierra

Kysha

Awesome pec pump. Hitting those prs like crazy in the legend.

Kate

Robyn

Good confidence boost in improvement and love the burn of the drop sets

Julia

Quite the little terror on the ol’ triceps, wow! Now I get to do cardio, yay. ☠️

Amber Lawrence

Cat 🤙🏾

Benny

Bench press - Work to 5rm 

Pause bench press  3 x 4 

Close grip DB Press  3 x 10-12
Close grip push-ups   3 x max reps 

Db lateral raise  3 x 10 + 10 
Across the chest single arm cable tricep pushdown  3 x 10 -15

Rope cable crunch  5 x 10 

Battle ropes 4 x 20 sec. 
V-ups 4 x 10

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 (work up to a 5RM)

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 on ground or bench.
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, pause 1 sec & drive up to finish the rep.
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.

Pause Bench Press

GOAL
Tricep incinerator and front delt crusher 

DETAILS
1. Start sitting upright on a bench. Dumbbell on each knee with a 90 degree elbow.
2. Use your knee to hike the weights up to your chest height as you lay back on the bench. 
3. Immediately press out of the first rep, that may be the trickiest part.
4. Elbows are close to yourbody and you got that right triangle in yo elbow. 
5. Control the weight as it descends. Lower elbows to parallel or just below for happy shoulders and strength building.
6. As you're pressing up, squeeze the tricep.  
7. Wrist is directly over elbow. And wrist is neutral. 

CUES
- Heels Grounded
- Elbows Just to Parallel
- Shoulder Blades Back and Down
- Wrists Neutral
- Proud Chest

Close Grip Dumbbell Bench

GOAL 
Get those horse shoe triceps and striated front shoulder 

DETAILS 
1. Place your hands directly below shoulders and squeeze butt.
2. Begin by lowering down and pushing the elbows back towards hips.
3. Retract shoulder blades as you lower.
4. Squeeze triceps to go back to starting position.

CUES - Right Triangle 
- Squeeze from Triceps 
- Strong Plank Position

Close Grip Push Ups  (max reps  each set )

Superset 1

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 (drop sets 10+10)

GOAL
What a beautiful exercise name #minimalism

DETAILS
1. Lock that elbow into place. 
2. Tall chest, stand perpendicular from a cable set at a high height. 
3. Begin with elbow at 90 degrees across the chest. 
4. Squeeze from tricep to extend. 
5. Flex wrist at bottom of rep. 
6. Open your chest through out the movement.
7. Slowly return to right triangle. 

CUES
- Right Triangle 
- Proud Chest
- Flex Wrist
- Squeeze Don’t Swing

Across the Chest Single Arm Tricep Extension

Superset 2

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
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 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

Superset 3

W5/D3 Push | Bench

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

W4/D3 Push Pump

Elmaz

W4/D4 Bulletproof Full Body 🦾

Thrilled with my progress on the sumo lifts!

W5/D1 Leg of Steel

Loved this back day. Really focused on form today!

W5/D2 Bulletproof Back 🔥

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/D3 Push | Bench

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