Name: Playbook - Morgan Olson - W5/D3 Squats and the City🍸
Uploaded: 2024-01-21T02:10:11.832Z
Duration: 65 min
Description: W5/D3 Squats and the City🍸

Krista

Rachel Flores

Deb Livingston

Krist

Katherine

Christi

Allie

The booty burn is real! I really underestimated this workout, it was so hard

Vanessa

One of the best leg days yet!! Will definitely save and use again. My side butt was so sore!

Love/hate relationship with those curtsy lunges… this one was challenging

Kallie 

Ashton

Aliya

That felt challenging but i feel amazing. Used a seat to do squats so i could get some really good weight on the bar🖤⛓🔥 appreciate you bruh

Steph

That was hard, not gonna lie. New moves, ain’t got the coordination for. But gotta practice to make perfect.

Nicole

This workout didn’t look that hard and now I can’t walk.

By hammys I meant quads. See that's how good it was

Muge

Oh my that was though. My body was not having it, had to rest more (did some mobility/stretching) between sets to let my HR come down so I didn’t pass out. But I got through it!

Kadyn

My dump truck and all its contents are on 🔥!

Kelly Backes

Unfortunately I did look like a drunk cowgirl for the first few kettlebell curtsies. LOL But, then I found my balance and rocked it. Great workout!

Holly Graves

If squats and the city go together … leave me in the country 😅

Daisha

My pants were tight when I left the gym, so the pump was good!

Gbrla Prds

Cat 🤙🏾

Hard on the knees. I’m definitely going to be sore tomorrow!

Aleeya

This has been the most challenging workout for me to complete so far in the program. I got diagnosed with arthritis in two right hip joints 6 months ago from taking accutane. I stopped taking it but it takes 6 months to leave your system. So I’m just now able to start lifting heavy again for legs and I pushed today but my legs are definitely gonna feel it tomorrow 🫠

Dada

Oh I HATED that one. That was definitely a “I just have to get through this.” And I did. And I’m glad it’s done. My quads are DONE.

August

That barbell split squat almost took me out 😵‍💫

Nikki

Definitely broke out a good sweat today and now I’m walking out the gym with jelly legs!

Gabriel

Having shark week + lunges = yuck lol my knees didn’t like this either 😂😂

Annamaria

Marina

No sitting between reps!! Made leg day that much harder 🦵

Mads

Shelley

Chantelle

Shoulder pain - lots of you might have it. Get that lacrosse ball, stand against a wall and use it to find the spots in your shoulders and back. Nothing has ever felt this good.

GOAL
Increase coordination, flush lymph, strengthen your fast twitch muscle fibers, and increase speed #SoAthletic

DETAILS
1. Feet together.
2. Grab rope with wrists slightly in front of hips.
3. Thumbs face away from the body, shoulders are relaxed, and chin is neutral.
4. Hop low and quickly on your toes will whipping the rope with your wrists. 
5. Let the rope rotate around your body and jump as the wrists slap down.

Pro-Tip: The more relaxed you are, the longer you can keep your natural rhythm.
Pro-Tip II: Drop the rope. Jump low and fast and slap your hands on the front of your thighs. Double tap them to practice double unders. This simulates the timing and coronation needed to jump rope. After warming up with this, carry the same rhythm but just add the rope. 

CUES
- Hips In Place
- Posture is Upright AF
-Ribs Tucked

Jump Rope

GOAL
What is this name…luckily the power + coordination you’ll develop will have this tongue twister the least of your worries 

DETAILS
1. Start in a lunge position with a med ball (8-14lbs)
2. With left leg forward, swing the ball up around throwing on the outside of forward leg.
3. Catch ball and alternate legs. 
4. Repeat the throw on other side. 

CUES
- Powerful Throw
- Knee Pushes Out
- Exhale on Throw

Alt Lunge Med Ball Slam

GOAL
Ab ripper X 

DETAILS 
1. Pulley is set to shoulder height. 
2. When arms extended, the handle should be in line with the cable. 
3. Begin by bracing your core. 
4. Squeeze glutes. 
5. Rotate from side to center. 
6. Move from core to initiate movement. 

Reps are per side. 

CUES
- Don’t Shrug
- Proud Chest
- Brace Abs

Cable Torso Rotation

CNS Warm Up 3

GOAL
Compound movement that hits it all

DETAILS
1. Place barbell on your back and create a shelf by squeezing your shoulder blades back and down.
2. Proud chest, with feet shoulder width.
3. Start by reaching the hips back and pushing the knees out.
4. Lower slowly and until the hips break parallel. 
5. Stand by driving the knees into the floor and squeezing your glutes.

CUES
- Proud Chest
- Brace Abs
- Knees Out

Barbell Squat

GOAL
Puts more focus on hamstring and glute, loads your hip joint, and works your shitty coordination and balance #AlsoBooty

DETAILS
1. Place barbell on your back, arching your shoulder blades back and down. 
2. Step in a lunge stance, feet shoulder width and long length is where the back knee is at a 90 degree bend when you descend.
3. Begin by pushing the hips back and down
4. Knee is over ankle. The more forward, the more quad. The more hip back, the more glute. 
5. Knee pushes out. It is not inside your ankle/hip.
6. Ascend up with your chest over the knee and the hip remains back. 
7. Repeat reps each side. 

CUES
- Sit Hip Back for Booty
- Chest Over Knee
- Knee Out
- Step Closer for Quads
- Feet Shoulder Width Apart

Barbell Split Squat

GOAL
Get an apple ass, lunge correctly, strengthen the hips, & correct imbalances #HighKeyBenefits

DETAILS
1. Stand with feet shoulder width apart. Chest up, shoulders back. 
2. Shift your weight to your stationary leg and reach behind with the other leg to take a wide, lateral step.
3. Look like the cute cowgirl you are and keep those hips straight forward as you descend into your lunge. 
3. Front knee pushes out like the squat, pressure is in the heels, stretch is in glute medius, aka side butt.
4. Drive out of the position through your heels. 
5. Repeat until desired reps. Then switch legs.

CUES
- Don't Look Like a Drunk Cowgirl
- Slow and Controlled 
- Drive from Heels
- Knee Pushes Out

Kettlebell Curtsy Lunge

GOAL
Core killer + hip loading for booty 

DETAILS
1. Get in sumo stance with legs, toes straight forward or slightly turned out. 
2. Begin on one side and grab a dumbbell on the other side. 
3. Start the descent by pushing your hips back, knee out. 
4. Chest can come over the knee for balance. 
5. Pause at bottom of squat. 
6. Slide over and drive from the bottom of the other squat position. 
7. Drive from mid-foot to stand. 
8. Repeat on one side, keeping tempo in check and pushing hips back. 
9. Reps are total. 

CUES
- Hips Back
- Core Engaged + Stable
- Pause
- Stay Low

Kettlebell Sliding Lateral Squat

Princess Superset 👑

You want to load your hip, not execute with momentum - maximal control on this one

DETAILS
1. Set a box to the proper height. When you step your foot on the box, your hips are just below your knee. Setting it too high creates hip shifting and pushing off with the back leg. Don't do that. 
2. Place your foot on the box, push knee slightly out, and keep it over ankle. 
3. Begin movement by centering your chest over your knee (balances your center of gravity). 
4. As you drive up through your heel, raise your chest and extend the knee. DO NOT push off with your back leg. 
5. Stand tall and return slow and controlled by leaning the chest forward to counterbalance your weight. Chest over knee = ultimate hip loading = booty gains. 
6. On the return, drag your back foot against the box for stability. 

CUES

- Hip Loading
- Drive Through the Heels
- Knee Over Ankle 
- Knee Pushes Out
- Relax the Back Leg

Step Ups

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

Step Up

W5/D3 Squats and the City🍸

Branching out with your programs. On the recovery from an ACL surgery last May. Was in tip top shape with your Fighter program prior to injury.  Put on 30 pounds while down. I’m an avid cyclist. Never been over 130-135. Sitting at a nice 163 now, trimming inches. Feels good. The number doesn’t matter anymore. Seeing progress. Any tips are appreciated.

Carrington Vercher

I’m so excited to get started! Right program, right time. I need this!

Tobias

PHOTOSHOOT FRESH 2.0 CHALLENGE STARTS 1/9

April

Patricia Sessa

Charlie Oak

Challenge Debrief

Tessa

Switched from the fighter feed to start this today and 🥵🥵🥵 is all I can say. Exactly the switch up I needed. This full body hits DIFFERENT

Charly Barnett

Trap bar deadlift may be my favorite 🥵🙌

Sarah

W1/D1 Full Body Fresh 💪🏼

W1/D2 Back Attack 🧨

McKenzie

W1/D3 Thicc Leg Day 🦵🏼

Those lateral raises get me burning every. damn. time. 🥵

W1/D4 Hulk Push Day 😝

Hoyt

Big oof. This one was killer on the arms💪🏼

W1/D5 Mental Toughness Friday 1

Kate

W2/D1 Funky Fresh😎

MARIANA

W2/D2 Pull Power⛓️

Angela

W2/D3 New Butt Stuff 🍑

One week off from being sick. I missed the burn 🔥

Omg I took a long rest and this was brutal. The upside: now I can do 50 jump ropes without pausing and the downside: I am not going to be able to lift my arms tomorrow 🤭

Sam Figiel

W2/D4 Push it Real Good🎸

W2/D5 Mental Toughness Friday 2

Redoing the photoshoot fresh series- I missed this!

Crystal

I loved it. I'm still lifting the same weight as last week, but upped the reps a little bit, it was challenging! Though in a different way

W3/D1 Full Body Effect 😊

I woke up late and seriously considered not coming to the gym. I made it and I have upped the weight I can lift :D

W3/D2 Superhero Pull Day🐲

Anna

W3/D3 Legs For Days

This one should’ve been called “trembling triceps” 💀 💪

Shawna Black

W3/D4 🌸Pushin' Daisies💀

Added to end of week 3 masc challenge 🥵

W3/D5 Mental Toughness Fridays 3

W4/D1 Mass Effect 👽

Salsa

Luca

W4/D2 Pullin' Tail🦊

Efjan

Loved this one, especially the staggered DL's.

W4/D3 Legendary Derriere

W4/D4 imPRESSive

W4/D5 Mental Toughness Friday 4

The amount of cave person sounds i made was more than appropriate 😜

W5/D1 Full Flex

It was a killer one.
I think that's what I've said about each day for the past two weeks.

Am I enjoying the gym? Am I starting to look forward to gym time?

THANK YOU MOMO

W5/D2 Twitchy Lats 🎮

The push-ups at the end tho…. 🔥🔥💪

W5/D4 Pecs For Life

Love getting the heart rate up from the get-go

Love this programming and the new features on the app 🎊

Aoife

W5/D5 Mental Toughness Friday 5

W6/D1 Final Fresh Full Body

I really never thought I would like back day. I'm so much stronger now than I was 8 weeks ago (because I took breaks😅)

What in the BACK what that 🥵🥵 #swole

Alex

W6/D2 🦕Jurassic Back🦖

W6/D3 Last Leg Day

Well I needed this. 

I really has to modify most of the moves because the gym is packed. Anyway this was amazing!!

Megan Rose

W6/D4 Pushin' Depletes

That was more like an insanity challenge 🤪

I don’t think I would have been able to do the ab wheel out at the start of the challenge. Feel great! Thank you

W5/D3 Squats and the City🍸

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