Name: Playbook - Morgan Olson - W5/D4 Arms + Shred 🦾
Uploaded: 2024-01-21T02:10:11.865Z
Duration: 45 min
Description: W5/D4 Arms + Shred 🦾

Rosalba

I have done this exercise twice now and I think it’s my fave!!!

Kareen

Loved this whole challenge so much! Thank you!!

Can’t believe the challenge is almost over! This was a great last army day on it.

Talena

Casey Reed

Ilona

In love with these veins popping out 🥰

Jade

Jess

Celia

Arms are jello. So excited to do another program with you!

Michelle

Loved this workout! Can't believe it's the last one of this series

Shannon

Had to finish after the 3rd round bc of my rotator cuff but I still got a great pump 💪🏽💪🏽

Annamaria

Kellie Webb

This final arm (and abs) pump felt so good. Love focusing on the slow curl and squeeze. Thanks!

I love working out the arms. I also liked the ending sprints. It was something different and I had fun trying to go further and faster each time!🏃‍♀️🏃‍♀️🏃‍♀️

Rebekah

I don’t see my veins poppin yet but definitely see definition in my arms! The wood chop was new and I liked it!

Addison

Loved the wood chop 🪓⚡. Thanks for these amazing first 5 weeks of the year 🏅🏆

Efjan

So Awesome, stoked you ran this challenge thank you so much 🙏

Mercedes

Rachel

Saw a new vein popping out for the first time today! 👀

What a great workout!!!! I can’t believe the challenge is almost over already!

Maia

Another great workout! Can’t believe we are one day from being done with this challenge! It has been awesome! Loved the sprints at the end and of course, my arms feel great after that pump! Thank you!!

Nicole Lee

These arm workouts are the real deal! My skin feels super tight in my bicep/tricep area.

Mads

marybeth

Mandy

GOAL
Half the burpee, half the suck #cardiofatburner 

DETAILS GOAL
1. Bend over and reach the hands to the ground.
2. Jump the feet back into a plank position.
3. Return to a standing position with feet under your hips.
4. Jump up and clap overhead. Step in, if jumping is too challenging. 
5. Repeat until sweat turns into blood

Pro-tip: Burpees are extremely mentally challenging. You will hit mind failure before you hit muscle failure, so zone in and kill this shit. 

CUES
- Feet Replace Hands
- Quick Jumpe in
- Breathe with a Rhythm

Half Burpee

GOAL
Move from the abs, not the lower back

DETAILS
1. Sit on the butt with the knees bent and heels on the ground. 
2. With a kettlebell, grab the horns. 
3. Begin by crunching the abs and beginning the rep by crunching & rotating.
4. Maintain a proud belly button & chest. 
5. Do not round the lower back too much or relax the abs. 
6. Tap the kb on each side of your hip. 

CUES 
- Crunch Abs
- Proud Chest
- Twist from Abs

Russian Twists

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

Warm Up

GOAL
There are more modifications to this than there are girls on your phone. There's no "one way" to curl, just some key principles. Get some blood flow to your biceps #CurlsForTheGirls

DETAILS
1. Begin the rep with your dumbbell supine aka palm is facing up towards the ceiling. 
2. Fully stretched out like a kitten in the sun, begin curling one arm by contracting the bicep. 
3. Bring the dumbbell just above elbow height and return to a fully stretched position. Hand can turn in at the bottom if pressure on the elbow is uncomfortable.  

Pro-Tip: Watch that your shoulder doesn't lift the weight. If you start raising your elbows forward and away from your rib cage, that is a sign your shoulder is being a controlling bitch. Instead, isolate that bicep. 

CUES
- Elbows Close to Body
- Don't Front Raise the Weights
- Initiate from Bicep not Shoulder
- Squeeze
- Full Stretch

Dumbbell Supine Curls

GOAL
Load your elbow and triceps to increase your lockout strength #ElbowStrength

DETAILS

1. Lay flat on a bench, with a dumbbell in each hand.
2. Keep your palms facing each other and bend at the elbows so the dumbbells go toward your head, keeping your hands far enough apart that the dumbbells go to your ears.
3. Wrists are neutral and not getting broken by the weight.
4. You can either finish the rep fully or keep the elbow slightly bent and cycle back into the next rep. They both have their benefit. 

Note: you can do this on the floor if you don’t have a bench. 

CUES
- Elbows by Chin
- DB Comes to Forehead
- Wrists Neutral
- Be a Badass Cuz Most Guys Don't Even Do These

Dumbbell Skull Crushers

Circuit A

GOAL
Poppin biceps and forearms 

DETAILS
1. Proud chest, stand tall and squeeze your butt.
2. With a dumbbell in each hand, have a pronated grip aka overhand.
3. Squeeze from the forearms to curl the weight. 
4. Arc away from your body, not just up. 
5. Lower slowly and repeat.

CUES
- Squeeze Forearms
- Proud Chest 
- Don’t Shrug

Dumbbell Reverse Curl

GOAL
This move will elevate every shirt you own. Making those arms irresistible to every human with eyes.

DETAILS
1. Grab a dumbbell in one hand. 
2. Stand tall, ribs tucked. Pretend your elbow is glued just outside your ribcage
3. Actively curl the weight across the chest, keeping the Right Triangle in your elbow. 
4. Think to push the weight back down with your tricep.
5. Repeat. Each rep squeeze that bicep like you're making lemonade. 

CUES
- Elbow Pinned to Rib
- Squeeze That Lemon
- Control Descent
- Wrist Neutral

Across the Chest Curls

GOAL
Squeeze those triceps until they look like horseshoes 

DETAILS
1. Lean over your knees.
2. Retract and depress your shoulder blades. 
3. Squeeze from your triceps to extend. 
4. Get an extra squeeze by thinking of extending the pinky towards the wrist. 
5. Come back to a right Triangle aka 90 degree bend. 

CUES
- Right Triangle 
- Proud Chest

Dumbbell Tricep Kickback

Circuit B

GOAL
Tighten that waist while working that full body for fat burning #Obliques #Cardio

DETAILS
1. Stand tall with a kettlebell, dumbbells, plate, or bag of rice.
2. Chest is proud, have object to the side of your body.
3. With feet underneath hips, begin to squat by keeping the chest up and hips back.
4. Stand by extending the legs and crunching the abs to rotate the object. 
5. Keep arms slightly bent throughout full movement.

Pro-Tips: Ribs are tucked and you compress/crunch your abs a little.

CUES
- Squeeze Butt
- Rotate Torso
- Tuck Ribs

Dumbbell Wood Chop

GOAL
Power, cardio and technique. It’s like a deadlift with a hip extension and curl #efficient

DETAILS
1. Stand tall with dbs in hand. 
2. Lower in a perfect deadlift by pushing hips back, flat back and lower weights below knees. 
3. Begin by squeezing your butt up, keeping the chest about hips. 
4. Stand tall and extend hips open. 
5. Keep weights close to body and pull up to shoulders. 
6. Release front rack and return to starting position slowly.

CUES
- Flat Back
- Proud Chest
- Quick Turnover

Dumbbell Clean

Circuit C

GOAL
Calorie burner 

DETAILS
1. Either run on a hill, outside or on the treadmill.
2. Work on figure 4 form.
3. 90-degree bend in elbows.
4. Land on the balls of your feet. 
5. Avoid heel striking.

CUES
- Hand Goes from Face Cheek to Butt Cheek
- Pull the Heel to Butt
- Hamstring Curl Not Quad Extension

Sprints

W5/D4 Arms + Shred 🦾

It's informative, providing an overall view of the programme

I know it is not Jan. 3rd, but today, Aug. 1st is mine & I am so excited to start this program.  It has literally been 1yr since my breast cancer diagnosis and I fought that battle & won...THANK GOD! Now it is time to train & get back in shape! I believe MoMo's program is the best for me!

Shon

I am ready to make a change in my life.. I am late to this challenge but I’ll make the best effort

Claudia

Photoshoot Fresh Challenge Intro

My god this was a tough workout, but good!

Katie

Angelana

W1/D1 New Years Legs 🎉

This one was really fun and the sprints at the end were 👌🏻🥵🥵🥵

Swan

Erika

W1/D2 Chest + Shoulders 💪🏼

I don't remember the last time I sweated this much...🥵

Jensen

Haeley

W1/D3 Arm Shred 🔥

Jessica

Betina

W1/D4 Back Day Baby 💪🏼

I had to carry my dog for the last few mins of the hike hahaha

45 minutes on the Row surprisingly felt so good !!

W1/D5 Hike day baby 💪🏼

Alex

W2/D1 Leg Day Baby 🔥

Definitely going to feel this in the morning!

W2/D2 Chest + Shoulder Destroyer 😈

last supine db curls had me praying for my life

W2/D3 Arms + Shred 🦾

Faith

W2/D4 Back Builder 💥

Solid spin session today followed by an ocean swim. Loving Saturdays! 🌊🌊👊🏻👊🏻

Kylie

Love these hike days. Took a walk with my dog in a snowstorm and followed it up with 50 minutes cycling indoors.

W2/D5 Hike Day🔥

I think my legs are getting stronger! Exciting! 🥰 They are shaking though haha

Literally the best trainer or app i ever had

Kelly

W3/D1 Legs 😈

4x30 bench dips at the end? bye im a goner

No words. Just busy breathing and sweating ✌🏼🥵

W3/D2 Chest and Shoulder Pump 🦾

Had to do the half burpees in 3 sets, but a great way to end the workout with your heart pumping!

W3/D3 Back Burner 🥵

W3/D4 Arms + Shred 🔥

90 minutes in Santa Paula 
7 pools
Some rock climbing 
Realized that doing ab exercises on my tailgate of truck hurts back vertibrae
Not gonna do that again 😊🤣💪🏻🤙

Tina McCoy

Sneaky little ab workout out. Well played bro. Well played!🔥👊🏻🤙🏻

i know I'll thank u later but right now.... for gods sake

W3/D5 Fat Burning Hike Day 🔥🥾

W4/D1 Leg Shredder with Deplete🔪

My shoulders were toast after circuit B hahaha

Dani

W4/D2 Chest and Shoulder Destroyer 😈

W4/D3 Back Burner 🔥

The shaking in the last set of skull crushers though 💀

Nup. Had to bail out of that. Shoulder still fucked. Off to do some leg work instead. Pivot!

Amy Yeary

W4/D4 Arms + Shred 🦾

Finally got out for a 3 mile walk after being snowed in for 4 days! It felt sooooo good to get the heart pumping and legs moving. I don't like being cooped up at all!

Did a hike with my doggo at Wildcat Canyon

W4/D5 Full Body 😈

Whew wee! Finishing with the jump ropes…had to find my second wind. 🙌🏾🙌🏾

Good, although I can tell the insides of my thighs are going to cramp up at some point later tonight 😅

MsMary

W5/D1 Legs with Deplete 💪🏼

I fell on my face at the end...well...almost 😂🥵

Those failure sets at the end though 🥵

Doubling up to keep up with the challenge and feeling it!

W5/D2 Chest and Shoulders 🔪

Holy 🔥🔥 18s rest... Was not prepared for that 😅💪

Susanna

I don’t have a bag for punching so I had to modify, otherwise a good workout!

W5/D3 Back Builder 😈

Going through something that is so stressful it puts a dark cloud over everything. have the energy to look after my wife, work & that’s it.Hopefully next week will bring good news but right now 1 hour on the spin bike with some heavy tunes helped. Thanks bro 👊🏻🙏🏻

Been struggling with injuries for the last week so been doing walks and ocean swimming. Jumped to a hike day for a solid spin sesh to test out the bod. All going well I’ll be back into the weights tomorrow.

W5/D4 Arms + Shred 🦾

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