Name: Playbook - Morgan Olson - W5/D4 Full Body Burner
Uploaded: 2024-01-21T02:10:11.870Z
Duration: 60 min
Description: W5/D4 Full Body Burner

The “all out” took everything I had 😩

Hailey

Kysha

Hit 100kg leg press for 6 after the initial sets at 80kg 🥵

Jade

Hot damn, that was tough all around 🔥🔥🔥

Alex

Soph

Bean

Rosalba

Carmeal

Great work out but a bit tricky in a busy gym to do all of the supersets etc in the exact order as uses lots of different machines. Had to do a lot of ‘making it work’

Lauren

Jess

Shawna Black

Honesty time: I smoke way too much 🍃 for all this cardio 💀

Shania

That was sweat-tacular!!! Holy cow. That was an incredible full body and incredibly challenging. I’ve said it many times before, these are great workouts for any level because you can make them as hard or as easy as you need to. I pushed myself with weight today and loved it!

August

I went hard this last round  thanks MoMo great set

Shannon

Lashea Charleville

Holy my goodness that was hard, and wonderful!

Casey Reed

Kali

😮‍💨 if y’all need me my corpse is by the treadmill ☠️ was 🤏🏼 this close to throwing up lmfaooooo

Annamaria

Kallie 

Almost done with the 5 weeks! Congrats all😁

Selma

Christi

Damn… I didn’t think that was gonna be that bad of a workout but that sprint/squat/push-up set got me! Nice last push! 🔥💪🏼

Missy

Rocky

Nikki

Kate

Hella enjoying these full body burns to my great surprise

Talena

Ever Stokes

Payton

Angie

Daisha

Nicole

Lindsay

GOAL
Strengthen your leg drive with minimal spinal fading 

DETAILS
1. Feet position - Put them up high to stretch and work those hamstrings/glutes, or put them lower and closer together to smash those quads. 
2. Begin by pinning your shoulder blades into the pad, getting a proud chest, and setting your feet.
3. Un-rack the weight and lower slowly.
4. Keep the knees driving out slightly. Don't look like Bambi just coming out of the womb.
5. At the bottom, only go low enough where your lower back is still against the back pad.
6. Drive from heels to extend legs and don't lock out the knees fully at the top. We ain't tryna blow a knee.

CUES
- Back Pinned Against the Pad
- Knees Track Out
- Push from Heels

Leg Press

GOAL
Just in case you are hanging from the edge of a cliff and have to heave your cute lil ass up #MissionImpossibleScene1 #Biceps

DETAILS
1. Begin the rep by activating your scapula and raising sternum towards ceiling. That is the start position.
2. Squeeze from biceps to raise.
3. Keep your sternum raised up to the ceiling.
4. Control the negative and repeat.

Pro-Tip: Your lower body can be strict and pointed or you can cross your legs. Play around with it and see what's comfortable. 

CUES
- Squeeze Your Biceps 
- Chest is Pointing Up Towards the Bar

Chin Up

Builder

GOAL
Thicker back and confident posture 

DETAILS 
1. With your feet hip width, knees soft, and back flat, shift your hips back until your chest is facing the floor.
3. Hold one dumbbell in each arm, reaching toward the floor to start, then pull your arms toward the ceiling - bending at the elbows and shoulder until your elbows are bent to 90 degrees and your upper arm is aligned with your ribs.

CUES 
- Right Triangle
- Proud Chest 
- Shoulder Blade Retraction & Depression

Dumbbell Bent Over Row

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

Shred

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 (8 incline, 6-8 speed)

GOAL
A good squat comes from flexible ankles/hips, a strong ass, and a developed core #FoundationalShit

DETAILS

1. Feet under your hips, toes slightly turned out according to your ankle flexibility, and reach your hands forward for balance. 
2. Begin by simultaneously reaching your hips back and bending the knees.
3. As you descend, spread the Earth with your feet aka push those knees out. 
4. When the hips go just below the knees, you can stand up. If you look like a rounded goblin, you gotta stretch mo.
5. Ascend and squeeze that ass at the top of a rep for ultimate booty building.
6. Exhale on the way up

CUES

-Chest up
- Shoulder Blades Pinned
-Knees Push Out
-Weight in Heels

Air Squat

GOAL
Develop that pressing strength aka chest, shoulders, triceps, and abs. Wow yep, abs #AbsinEverything

DETAILS
1. Keep a straight line from head to toe, abs tight and knees straight.
2. Gradually bring your chest to the floor, then press the floor away to return to your starting position.
3. Don't drop your neck, you aren't bobbing for apples. You are dominating some good shit. 

Pro-Tip: Elbow mechanics is key, keep them either close to the ribs or a few inches away from your ribs. 

CUES
- Plank Position
- Elbows Go Back
- Feet Together
- Elbow 45 degrees Away from Body

Push Up

All Out

GOAL
Anti-cankle life - I got thick ankles so I need to do extra. 

DETAILS
1. Sit tall with appropriate weight.
2. Hang heels on edge of platform. 
3. Begin by fully stretching the heel down.
4. Pause. Squeeze calves up to raise on tippy toes. 
5. Slowly lower to full stretch. Repeat. 
6. Do pulse reps to hit failure. 

CUES
- Full Stretch
- Exhale on Up

Seated Calf Raise

GOAL
Isolate that elbow for bicep life 

DETAILS
1. Begin the rep with a supine and fully stretched arm. 
2. Elbow should be slightly in front of your hip, putting more stress on the bicep. 
3. Contract your bicep to raise the weight to your elbow. Curl slowly and focus on the squeeze. Relax the shoulder and just squeeze blood into your bicep.
4. Keep your chest proud. 

CUES
- Elbows Push Forward
- Relax the Chest
- Shoulder Blades Pinned Back and Done 
- Squeeze at the Top

EZ Bar Cable Curl

GOAL
Tricep crusher 

DETAILS
1. Sitting on an upright bench or slightly upright, grab a dumbbell. 
2. Lower behind with elbows tucked. 
3. Squeeze triceps to raise. 
4. Slow negative, strong squeeze. 

CUES
- Elbows Close
- Stretch

Overhead Dumbbell Tricep Extension

Accessory

W5/D4 Full Body Burner

Doing this challenge again!✌🏻💪🏻

Louis

Katherine

Thank youuuuuu soooo much for this next challenge Coach! 
Needed this!💪🏻💪🏻💪🏻💪🏻😁😁😁

Tina McCoy

Diesel Season!! CHALLENGE starts July 11th!

Delimar

Jonatan

Emily

W1/D1 Diesel Legs 🎊

Chauncia Anderson

claudia

Nice arm pump, abs on fire 🔥 if you use max weight during crunches. Reverse crunches challenge yourself do do more than or the same amount of reps, you'll be surprise what you can accomplish with a end goal in mind 🥵😆👍

Brandon

W1/D2 Chest and Shoulders 🤌🏼

Walking tall in the gym with pumped arms & lats

Elmaz

That was good!🔥 I love back day!☺️💪🏻

W1/D3 V-taper Back Day

Lol just being the biggest drama noodle with this one omg just let me rest, mo. ☠️

Deb Livingston

Arms and abs on 🔥🔥🔥 late night pump with it

Chloe

W1/D4 Diesel Arm Situation 💥

Everything about this workout is 🔥🔥🔥💪🏻

April

W1/D5 Diesel Mode

Quinn

Forgot how it felt to be nauseated during leg day 😵‍💫

W2/D1 Sweaty Leg Day

This was awesome!! I realized all this time ive been doing cable crunches wrong so it was more challenging

MARIANA

W2/D2 Chiseled Chest 🔨

Not quite sure if o got the rowing stuff right. Feels kinda wonky. Advice?

Yolanda S

These workouts balance well with the HIW challenge!

Jessica

W2/D3 Sick Back Pump

Melody

W2/D4 Swole Arms

Did a full body workout from the fighter feed instead! 🔥

Today I hiked for HOURS for the first time in a while. I enjoyed it so much!!!

Hike = perfect way to end wk 2‼️‼️‼️‼️‼️😤💪🏾✅💰

W2/D5 Fat Burning Hike 🔥🥾

Damn bitch you tryna kill us? 🤣 that got my legs SWOLLEN

Taylor

Was dead by the end of the first two supersets 😅

W3/D1 Legs of Steel

Loved it! 
Has to modify some moves due to gym availability, still had a blast!!!

Katie

W3/D2 Push Day

Still going strong! 2 more days left this wk, let’s go! 💪🏾😤💰

W3/D3 Back Workout ❤️‍🔥

Incline starting to feel better on the lower back, finishing with ease now

W3/D4 Vascular Arms + 6-Pack

Shaaliyah

Loved the workout but had  to improvise a lot singe a lot  of the Equipment was‘nt available at my gym

W5/D4 Full Body Burner

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