Name: Playbook - Morgan Olson - W5/D4 Full Body Pump
Uploaded: 2025-01-30T02:15:56.950Z
Duration: 75 min
Description: W5/D4 Full Body Pump

Those sprints at the start caught me way off guard! I have not been running 😰

Rach Mast

Mads

Great way to finish The legend!🔥💪🏻

Louis

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!

Ashley

Done the whole program and feeling goooood

naïka Champaïgne

So amazed by the lift gains, especially with the bench presses. I’m constantly surprising myself and can’t wait to start the next program.

Nora

Nicole

Great way end this!!! I loved every single workout! 🔥💪🏻

Loooove the Legend! I achieved something higher than a regular pump today, my arms literally felt like they exploded 🥰

Nothing feels better than finishing a Momo program. GREAT pump! Absolutely over the moon to have finished The Legend. Feeling incredible and huge. 🔥💪🏻

August

Holy shoot this was the most challenging program yet

Deb Livingston

Ayla

Kallie

Got a “you’re strong as f**k” from a gym bro today. Could say I’m feeling quite accomplished 💪 😝

We did it! What an amazing 5 weeks! And the results are INSANE!

Sierra

Awesome program. Prs this week all over the place, so it definitely does what it promises. 

On to the Fighter!

Kate

That was a great program! Cant wait to do it again!

Lashea

Add some more cardio at the end for a wrap up

Julia

I honestly didn’t think this one would be so hard! Kicked my booty, but LEGEND COMPLETE!!

These few weeks have been so transformative! Thank you!

Let's go again, let's go again, let's go again 😄

Loren

Cecily

Lauren

Amber Lawrence

Loved doing this whole program! Now to start the fighter!!! 😝

tiffany

Kathleen

Cat 🤙🏾

Sprints  2 x 400m 

Chin ups  3 x 6 
DB Bench Press  3 x 6 

Cable curls  2 x 12, 2 x 12 +10 
V-bar cable tricep push down  2 x 12, 2 x 12 +10 

DB Step Ups  3 x 10 
Side bends  3 x 10. 

Cable or ez bar preacher curl  3 x 12-15
Rope Pushdowns  3 x 12-15

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

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

GOAL
You're only as good as your weakest arm. Unilateral pressing to develop strong pecs, shoulders, and triceps 

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 45 degrees angle your body 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 chest.  
7. Wrist is directly over elbow. And wrist is neutral. 

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

Dumbbell Bench Press

Superset 1

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 (last two sets 12+12)

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 two sets 12 + 12)

Superset 2

GOAL
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. Grab dumbbells in each hand. 
3. Place your foot on the box, push knee slightly out, and keep it over ankle. 
4. Begin movement by centering your chest over your knee (balances your center of gravity). 
5. As you drive up through your heel, raise your chest and extend the knee. DON’T push off with your back leg. 
6. Stand tall and return slow and controlled by leaning the chest forward to counterbalance your weight. Chest over knee = ultimate hip loading = booty gains. 
7. 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

Dumbbell Step Up

GOAL
V-line maker 

DETAILS
1. Start in a perfect side plank. Feet stacked on top of each other & elbow under shoulder. 
2. Squeeze your butt hard and create tension in your obliques. 
3. Slowly drop your hip towards the ground and squeeze oblique to raise up to neutral.
4. Repeat. Be sure to lower slow & squeeze, not just bounce and relax. 

Reps are per side.

CUES
- Slow
- Squeeze
- Palm Down for Stability

Side Plank Bends

Superset 3

GOAL
Isolate that elbow for bicep life 

DETAILS
1. Begin the rep with a supine and fully stretched arm. 
2. Contract your bicep to raise the weight to your elbow. Curl slowly and focus on the squeeze.
3. Relax the shoulder and just squeeze blood into your bicep.
4. Do recommend reps and switch arms. 

CUES
- Squeeze Bicep
- Exhale on the Pull

Dumbbell Preacher Curl  (12-15)

GOAL
Tricep sculptor  

DETAILS
1. Stand upright. Hips slightly back, proud chest. 
2. Push elbows forward.  Squeeze the rope down and extend the wrists away from each other. 
3. Keep resistance out of chest by reaching the elbows forward. 

CUES
- Squeeze from Tricep
- Proud Chest
- Hips Back

Rope Pushdown (12-15)

Superset 4

W5/D4 Full Body Pump

Solid start, challenging in all the right ways 🤘🏼

It’s great to see a live demo of the exercises from the plan however, some of them are slightly different between the app and the PDF, so it gets a little confusing on which exercise I should be doing. For at least 2-3 exercises, I’ve had to look them up from other trainers on YouTube to see what the PDF is talking about.

Severn

been doing fighter & fighter feed for a little over a year…excited to run through the legend!

W1/D1 Legs | Rack Pull

Rough had to lighten up on weight-but overall loved it

Mindy

Norah

W1/D2 Legendary Pull 🔥

finally got them 35 plates on my bench PR

Torie

W1/D3 Legendary Push | Bench

Loved it!! Great way to kick off my Friday!

Pull ups of any variation are not my jam 🤢 This was a good one though. I couldn’t give it 💯 since I’m recovering from the flu. 75% is all I had in the tank.

Melissa

W1/D4 Full Body Demolition 🤺

It was great. I love the feeling of death walking out of the gym 💪

williams

Shellz

W2/D1 Legs | Back Squat

Wow. I needed all the pulls. I substituted the cable crutches with a crunch machine since I'm recovering from a knee replacement. 3 minutes on the bag is exhausting but a great euphoria result.

Lily

W2/D2 Epic Pull Day 🥊

Enjoyed the push. Appreciate the shorter session since it's my 1st day of the week.

Loving seeing the progress from my first go round. 125 was my goal for a 1RM at body weight a couple years ago. I'd doubled it since but never tripled until this program, and I have twice now. Granted, I'm also ten pounds heavier but still proud of my progress.

Casie

W2/D3 Push | Bench 🔥

never thought I’d love weighted planks #momdidittome

The last superset was a wowser. Loved it!

Much needed after an emotional and stressful week last week!

Alison

W2/D4 Full Body Burn 🔥

Mandy

W3/D1 Legs | Deadlift

L-l-l-l-looooooved it! Back is thickenin’ up baybeeeeee!

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 🦾

4 sets of supersets back to back is a killer. Loved it.!

Swan

W3/D4 Gnarly Abs & Arms

usually not feelin leg day but today was it 🤌

W4/D1 Squat Dom Legs

Great workout.  The supersets are a pain for busy gyms.

Tory

W4/D2 Pull Volume

Loveeeed this!! That tricep x abs at the end was the perfect finisher

Steph

I agree the Leaning Cable Lateral Raises were tough.

W4/D3 Push Pump

Jessica

W4/D4 Bulletproof Full Body 🦾

Felt great! I love feeling the progress build week by week

W5/D1 Leg of Steel

Make the supersets use one piece of equipment. I have to modify a lot bc the gym is busy.

W5/D4 Full Body Pump

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