Name: Playbook - Morgan Olson - W5/D4 Full Body Pump
Uploaded: 2024-01-21T02:10:11.781Z
Duration: 75 min
Description: W5/D4 Full Body Pump

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! 🔥💪🏻

Louis

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

Mads

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 Charleville

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

Restarting The Legend has me so excited! Kicking it off with leg day is sooo tough though!

Solid workout. I put some alternatives in because equipment was either not available or not an option.
But this felt like HIIT along with weightlifting due to the stagger of workouts & I loved it

Kelsey

W1/D1 Legs | Rack Pull

Pull! Can’t wait to get a bigger Dorito back!

This work out was intense covered in sweat but it was worth it

Rane

W1/D2 Legendary Pull 🔥

Building more and more confidence on bench press is just as good a feeling as a PR!

W1/D3 Legendary Push | Bench

I loved this workout, it was a good burn!

Jazz

W1/D4 Full Body Demolition 🤺

Continuing to hit my goal for the year, 185# Back Squat for 3 reps!! I love the push the The Legend gives.

W2/D1 Legs | Back Squat

Wasn’t able to get a good back pic today, but the pump was there!

Yo! This was a great pull day!🔥💪🏻

W2/D2 Epic Pull Day 🥊

W2/D3 Push | Bench 🔥

Full body on a Friday?! Why not!🔥💪🏻

My triceps were on fire by the end of that superset lol 🥵

Angie

W2/D4 Full Body Burn 🔥

Thought this was gonna be an easy one my arms were DEAD by the time I got to the heavy bag! Shheeessshhh

Ryane

W3/D1 Legs | Deadlift

W3/D2 Epic Pull Day 💪🏼

W3/D3 Big Bench Day 🦾

Did this from a hotel gym. Had to modify a couple things but the majority I could get in no problem.
Great arm burn!

W3/D4 Gnarly Abs & Arms

☠️ in leg day but it was great!🔥💪🏻

My knees don’t like squats very much but unfortunately don’t mind Bulgarian split squats 😭

I’m ready to not be able to walk in a couple days lol.

Need alternatives for each machine exercise

W4/D1 Squat Dom Legs

Threw in some lat pull downs and sprints because I had extra time. 
This was a good pull day!

Little easier than usual- push me harder! 🫶🏽

Rehana

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

The pump is real. Feeling the muscles 💪🏽🥵

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!

4 superset later & 3mins X3 of boxing punches with 5lbs in each hand later 💪🏽🥵

W5/D2 Bulletproof Back 🔥

My triceps are burning. This was a good one!

Love this workout! Proly one of my favorites!

W5/D4 Full Body Pump

Community

More workouts from Morgan Olson