Name: Playbook - Morgan Olson - W5/D5 Mental Toughness Friday 5
Uploaded: 2023-01-06T02:48:43.113Z
Duration: 30 min
Description: W5/D5 Mental Toughness Friday 5

Love this programming and the new features on the app 🎊

Aoife

Thanks for helping me deal with my anger in a manner that doesn't involve murder 🤪

Salsa

Whew! Those walking lunges got me.💦💦

Angela

Christi

Louis

Stephanie

Oh I loved this. The sweat portion was rough but as a whole I really loved it.

August

Set one is not my fav, but I got through it. Sets 2 and 3 are where it's at!!!

I feel refreshed and ready for my lazy Sunday now

Gabs

jeanette

Hit this at 9pm at night and it was awesome!

Mercedez

Was intimidated by this one but I did it! And I loved it. Just what I needed to wrap up the week. I am drenched in sweat though, wow.

Nicole

Honestly didn’t know if I was going to make it through this one… but I did!

Shania

Eating breakfast before this one was a mistake!

Kelly Backes

Definitely a mental day! Felt great to start my Saturday off with this. Let’s go!

I think the Roman chair leg raises are getting easier!

Kadyn

Sadie

Wow this murdered me ☠️🪦🔥🔥🥵🥵💪🏼💪🏼

Annamaria

Aleeya

Ok that went from 0-100 real fast! Proud to say that I made it through the Roman chair sets slowly but surely.

Gabríel

I think this has been my fav mental toughness day 😮‍💨🤠

Nikki

Sooo happy to be done with week 5! This one definitely fatigued me 🥵

Mads

mental toughness friday is my favorite day 🥵

Marina

NASHA

Kallie 

This one really challenged my mental game but I got through it and I feel so amazing for it

Vanessa

As my second workout of the day, this did not disappoint 🥵 sweaty af

Alex

You guys are killing me with how awesome you are! Hard parts over! Next week you get to finish it off! Rest and gluten-free cupcakes for everyone!

GOAL
Cardio with retraction and leg drive. Welp, meet the Erg. 

DETAILS
1. Adjust the footpads to your foot size and adjust the damper depending on distance/desired resistance. The higher the number, the higher the resistance, thus the more meters rowed in a stroke.
2. Starting position, aka the catch has arms straight, upper body is leaning forward with shoulders in front of hips, shins are vertical and heels are raised as needed.
3. The drive - start by pressing with your legs. Once your shoulder pass your hips, arm row can finally be added.
4. The finish - Once knees are extended, upper body is leaning back slightly, and then you pull with your arms. 
5. Shoulders remain low and relaxed.
6. Extend your arms fully BEFORE leaning forward at the hips and breaking at the knees.
Pro-Tip: Timing is everything. Don't pull with the arms early on the drive. 

CUES
- Drive with Legs
- Back Neutral
- Extend Legs
- Pull to Belly Button
- Release Arms

Row Ergometer

GOAL
Lower ab and 6-pack developer.

DETAILS
1. Lay with your legs straight out in front of you.
2. As you raise your legs, reach your fingers toward the ceiling to pull your upper body off the floor.
3. Slowly lower yourself back and try not to use momentum.

CUES
- Crunch Belly Button into Spine
- Point Toes 
- Exhale on the Up

V-Ups

GOAL
Leg pump with wide steps (not longer but wide like a squat)

DETAILS
1. Stand tall shoulders back. 
2. Step one leg forward kinda out width wise. 
3. Lower down slowly keeping chest up and sending hip back slightly. 
4. Lower to where back knees almost touches. 
5. Shin of front leg remains relatively vertical. 
6. Push off front leg to stand with feet together. 
7. Repeat. Reps are total. 

CUES
- Tall Chest 
- Step Wide
- Slow + Controlled

Walking Lunges

Sweat

GOAL
Focus on targeting that brachialis to contribute to arm thickness more so than just your biceps #SecretSauce

DETAILS
1. Begin the rep with a neutral/hammer grip 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.

Pro-Tip: Elbows don't flale, chest isn't overly activated, and you aren't rotating the weight at all. Straight up, straight down. 

CUES
- Elbows Close to Body
- Relax the Chest
- Shoulder Blades Pinned
- Squeeze at the Top

Hammer Curls

GOAL
This is the flour to the cupcake, the butter to the donut, the sole to your Nikes, the string to your Yo-Yo, the milk to your cereal. Best introduction to rowing/learning to squeeze the shit out of your back.

DETAILS
1. Start with on a Smith Machine or TRX cables set at around chest height, lower if you're a lil badass. 
2. Walk your feet in front of the bar while holding onto the bar. Woooo feels like your going to fall back on your ass but since your upper body is rock solid, you gucci. 
3. Initiate by squeezing back with the shoulder blades.
4. Pull just below your sports bra, and keep the right triangle in your elbow. If any of that dish is off, you probably have to lower that bar or walk your feet in. 

CUES

- Squeeze Back With Shoulder Blades
- Chest up
- Flat Back
- Tuck the Ribs
- Don't Sag
- Plank Position

Overhand Inverted Rows

GOAL
Pull back to strengthen your retraction muscles aka traps, rear delts, erectors

DETAILS
1. Cable band is set to right at shoulder height.
2. Retract scapulas back by pulling with your elbows. 
3. At the end of the rep, your wrists are slightly above your elbows. It's almost a half scarecrow position or like a "Put your hands up" type position.
4. Control the negative and return to the start keeping your shoulder blades retracted. 

Side note: This is a very weak position and harder than just a typical row so don't be afraid to go lighter and more for blood flow.

CUES
- Retract & Depress Shoulder Blades
- Wrists above Elbows
- Proud Chest

Face Pulls

And Pose

GOAL
Strengthen the lower abs for supreme injury prevention, lifting strength and pelvic control #PelvicStrong

DETAILS
1. Don't let yourself swing around. Slow and controlled is the name of the game.
2. Sit back and keep yourself elevated by pushing down onto the pads with your elbow. 
3. Stack your body in a perfectly straight line, abs crunched. 
4. Begin the rep by crunching the abs and bending the knees.
5. Actively crunch your abs and let the legs follow. Point toes like a ballerina for extra form points. 
6. On the descent, control the negative and pray to the ab Gods to power you through at least 10 reps. 
7. Don’t swing, if you do, do bent knee and control it. 

CUES
- Feet Together
- Control Descent
- Exhale on Crunch
- Crunch Belly Button In
- Ballerina Toes

Roman Chair Leg Raises

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

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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

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Caroline

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Katherine

Nice full body workout! 
Great way to start the day.

Betina

Sherie

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Great workout! I could actually feel the burn!

Ashley Bowers

W1/D2 Back Attack 🧨

Maite

W1/D3 Thicc Leg Day 🦵🏼

Two of the exercises were the same? What’s the difference between the two lateral arm raises?

Amanda

Tupac + Wildfang + Hulk Smash Day = I feel hawt!!!!

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Doing this challenge again. Week 1 (pt 2) down 💪🏼

Lindsay

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Still feeling strong. Those 5x5 deadlifts and benches getting easier and easier!

Krist

W2/D1 Funky Fresh😎

Fantastic, love the design of these workouts!

Patrick Gilmore

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Marci

W2/D3 New Butt Stuff 🍑

Sam Figiel

Faith

W2/D4 Push it Real Good🎸

I am sooo full of energy after this. Thank you!

Good, needs another movement. Or an alternate to the 10 calorie row if you don’t have something to track a 10 calorie burn.

Ashley

W2/D5 Mental Toughness Friday 2

Shawna Black

W3/D1 Full Body Effect 😊

Sweating my life away after that one 🥵

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

W3/D4 🌸Pushin' Daisies💀

That last round was dead, ready to stop at 6 rounds but pushed through.

Shannon

Burned 580 cal and an avg HRT rate of 150.Let’s fucking go!

Rayvonne

W3/D5 Mental Toughness Fridays 3

Shoulder burn!! Feeling stronger and hungry!!

W4/D1 Mass Effect 👽

Luca

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Efjan

Loved this one, especially the staggered DL's.

W4/D3 Legendary Derriere

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W4/D5 Mental Toughness Friday 4

Great work out. Still frustrated trying to find a good alternative to match a ski erg machine. Even at 2 gyms I go to don’t have them. Unless I pay to go to a specialty gym or a CrossFit one. Either way, love the combination of movements. Struggled a little in the medicine ball and work.

That last set was rough. Harder than mental fitness Friday last week.

Amber Lawrence

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

Mariana

W5/D2 Twitchy Lats 🎮

Allie

W5/D3 Squats and the City🍸

I began this challenge dreading shoulders day and now... now I crave for it

W5/D4 Pecs For Life

I finally completed a full set of 8 mil presses!!! I could only do 3 at the beginning, and that's with the push from the legs!

Abby

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

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

That was some good pushin!!!🔥🔥💪🏻💪🏻

W6/D4 Pushin' Depletes

Finally done, a few days late but I’m proud to finish at all!!🖤

Four

That’s a wrap!🔥🔥💪🏻✌🏻✌🏻

W5/D5 Mental Toughness Friday 5

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