Name: Playbook - Morgan Olson - W6/D1 Final Fresh Full Body
Uploaded: 2024-01-21T02:10:11.869Z
Duration: 55 min
Description: W6/D1 Final Fresh Full Body

Kate

MARIANA

Christi

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

That last set sent me to my grave 🧟‍♀️

Allie

Can hardly believe the strength that’s been building throughout these full body days — PR’ed on bench (180lbs x 2 reps, 1 set) and on the sumo deadlift (300lbs x 2 reps, 3 sets) 🤯🥹 THANK YOU MOMO

Alex

Definitely feeling my shoulders here 5x5s are continuing to improve!🔥💪🏽

Stephanie

Four

Kallie 

Shania

Ashton

Damn! That was good!🔥🔥🤘🏻🤘🏻

Louis

Surprised myself with the sumo squats and military press! Can’t wait to do more already

Vanessa

Tough one but glad I got it in today 💪🏾

Brijhae

Steph

Can’t believe how much stronger I’ve got this challenge 😍

Annamaria

Michelle

Kadyn

Mercedez

Sadie

The hot moms are starting to question their sexuality around me for sure 😉🔥💪🏼

Gabriel

It’s such a nice feeling to get back to work those muscles…!had to take a whole week off due to being sick with Covid. But I’m finishing strong and looking forward to continue with the pack!!! Let do it!!!🦾🔥💪🏻

Iuliia

Nice one! Hit the big boys on the bench press, 135# x 5. Did 125# x 8 on the other 2. Feeling strong to close out this week 🦾👅

Nicole

That was quite the deceiving little workout. That last round had me dead. Thrilled I was able to comfortably up my weights on all movements.

August

Nikki

Nasha

Chantelle

Blastin’ through the last week! Full Body kickoff felt great 💪🏼

Mads

Thank you for not absolutely killing me today! 🤣 Felt great!

Kelly Backes

Marina

You did it! All ya'll are amazing. Gives me all the good feelings on the insides. Now that you've made it this far, dialed in that gym habit, and look as good as you feel, it's time to bring it home. Celebrate yourself this week! Because you, you're a lil badass. If you decrease carbs before deplete workouts, make sure to eat some after the workout. That'll help you with energy levels.

GOAL
Increase coordination, flush lymph, strengthen your fast twitch muscle fibers, and increase speed #SoAthletic

DETAILS
1. Feet together.
2. Grab rope with wrists slightly in front of hips.
3. Thumbs face away from the body, shoulders are relaxed, and chin is neutral.
4. Hop low and quickly on your toes will whipping the rope with your wrists. 
5. Let the rope rotate around your body and jump as the wrists slap down.

Pro-Tip: The more relaxed you are, the longer you can keep your natural rhythm.
Pro-Tip II: Drop the rope. Jump low and fast and slap your hands on the front of your thighs. Double tap them to practice double unders. This simulates the timing and coronation needed to jump rope. After warming up with this, carry the same rhythm but just add the rope. 

CUES
- Hips In Place
- Posture is Upright AF
-Ribs Tucked

Jump Rope

GOAL
Get those movement mechanics warmed up by sitting those hips baaaack #GoodForm

DETAILS
1. Set rope to lowest height. 
2. Walk forward about 3 steps.
3. Wide stance for balance. 
4. Keep rope close to groin. 
5. Send hips back with knees slightly bent. 
6. Back is flat thru entire movement with chin tucked. 
7. Stand + squeeze your glutes. 
8. Lean slightly forward to maintain balance. 

CUES 
- Hips Back 
- Flat Back
- Knees Bent 
- Squeeze

Rope Hip Hinge

GOAL
Power + speed 

DETAILS
1. Stand a few inches in front of the box
2. Slightly bend knees and push out slightly. 
3. Swing arms behind you. 
4. Throw arms up to propel the jump. 
5. Extend hips and knees to accelerate out the bottom. 
6. Land softly on box. 
7. Aim to throw all your momentum up and forward, not down on the box. 
8. Step down, alternating sides. 

CUES
- Throw Arms Up
- Soft Landing
- Exhale

Box jumps

GOAL
Wake up with rotation + power #CNS

1. Set cable to lowest height. 
2. Get in a staggered stance (ex left foot fwd, right arm row)
3. Bend knees to feel grounded. 
4. Rotate opposite arm forward and back while rowing back. 
5. Think of pulling as hard and quick as you can. 
6. Rotate through the upper back. 

CUES
- Staggered Feet
- Rotate
- Exhale
- Power 
- Tuck Chin

Lawnmower Row

CNS Warmup 1

Use the same weight as your previous 5x5 aiming for max reps each set.

GOAL
Loading the hips and legs while maintaining and more upright chest for less back strain and more glute focus
 1. Begin with a bar loaded on the ground. The feet should be set very wide, near the collars. Bend at the hips to grip the bar. The arms should be directly below the shoulders, inside the legs, and you can use a pronated grip, a mixed grip, or hook grip. Relax the shoulders, which in effect lengthens your arms.
2. Take a breath, and then lower your hips, looking forward with your head with your chest up. Drive through the floor, spreading your feet apart, with your weight on the back half of your feet. Extend through the hips and knees.
3. As the bar passes through the knees, lean back and drive the hips into the bar, pulling your shoulder blades together.
4. Return the weight to the ground by bending at the hips and controlling the weight on the way down

CUES
- Spread the Earth with Your Feet
- Squeeze Glutes
- Retract Spine
- Brace Abs

Sumo Deadlift

DETAILS
1. Retract your shoulder blades down into the bench and back towards your hips. Barbell can be used for leverage to get into this position. Think of trying to get your shoulders and hips to touch each other.
2. Legs are in a squat stance with your heels firmly planted on the ground. Squeeze the ass a little.
3. Grab the bar with the desired width and wrists neutral. 
4. Big breath and unrack the barbell.
5. Bring the barbell over your nips. 
6. Externally rotate and try to break the bar with your hands to activate your lats.
7. Lower the bar to below your sports bra. This is a very important position you have to nail.
8. Bar is BELOW your sports bra, and your elbows are tightly screwed in at a 45 degree angle.
9. With the bar touching your chest, drive up to finish the rep. Pause is optional.
10. Drive straight up or slightly back towards the rack, whichever feels stronger and more natural. 
11. Finish the rep with straight arms, with shoulder blades still retracted.

Barbell Bench Press

5x5 Fun 😈

GOAL
Strong like bull [not recommended if you have neck issues/over dominant traps or bad posture. Swap for incline dumbbell press]

DETAILS
1. Proud chest, hands placed outside shoulder width. 
2. Get the forearm vertical by tucking your elbows and depressing your shoulder blades.  
3. Stiffen upper body. 
4. Drive with elbows up. 
5. As you press up, drive your head through the bar when it passes your forehead. 
6. Externally rotate aka show the armpits at the top. 
7. Exhale and lower slowly back to your chest. 
8. Complete 4 strict press and then 4 with a dip and drive. 

CUES
- Proud Chest
- Tuck Elbows
- Externally Rotate

Military Press to Push Press (4+4)

GOAL
Barbell row that challenges your back strength and explosiveness in a deadlift 

DETAILS
1. Have a barbell set with bumper plates. 
2. Get your torso parallel to the floor, arch your back and slightly bend your knees. 
3. Hands are usually wide on this one, a few inches outside your shoulder. 
4. With the bar on the ground, explosively pull the bar to below your nipple line. Essentially your lower body stays in a locked position and the upper rows back. 
5. Return weight to the floor and repeat. 

Pro-Tip- Elbows can come out and away from your rib cage on this one. Don't be afraid to be fast to recruit for muscle fibers. 

CUES
- Chest is Proud
- Shoulders Back & Down
- Flat/Arched Back

Pendlay Row

Boulder Shoulders

GOAL
Burn em brah. This is the optimal exercise for building rounder shoulders to trick people into thinking you have a tinier waist #TrickorTreat

DETAILS
1. Grip can vary. Neutral grip for basic life or internally rotate with the dumbbell slightly in front of your hip to target that rotator cuff (lighter weight).
2. Start at the hip and raise up to the shoulders. The dumbbells should be a few inches in front of your body to move in your scapular plane.
3. Elbows are slightly bent and you're initiating the movement with your shoulders.

Pro-Tip: We're going for blood flow on this. No need to get real heavy, just go lighter and check that ego. 

CUES
- Retract Shoulder Blades
- Elevated Sternum 
- Reach Away 
- Tuck Your Ribs

Dumbbell Lateral Raises

GOAL
Build invaluable power, conditioning and hip strength 

1. Hip-width stance, begin with kettlebell in hands. 
2. Begin by pushing the hips back and start the upward swing by aggressively squeezeing your butt.
3. Stabilize the line of swing and aim for shoulder height.
4. Keep the arms slightly relaxed and let bell swing down, keeping the weight as close to your groin as possible.
5. Hinge the chest forward and repeat movement. 
6. Hips descend back and down, but above the knees

CUES
- Flat Back
- Brace Abs 
- Proud Chest

Kettlebell Swing

GOAL 
Full stretch of abs with a mind muscle connection to your 6-pack

DETAILS
1. Lay with your back on a physioball. 
2. Walk back to hang off the ball more.
3. Fully stretch your abdominals and mind muscle connect to your abs.
4. Sit up towards the ceiling, not just forward.
5. Exhale on the contraction.
6. Slowly lower to fully stretch. Repeat.

CUES
- Hollow Rock
- Crunch Abs into Spine 
- Sit Up Not Just Forward

Sit Ups on Ball

Fresh Finisher

W6/D1 Final Fresh Full Body

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

PHOTOSHOOT FRESH 2.0 CHALLENGE STARTS 1/9

April

Patricia Sessa

Charlie Oak

Challenge Debrief

Tessa

Switched from the fighter feed to start this today and 🥵🥵🥵 is all I can say. Exactly the switch up I needed. This full body hits DIFFERENT

W6/D1 Final Fresh Full Body

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