Name: Playbook - Morgan Olson - W6/D2 Fighter Strength 💀
Uploaded: 2024-01-21T02:10:11.799Z
Duration: 70 min
Description: W6/D2 Fighter Strength 💀

I was ready to tap after the plate shrugs..but I ain't no b*@%& 💪🏽🤣. Great one!

Ryane

Jyoti

Ayla

Brandon

Nora

Ashley

Feeling strong after this one! Those ab burners tho…they kill me every time lol. 💀🔥

The only thing that would be helpful would be for the weight info to actually save for the next time. So that away you can see if you improve or were you started at

Colleen

That was really great! I really liked that one. I did the first set of pull ups bodyweight which was really hard! I also love the ab burner. I added some cardio.

Reece

Another great workout. Though I can’t seem to figure out how tf to get my WRISTS to my KNEES. haha

Christi

Gabrielle

Chloe

Adair Dylan

Holly Graves

Rosalba

haha coach momo…you forgot to put a rest in between sets there…😅…right?

Kali

Nearing the end and I'm lifting more than when I started. 🔥🔥🔥

Char

Soo I just realized my comments are set to public, 😅 and I went back and read all of them! (Embarrassed asf) Might as well keep it going lol…Big Gainz Otw! 💪🏾🔥

Kysha

Got it in thank goodness back for more Sun💥💯💥💪🏾

Skylar

Thanks. Really enjoy the app! Just on the ezy bar curl there was no rest between sets. It might be correct but I’m not sure. Also I would really enjoy a program that used no equipment at all and a mobility or stretch program

Ngaire

DETAILS
Overload your pulling movement and have a more upright chest aka more glutes without back pain

DETAILS
1. Set up safety bar on the squat rack to where the barbell rests just below the knees. 
2. If needed, stand on plates to get the proper height.
3. Feet under hips. 
4. Flat back, brace abs and drive up with your legs.
5. Squeeze your glutes at the top and shoulders retracted.

CUES 
- Flat Back
- Shoulder Blade Retraction & Depression 
- Proud Chest
- Brace Abs

Rack Pull

GOAL
Boulder shoulders

DETAILS
1. Set a smith machine to just below hips.
2. Unrack with hands wider than shoulder width.
3. Stand tall and soften the knees slightly.
4. Brace abs. 
5. Squeeze traps up towards ears.
6. Keep elbows locked out straight and do not bend/rebend knees. 
7. Squeeze hard at the top and lower. Repeat. 

CUES 
- Push Stomach Out
- Wider Grip
- Squeeze Up to Ears
- Don’t Jut Neck Forward

Smith Machine Shrugs

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

Upper Back Superset

GOAL 
Upper back demolition without any lower back stress

DETAILS
1. Set bench to 45 degree incline. 
2. Waddle over it with two DBs.
3. Slightly retract your shoulder blades. Begin the rep by squeezing back with your shoulder blades.
4. Squeeze the elbows back towards your belly button and pull your chest up to nearly upright.
5. Stop once your elbow is bent at 90 degrees and at your ribs, then slowly lower the dumbbell back.
6. Try to squeeze your shoulder blades at the top of each row.

CUES - Proud Chest
- Elbows to Belly Button 
- Initiate with Shoulder Blades

Seal Rows (last set drop set 8+8)

GOAL
Strong scapular function and upper back

DETAILS
1. Stand erect with a plate in each hand (palms facing your torso), arms extended on the sides.
2. Lift the plates by elevating the shoulders as high as possible while you exhale. Hold the contraction at the top for a second.
3. Slightly bend the elbows back. Lower the plates back to the original position.
4. Repeat for the recommended amount of repetitions.

Note: use dumbbells if you don’t have plates. 

CUES - Squeeze Shoulders up to Ears
- Mind Muscle Connect

Plate Shrug (25lb in each arm, 12-15reps)

Upper Back Superset II

GOAL
Wider back for a tighter waist and strong look

DETAILS 
1. Grab the pull up bar with arms fully extended and externally rotate your shoulders, think of showing your armpits forward. 
2. Begin by retracting your shoulder blades back to initiate the movement and follow through by squeezing your elbows down towards your hips. 
3. Keep your sternum up towards the ceiling and squeeze your armpits hard. 
4. Try to get chin over bar, exhale and lower slowly. 

CUES
- Proud Chest
- Squeeze Armpits
- Show the Armpits

Wide Grip Pull Up

GOAL
Concentrate those biceps to ultimate AK-47 status #CODlife

DETAILS
1. With an EZ curl bar in hands with hands just outside shoulder width, stand tall. 
2. Chest is upright. Begin by squeezing from biceps. 
3. Curl to just above 90 degrees. Squeeze. Then fully extend your arms.
4. Think of arcing away from you vs straight up. 

Pro-Tip: Don't ego lift this one. 

CUES
- Kegel Yo Biceps
- Shoulders Back
- Full Stretch

EZ Bar Curl (last set drop set 8+8)

Non-stop. Ultimate blood flow to abs for that 6-pack abs.

GOAL
6-pack body weight edition, just make sure to crunch your abs and not sit up with your neck #ProTips

DETAILS
1. Lay on your back with your knees bent.
2. Begin my crunching your abs into your spine with your wrists dragging up your quads.
3. Crunch up to raise your wrists up to the knees.
4. Move slow and work from the abs not momentum.

Wrist to Knees

GOAL
Lower ab shredder - lift with the abs, not the hips 

DETAILS
1. Lay with your legs straight up, point your toes like a ballerina and glue your lower back to the floor.
2. Keeping your arms straight by your sides, or under your hips, slowly lower your legs to the floor until your lower back begins to arch. 
3. Mind muscle connect to your abs and crunch your abs to return to the starting position.

CUES
- Hollow Rock 
- Crunch Abs into Spine

Lying Leg Lifts

GOAL
Get those V-line obliques by looking like a weirdo #WorthIt

DETAILS
1. Lay on your back. 
2. Bend your knees and place heels far enough where you have a good range of motion on the movement.
3. Crunch your abs into your spine and slightly elevate the shoulders off the ground.
4. Straighten out your arms and begin by touching your ankle with one arm. 
5. Move slow and intentionally aim to contract the obliques. 
6. Repeat on the other side.

Ankle Biters

GOAL
V-lines baby 
 DETAILS
1. On your butt, bend your legs at the knees.
2. Get a proud upright chest. 
3. Twist your torso and punch through with the fist.
4. Hold the contraction for a second and move back to the starting position while breathing out. Repeat on the other sides.

CUES - Proud Chest
- Squeeze Abs
- Exhale on the Punch

Torso Twist

MoMo[Muscle] Ab Burner

W6/D2 Fighter Strength 💀

Just started this all over again and dead again! 🔥🔥

Andrea

Kate

So good. The boxing set at the end was an awesome finisher.

Tonya

W1/D1 Fighter Legs 😈

Katie

Carmen

Jessie Wang

W1/D2 Back and Bi’s 🔥

W1/D3 Fighter Push 🦾

I am very humbled by this routine. 🥵🔥

Those cleans can be rough for us big yiddie peeps, but such a good work out. Might be crawling out after those burpees not gonna lie 🤣

Hannah

Emily

W1/D4 Full Body Burner 🥵

Great workout, I am using a home gym so I do look up a lot of alternatives for resistance bands and depending on how I feel it is compared to the actual machine needed I add reps or sets as needed.

Arden

Boyyyyyy I bout damn near died at those sissy squats. You did your big one with this Morgan 😘🤌🏾

Tori

Workouts are great but depend on the gym you attend having a huge amount of kit and equipment. I couldn’t do half of this session unfortunately due to lack of equipment, and the gym I go to is pretty decent. Would be great to have alternative options for each exercise using different equipment. Thanks

Kate Bouchier-Hayes

W2/D1 Glute Builder 😏

Great workout as always. I've been lifting for more than 10 years and Morgan's workouts are always challenging!

Miel

W2/D2 Fighter Flex 💪🏼

My arms are wrecked 🥵 shaking as I leave the gym hahah

Alexis

first day back from being sick for a week . time to build my strength back up!

chenise

W2/D3 Bulletproof Chest 🧱

Mads

W2/D4 Full Bod 🤬

How do I walk out of the gym with my legs wrecked like this? 🥵😂

W3/D1 Shredded Legs 🦵🏼

Have to modify everything due to an injury so just doing as much as I can right now.

Tommy

W3/D2 Fighter Pull 🤘🏼

Had to go lighter today due to a sore shoulder but this was hella nice. 💪

great pump! that row machine tho took me out 🥴💪🏾

W3/D3 Chest and Shoulder Pump ⛽️

Rachel Flores

Jessica

Steph

W3/D4 Full Body Burner 🔥

Legs are dead!!  Plus side, finally felt confident enough to wear shorts to the gym!!

Lucy

W4/D1 Steel Legs 🦿

Alex

Debbie

W4/D2 Built Back 🧱

I’ve paid for a LOT of workout programs and coaching but this is, by far, the best one I’ve committed to.

Every workout is supplemented with a quick looping video and (funny) technique description. Im still downloading my dream bod, but I can feel it coming faster rather than later as opposed to other programs thanks to having Momo tailor these exercises to what we want

Tank

W4/D3 Chiseled Chest 🔨

I can barely lift my arms to type the review! 💪🏽

W4/D4 Full Body Demolition 💥

Girl…I’ve been after a leg pump like this my whole life.

Jill

W5/D1 Leg Day Killer

Aneesa

Just not a punching bag, did shadow boxing and treadmill

W5/D2 Upper Body Shreds

That conditioning at the end was killer!!

W5/D3 Boulder Shoulders 🪨

Felt more like a bi’s and tri’s day than a full body day. I added some deadlifts and jump rope to round things out a bit.

W6/D2 Fighter Strength 💀

Community

More workouts from Morgan Olson