Name: Playbook - Morgan Olson - W6/D2 🦕Jurassic Back🦖
Uploaded: 2023-02-10T19:27:01.785Z
Duration: 70 min
Description: W6/D2 🦕Jurassic Back🦖

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😅)

Mariana

Christi

What in the BACK what that 🥵🥵 #swole

Alex

Allie

Four

I would love to see a full body video of the reverse crunch on the incline bench because I felt like the video and the written descriptions of how one should position the arms were two different things.

Swan

Feeling so strong now! My arms are heavy and this was a great session with the perfect mix between upper back and biceps

Vanessa

That was great! I feel like i have wings now😂

Louis

Rosalba

Serious bi pump on that tri set 🥵🔥💪🏽

Stephanie

I was able to go heavier on every single exercise! Feeling so much stronger!!! Way to finish our challenge!!! Two more to go! Let’s do it!!!!

Iuliia

Annamaria

Deni

Gabs

Excuse me, I did not ask for death by abs

My abs gonna be crying in the morning 😫

Nicole

This last week is no joke! Woof! 🔥💪🏻

August

My traps are so tender…I really needed the stretch the workout gave me today.

Gabríel

Kelly Backes

I thin these are my favorite days. I love how much more aware I am of where I'm starting my movements!

Kallie 

Michelle

Get Rexxxed! These back days are giving massive gains 🔥

Mads

So, what's a deplete? Cliffnotes version: A deplete is when you use up the glycogen stores in your body, making you more sensitive to insulin. If you do this while fasted or on less carbohydrates, it primes your body to use the carbs introduced after the workout to be stored in the muscles instead of as fat. TLDR: it's a really good way to burn fat during a workout.

GOAL
Death. Jk…power, fat burning cardio + you may or may not see the light #Ouch

DETAILS
1. Grab the handles of the ski erg and set resistance dial between 7-10. 
2. Start your stokes by using your hips and legs to drive the power. 
3. First position squat position, get on toes, tall reach.  
4. Second, drive down into a squat with a follow from your arms. 
5. Focus on using the hips. 
6. Drive up, throw your hips back and down and follow with arms. 

Swap for row erg, air dyne or sprints if your gym doesn’t have this. 

CUES
- Breathe
- Strong Core
- Tip Toes 
- Leg Drive

Ski Erg

GOAL 
Boulder upper back and scapular health

DETAILS
1. Stand tall.
2. Grab the ends of resistance bands with your thumbs pointing away from each other.
3. Begin by slowly pinching between your shoulder blades and depressing your shoulders. 
4. Keep thumbs out and avoid shrugging.
 CUES
- Depress & Retract Shoulder Blades 
- Thumbs Out
- Slow

Resistance Band Pull Aparts

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 Warm Up 2

GOAL
Wanna look like Wonder Woman with a wide back down to a small, tapered waist? Pull down more. 

DETAILS
1. Get your sternum facing up towards the ceiling #GirlsGoneToTheGym
2. Grip the bar wide, whatever that means for your arm length. 
3. BEGIN the rep with shoulder blade retraction. 
4. Externally rotate aka show your arm pits.
5. Exhale and pull bar to just below your chest. 
6. When pulling, your elbows should be slightly behind the bar/your spine. 
7. Release and control the negative. Repeat. 
Pro- Tip: As you pull down squeeze those armpits. Also don't let elbows go in front of the bar. 

Why do elbows have so much to do with this shit? Because proper elbow mechanics = proper scapula mechanics. Also, breathe. Exhale on pull, inhale at top. 

CUES
- Pull with the Elbows
- Show the Armpits
- Squeeze the Pits
- Shoulder Blades Back and Down
- Proud Chest

Wide Grip Lat Pulldown

GOAL
Wider back for a tighter waist and strong look

DETAILS 
1. You will start by grabbing the wide bar from the top pulley of a pulldown machine and using a wider than shoulder-width pronated (palms down) grip. Step backwards two feet or so.
2. Bend your torso forward at the waist by around 30-degrees with your arms fully extended in front of you and a slight bend at the elbows. If your arms are not fully extended then you need to step a bit more backwards until they are. Once your arms are fully extended and your torso is slightly bent at the waist, tighten the lats and then you are ready to begin.
3. While keeping the arms straight, pull the bar down by contracting the lats until your hands are next to the side of the thighs. Breathe out as you perform this step.
4. While keeping the arms straight, go back to the starting position while breathing in.

CUES
- Proud Chest
- Squeeze Armpits

Rope Straight Arm Pushdown

Wings with Deplete

GOAL
Use that back, not just your arms for a squeeze harder than OJ that you don’t drink because #sugar 

DETAILS
1. Place a close grip attachment on bar. 
2. Hinge over into a half deadlift. 
3. Get your back rigid, resisting the weight ahead of you. 
4. Full stretch at bottom. 
5. Squeeze from shoulder blades. 
6. Pull handle to belly button. 
7. Don’t round shoulders, keep retracted and depressed. 
8. Pause and squeeze. 
9. Release and repeat. 

CUES
- Rigid Spine
- Squeeze from Shoulder Blades 
- Pull to Belly Button

Close Grip Landmine Row

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
Scapular depression aka lat work for a wider back and narrow waist 

DETAILS
1. Place a dumbbell standing up on a flat bench.
2. Lie perpendicular to the bench (torso across it as in forming a cross) with only your shoulders lying on the surface.
3. Grasp the dumbbell with both hands and hold it straight over your chest at arms length. Both palms should be pressing against the underside one of the sides of the dumbbell. This will be your starting position, make sure the weight is secure.
4. While keeping your arms straight, lower the weight slowly in an arc behind your head while breathing in until you feel a stretch on the armpit.
5. At that point, bring the dumbbell back to the starting position by depressing your shoulder blades, using the arc through which the weight was lowered and exhale as you perform this movement.
6. Hold the weight on the initial position for a second and repeat the movement. 

CUES
- Initiate with Scapula 
- Squeeze Your Butt
- Slightly Bend Elbows

Dumbbell Pull Overs

GOAL
Hammer the forearms + biceps at the same time 

DETAILS
1. Proud chest. 
2. Squeeze biceps with palms up. 
3. Turn dumbbell at top of movement. 
4. Lower slowly. Pushing the elbow forward. 
5. Slow and controlled. 

CUES
- Elbow Forward
- Shoulders Back
- Squeeze Bicep

Dumbbell Zottman Curl

GOAL
Michelin man maker. Use this as mainly a drop set 

DETAILS 
1. Grab a dumbbell. 
2. Palms facing up. 
3. Squeeze your biceps to lift up 
4. Elbows go out. 
5. Try not to shrug too much. 
6. Lower slowly. 

CUES
- Proud Chest
- Externally Rotate 
- Elbows Out 
- Squeeze from Bicep

Waiter Curl

Bicep deplete

GOAL
We’re thickening the density of your abdominal wall for a proper 6-pack. My favorite exercise for abs, ever. 

DETAILS
1. Use a close grip attachment and pick a challenging weight. 
2. Get on your hands and knees and walk back about 6 feet from the machine. 
3. Squeeze your elbows around your head. 
4. Hover over the space ahead of you. 
5. Begin by crunching the belly button into the spine. 
6. Find your balance and isolate the ab crunch. 
7. Avoid pushing the hips back towards your feet as you crunch. 

CUES 
- Hollow Rock
- Hover

Cable Crunch

GOAL
One of my favorite lower ab exercises - use that mind muscle connection to tuck your pelvis and contract the lower abs

1. Lie down on a decline bench with your legs fully extended and arms to the side of your torso with the palms on the floor. Your arms should be stationary for the entire exercise.
2. Move your legs up so that your thighs are perpendicular to the floor and feet are together. This is the starting position.
3. While inhaling, move your legs towards the torso as you roll your pelvis backwards and you raise your hips off the floor. 
4. Hold the contraction for a second and move your legs back to the starting position while exhaling.

CUES
- Crunch Abs into Belly Button 
- Knees Up to Ceiling

Decline Reverse Crunch

All the Abs

W6/D2 🦕Jurassic Back🦖

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

Charlie Oak

Caroline

Challenge Debrief

Katherine

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

Betina

Sherie

W1/D1 Full Body Fresh 💪🏼

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!!!!

W1/D4 Hulk Push Day 😝

Angela

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

Lindsay

W1/D5 Mental Toughness Friday 1

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

W2/D2 Pull Power⛓️

Marci

W2/D3 New Butt Stuff 🍑

Sam Figiel

Faith

Salsa

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 🥵

W3/D2 Superhero Pull Day🐲

W3/D3 Legs For Days

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

W4/D2 Pullin' Tail🦊

Efjan

Loved this one, especially the staggered DL's.

W4/D3 Legendary Derriere

W4/D4 imPRESSive

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

W5/D2 Twitchy Lats 🎮

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

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 🤪

W5/D5 Mental Toughness Friday 5

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

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!!🖤

That’s a wrap!🔥🔥💪🏻✌🏻✌🏻

W6/D2 🦕Jurassic Back🦖

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