Rachel Flores

Alexandra

Kysha

Holy hell, that circuit 😩 I had to take some breaks and I did burpee alternatives but I got through it all!

Sharon Braddock

GOAL
Wider back for smaller hips and waist

DETAILS
1. Set resistance. The heavier = the easier. 
2. Arms straight and wide grip. 
3. Externally rotate your shoulder. Think of showing your arm pits.
4. Begin by retracting your shoulder blades back and down.
5. Squeeze the elbows out and think of tucking them into your pockets. 
6. With a proud chest reach the top, lower slow. 
7. Repeat. 

CUES
- Show the Armpits
- Shoulder Blade Retraction & Depression
- Proud Chest

Assisted Pull Ups

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

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 (12-15)

Superset I

GOAL
Chest supported row to thicken your back and get a back that slaps  

DETAILS
1. Arch that back, get a proud chest, pin those shoulder blades back and down towards your hips aka don't shrug up.
2. Resist the weight as it pulls your upper body forward. Resisting force = actively flexing your muscles = muscle growth.
3. With arms fully stretched, begin the row by squeezing back with the shoulder blades and squeeze at the top for an added flex. 
4. Right triangle elbow.
5. Exhale and resist the negative. Repeat. 

CUES
- Pinch The Penny in Between Shoulder Blades Back 
- Right Triangle
- Resist the Chest Pad
- Neutral Neck

T-Bar Row (last set drop set 8+8)

GOAL
Get some shape to your upper body and improve your shoulder function 

DETAILS
1. Knees are slightly bent, hand grip can vary but usually right inside the shoulder is optimal. 
2. With the weight at your hips, begin pulling by leading with your elbows. Get the elbows up towards your ears and the weight will follow.
3. Keep that bar close to your body. 
4. As you pull, you can shrug up to target the traps as well. 
Pro-Tip: I prefer not wrapping my thumb around the bar aka less internal rotation.

CUES
- Shrug Up 
- Squeeze Up
- Knees Slightly Bent
- Chest Up

Barbell Upright Row

Superset II

GOAL
Use gravity and eliminate momentum to blast those muscle fibers to shreds #Shredz

DETAILS
1. Grab those dumbbells in each hand, lay chest forward on an incline bench and scoot up to where you get a good strong position at the top. 
2. While straddling the bench, let the weight pull your arms to a dead hang. 
3. Begin to curl the weight up, only hinging at the elbow.
4. Use your spidey focus to keep the elbow directly below the shoulder and not letting that fucker creep back. Don't shorten the range by pushing the elbow back behind your shoulder. 
5. Now squeeze that ish.

Beware: Beware of web-like material squirting out of your wrists after these curls. So worth it. 

CUES
- Squeeze
- Stationary Elbow
- Elbow Directly Below Shoulder
- Control That Negative

Spider Curls (last set drop set 8+8)

GOAL
Load your elbow and triceps to increase your lockout strength #ElbowStrength

DETAILS

1. Lay flat on a bench, with a dumbbell in each hand.
2. Keep your palms facing each other and bend at the elbows so the dumbbells go toward your head, keeping your hands far enough apart that the dumbbells go to your ears.
3. Wrists are neutral and not getting broken by the weight.
4. You can either finish the rep fully or keep the elbow slightly bent and cycle back into the next rep. They both have their benefit. 

Note: you can do this on the floor if you don’t have a bench. 

CUES
- Elbows by Chin
- DB Comes to Forehead
- Wrists Neutral
- Be a Badass Cuz Most Guys Don't Even Do These

Dumbbell Skull Crushers (last set drop set 8+8)

Superset III

GOAL 
Mental toughness, maintaining intensity with volume to increase lactic acid threshold 

DETAILS
1. Step just enough from wall to throw the ball at a slight arc. 
2. Begin with ball in hands, feet hip width with toes slightly turned out. 
3. Squat with a proud chest, hips back. 
4. Accelerate out of the bottom and throw the ball as you extend fully up. 
5. Tap about 3-5 feet up. 
6. Watch the ball. 
7. Catch and keep elbows high. 
8. Recycle into next squat and repeat. 

CUES
- Chest Up
- Breathe 
- Don’t Throw Early

Wall Ball

GOAL
Build ab strength relative to your body weight 

1. Start in supine position.
2. Arms extend overhead.
3. Legs extend and press together.
4. Eliminate space below lumbar spine by contracting the abdominals. 
5. Rock in this position minimizing movement at the hip and shoulder.

CUES
- Point Toes
- Hollow Rock 
- Crunch Belly Button into Spine

Hollow Rock

Load the triceps and work shoulder blade protraction with minimal equipment 

1. With a bench or couch behind you, have hands at shoulder width, with finger tips away from your body.
2. The legs will be extended forward on top of the other bench. 
3. Slowly lower your body into the right triangle with shoulder blades retracted. 
4. Using your triceps to bring your torso up again. 
5. Create space between your shoulders and ears at the top of the movement. 
6. Repeat. 

CUES
- Right Triangle 
- Squeeze Triceps
- Proud Chest

Bench Dips

GOAL
Accumulate a high amount of work load through pressing, hip flexion and jumping #HeavyBreathing 

DETAILS
1. Bend over and reach the hands to the ground.
2. Jump the feet back into a plank position.
3. Lower the whole body to lay on the floor.
4. Press up off the floor and jump your feet under your hands (optional: scale by stepping one leg under your shoulders at a time.)
5. Return to a standing position with feet under your hips.
6. Jump up and clap overhead.
7. Repeat until sweat turns into blood

Pro-tip: Burpees are extremely mentally challenging. You will hit mind failure before you hit muscle failure, so zone in and kill this shit. 

CUES
- Chest to Ground
- Feet Replace Hands
- Breathe with a Rhythm

Burpees

GOAL
Get that static hold for core endurance and strength #PlankMore

DETAILS
1. Feet together, butt squeezed, tuck the ribs down and flex your belly button in. 
2. Actively crunch you abs into your spine and keep the elbows below the shoulders or slightly in front. 
3. Keep it tight and focused. Think about donuts, not how bad it hurts. 

CUES
- Elbows Under Shoulders
- Feet Together
- Extend Legs

Plank

Circuit 🔥

W6/D2 Upper Body Toner ❤️‍🔥

Slow tempo is the real thing 🤤🥲🥵

Alex

Just getting back into the gym...feeling good!

W1/D1 Surfer Legs 🌊

Devon

Kristin

W1/D2 Upper Body ❤️‍🔥

That ending killed me🫱🏼‍🫲🏾😭

Kiersten Dupree

KILLER ❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥

Kate

I personally couldn't do the burpees with my bad knee but that's a me thing... other than that great

W1/D3 Full Body Gains 🏄🏼‍♀️

I wish there were alternate exercise suggestions for at home workouts so I don’t have all of the equipment

Zephira

W1/D4 Butt Stuff 🍑

This program is great. Makes me look forward to working out every day.

Kaitlin

Holy sh*t my lower body is on fire 🔥🔥🔥

W2/D1 Leg Day 😈

Vanessa

W2/D2 Upper Body 🖤

Love this! Is there a good alternative to battle ropes?

Good workout, just felt more upper body than full body. Wished there was more core/lower body

Safy

W2/D3 Full Bod Surfer 👙

I've never been someone who liked exercising. I recently gained a bunch of weight due to medical issues and it was making my health worse. I decided to try Momo's Surfer Program to get back into shape, and while.its definitely hard I actually am enjoying myself. I kinda look forward to working out now?! Crazy. I'm on week 2 and already feeling so much stronger.

Jess

Emma

W2/D4 Bootylicious

Great lower body day! Legs and abs are feeling it already

I died. Had to take a break last week and it feels like I didn't workout for a year 🫠

MARIANA

W3/D1 Legendary Legs 🦿

Almost 1 year later im back to this workout. I didn't really track how much I used to lift, but I am sure im stronger now!!

W3/D2 Upper Body Gains 💪🏼

Today began as a great day after yesterday was such a shitshow. Thanks MoMo for helping me find balance

W3/D3 Full Bodyodyodyody ❤️‍🔥

It was a great way back into the gym. These weeks are hectic, taking it one day at a time

Jennifer

W3/D4 Booty Day Babes

I skipped cardio because im running late, but I know my legs will be DEAD by tomorrow

W4/D1 Leg Day 🍗

Love. Simple (not easy) and great to put some weight on!

My core feels SOLID after thus sweaty session 😌

Ellie

W4/D2 Surfer Gains 🖤

One of my favorites so far 🔥 biceps about to explode!

W4/D3 We’re Hittin Everything Today 💪🏼

Great! Didn’t have time to do the last two but I’m feeling like jello already !

Holy sh** favorite so far. It hurts so much yet it feels so good!

W4/D4 More Booty 🍑

Awkward but good hahaha got me out of my comfort zone 🔥

this was a killer… don’t mistake the kettlebells for being less work 😭😭😭

Finn

Love the kettlebell work and this was my first time doing weighted planks! Thank you for the encouragement!! 🖤

Madeline

W5/D1 Surfer Legs 🏄🏼‍♀️

High energy here 🔥 that last circuit is a killer

W5/D2 Surfer Energy ⚡️

Great workout! Absolutely loved this one.

Adeela

the finale is the finale for a reason 🫣

W5/D3 Full Body Surfer 💀

Loved this workout. Killed my butt and it feels great

Had the last 4 days off! Feeling that booty buuuurn!

Kris

W5/D4 Did someone say… booty?

Amelia

W6/D1 Legs on Legs 🦿

Goood! Had to modify a bit because I did not have access to equipment

Kathleen

W6/D3 Upper Body Vibez 🫶🏼

That was a killer way to end a kickass 6 weeks! 🔥 😘🖤

Weww shit ! 🥵🥴 Finished Strong ! What’s Next !? 😏

Gawddamn. That was a killer workout. 🔥

W6/D2 Upper Body Toner ❤️‍🔥

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