Name: Playbook - Morgan Olson - W6/D3 Last Leg Day
Uploaded: 2024-01-21T02:10:11.882Z
Duration: 65 min
Description: W6/D3 Last Leg Day

Charly Barnett

Rachel Flores

MARIANA

Christi

Mika

Succeeded to making me nauseated again 😵‍💫🥲🦵🏼

Alex

Went a bit too hard and subluxed my hip🫠

Four

Kallie 

Crystal

Louis

Call me weird but those flipped back extensions were so much fun?! Getting better at the split squats as well

Vanessa

Mercedez

Kadyn

Those flip on back exercises had my whole body shaking. Insane selection for today's training💪

Boy howdy. There was not a single moment of joy during that workout. But I got it done and I’m thrilled I did it.

August

Ok ok…getting *better* at not looking like such a drunk cowgirl. Practice makes perfect I guess!

Nicole

Annamaria

Loved the last set! Will do it more often.

Gbrla Prds

Sweaty 🥵 can’t believe this is the last one!

Bennett

I’m trying to get off the back extension machine but I can’t feel my legs ☠️

Korra

Thought I was gonna puke after every Princess Superset

Robi

This workout really got the sweat flowing and the blood pumping! It was tuff but the aftermath feels great. 😅

Gabriel

those back extension had my legs shaking 🥵

Marina

Michelle

Chantelle

Really working on improving my squat form. Loving the work on the side-butt!

Dang, that was good. Especially curtsy lunges and back flips🔥🦵🏻

Iuliia

Yes! Feeling way stronger. Noticed even my lighter sets today were what my heavy was at the start of this challenge. 🙂

Last! Leg! Day!!! Definitely had shakey legs after, big fan of the kettlebell slides 🛝

Mads

I absolutely hated this one last week! But, I fell in love with it this week! Absolute burner of a leg day! 🔥

Kelly Backes

So what do you do after this? You've got your gym habit down pat, your protein coming every day. If you want more nutrition info, such as carb cycling, macros, more recipes, check out a Body Type Program at: https://www.momomuscle.co/collections/all 

If training is your jam and the app is your happy place, then I'd move to the Fighter or the Surfer programs. You're ready, trust. The Fighter is for them arms, the Surfer is for dat a$$. Whichever is your goal, I'd take a looksy over there

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
What is this name…luckily the power + coordination you’ll develop will have this tongue twister the least of your worries 

DETAILS
1. Start in a lunge position with a med ball (8-14lbs)
2. With left leg forward, swing the ball up around throwing on the outside of forward leg.
3. Catch ball and alternate legs. 
4. Repeat the throw on other side. 

CUES
- Powerful Throw
- Knee Pushes Out
- Exhale on Throw

Alt Lunge Med Ball Slam

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

CNS Warm Up 3

GOAL
Compound movement that hits it all

DETAILS
1. Place barbell on your back and create a shelf by squeezing your shoulder blades back and down.
2. Proud chest, with feet shoulder width.
3. Start by reaching the hips back and pushing the knees out.
4. Lower slowly and until the hips break parallel. 
5. Stand by driving the knees into the floor and squeezing your glutes.

CUES
- Proud Chest
- Brace Abs
- Knees Out

Barbell Squat

GOAL
Puts more focus on hamstring and glute, loads your hip joint, and works your shitty coordination and balance #AlsoBooty

DETAILS
1. Place barbell on your back, arching your shoulder blades back and down. 
2. Step in a lunge stance, feet shoulder width and long length is where the back knee is at a 90 degree bend when you descend.
3. Begin by pushing the hips back and down
4. Knee is over ankle. The more forward, the more quad. The more hip back, the more glute. 
5. Knee pushes out. It is not inside your ankle/hip.
6. Ascend up with your chest over the knee and the hip remains back. 
7. Repeat reps each side. 

CUES
- Sit Hip Back for Booty
- Chest Over Knee
- Knee Out
- Step Closer for Quads
- Feet Shoulder Width Apart

Barbell Split Squat

GOAL
Get an apple ass, lunge correctly, strengthen the hips, & correct imbalances #HighKeyBenefits

DETAILS
1. Stand with feet shoulder width apart. Chest up, shoulders back. 
2. Shift your weight to your stationary leg and reach behind with the other leg to take a wide, lateral step.
3. Look like the cute cowgirl you are and keep those hips straight forward as you descend into your lunge. 
3. Front knee pushes out like the squat, pressure is in the heels, stretch is in glute medius, aka side butt.
4. Drive out of the position through your heels. 
5. Repeat until desired reps. Then switch legs.

CUES
- Don't Look Like a Drunk Cowgirl
- Slow and Controlled 
- Drive from Heels
- Knee Pushes Out

Kettlebell Curtsy Lunge

GOAL
Core killer + hip loading for booty 

DETAILS
1. Get in sumo stance with legs, toes straight forward or slightly turned out. 
2. Begin on one side and grab a dumbbell on the other side. 
3. Start the descent by pushing your hips back, knee out. 
4. Chest can come over the knee for balance. 
5. Pause at bottom of squat. 
6. Slide over and drive from the bottom of the other squat position. 
7. Drive from mid-foot to stand. 
8. Repeat on one side, keeping tempo in check and pushing hips back. 
9. Reps are total. 

CUES
- Hips Back
- Core Engaged + Stable
- Pause
- Stay Low

Kettlebell Sliding Lateral Squat

Princess Superset 2👑

GOAL
Lower back health which is key to life, lifting, good sex, and getting old #ExtensionsForLifeExtension

DETAILS
1. Hinge at the hip and give everyone that million dollar view they don't deserve. 
2. Hang all the way down and initiate the movement by squeezing your glutes.
3. Squeeze your butt and hamstring and raise to be in line with your legs.
4. Hold for a second at the top and slowly lower all the way down. Repeat. 

Pro-Tip: If you walk into the gym and your back hurts, hang off the end of this and wiggle that spine #SideToSide. Hang at the bottom and warm up by just extending a few inches up then coming back down to a relaxed position. Do a set of 30 and feel those lower lumbar say "hayyyy gurrrrl." 

CUES
- Squeeze Yo Ass
- Hinge At the Hip
- Tuck Your Ribs

Back Extensions

GOAL
Static hold to develop the isometric core strength 

DETAILS
1. With the back extension hip pad just below the hips, face up. 
2. Squeeze butt, tuck pelvis. 
3. Reach overhead for added challenge. 
4. Try to focus on maintaining a perfect line in the back. 
5. Hold for max effort. 

CUES 
- Sternum Up
- Squeeze Butt
- Tuck Pelvis

Flip on Back Extension

Lower Back Attack 💣

W6/D3 Last Leg Day

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/D3 Last Leg Day

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