Name: Playbook - Morgan Olson - W6/D3 Last Leg Day
Uploaded: 2023-06-09T21:05:11.353Z
Duration: 60 min
Description: W6/D3 Last Leg Day

Sandra

Marci Martinez

Brenda Elí.

Ashtin Markowski

Corbin

Dani

Rebekah

Natasha

My ass is on fire 🔥🥵🔥🥵🔥🥵

Sarah

Naomi

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
No, it doesn't include bae with a cup of coffee and waffles in her hand. But, do these often and they will produce the same amount of happiness #BootyAF

DETAILS
1. Get an upright, proud chest and feet in squat position. 
2.  Slightly bend your knees and push em out a little, aka external rotation to active your glute medius. Nail that setup.
3. Stiffen up your back and brace your abs. Flat back, you know what that is. 
4. PUSH THOSE HIPS BAAACK. Feel the stretch and pressure in the back of your legs. Yep, those are your hammies. Say good morning to them.
5. Hinge at the hip. Depth is dependent on your ability to maintain a flat back. 
6.  Stand and squeeze that azz. 

CUES
- Flat Back 
- Shoulder Blades Pinned
- Brace Abs
- Reach Hips Back
- Squeeze Your Butt

Bodyweight Good Mornings

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
Cardio life, aim for a soft landing. Swap for 1 regular squats with 5 high knees jumping is too much impact per rep. 

DETAILS
1. In squat position, squat with driving the knees out. 
2. Accelerate out of the bottom right of the squat and jump. 
3. Extend knees fully. Squeeze your butt. 
4. Land softly. 
5. Repeat. 

CUES
- Tall Jump
- Soft Landing
- Exhale on Jump

Jumping Squats

CNS Warm Up 1 (Home)

GOAL
Strengthen your external rotators for healthy knees, lower back and butt 

DETAILS
1. Lying on your back, bend at the knees, and press the bottom your feet together.
2. Drive your knees toward the floor.
3. Press into the floor with your feet to raise your hips, and squeeze your glutes at the top of the movement.
4. As you press, exhale gently to engage your abs, putting less pressure on your lower back.

CUES
- Squeeze from Glutes
- Tuck Your Pelvis & Chin 
- Push Knees Out

Frog Pumps

GOAL
The benefits remain endless. Lockout strength, mass on booty, dimple reducer, and awkward eye contact opportunities

DETAILS
1. Lying on your back either on a bench or on the floor.
2. Bend at the knees, and plant your feet into the floor.
3. Press into the floor with your feet to raise your hips, and squeeze your glutes at the to initiate the movement.
4. Exhale gently to engage your abs, putting less pressure on your lower back.

CUES
- Initiate with Squeeze of Booty
- Drive from Heels
- Knees Over Ankles

Bodyweight Glute Bridge

GOAL
Retract the back side of your body for better posture and muscles

DETAILS
1. Lay on stomach with palms facing down. 
2. Begin by squeezing from your glutes and raising arms up. 
3. Lift arms and legs as high as you can, initiating from spine and glutes. 
4. Lower hand height if you’re shrugging up. 

CUES
- Squeeze from Glutes
- Exhale on Up

Supermans

Butt Stuff Triset

GOAL
Stop that quad loading lunge and sit back into the hips for glute work and team no knee pain

DETAILS
1. With dumbbells in each hand, stance is wide like a squat. 
2. Initiate the movement by taking a step back. Reach your hips back and lower your chest over your knee. Contacting the back leg through only the ball of the foot, descend until your knee nearly touches the ground. 
3. Lower slow, load the hip and then to stand drive from the front leg, not back. 
4. Do desired reps on one side, then switch. 
 CUES
- Hip Loading
- Chest Over Knee
- Sit Hips Backs

Dumbbell Step Back Lunge

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

Princess Superset 👑

GOAL
Get that booty, abductors and hamstring meaty 

DETAILS

1. Feet wide with toes slightly turned.
2. Begin by simultaneously reaching your hips back and bending the knees.
3. As you descend, spread the Earth with your feet aka push those knees out. 
4. When the hips go just below the knees, you can stand up. If you look like a rounded goblin, you gotta stretch mo.
5. Ascend and squeeze that ass at the top of a rep for ultimate booty building.
6. Exhale on the way up

CUES

- Chest up
- Shoulder Blades Pinned
- Knees Push Out
- Weight in Heels

Bodyweight Sumo Squat (3 sec eccentric)

GOAL 
Load the quads with just your bodyweight 

DETAILS
1. Kneel on a yoga mat.
2. Open your hips and squeeze your butt as hard as possible. 
3. Keeping the sternum elevated towards the ceiling and squeezing your butt as hard as possible, slowly lower back towards your heels.
4. Go as far as you can without breaking at your hips.
5. Squeeze the quads to rise to starting positioning. 

CUES
- Squeeze Butt Hard
- Lower Slow
- Tall Spine

Kneeling Leg Extension

GOAL
This is a weird one but your calves will thank me later

DETAILS
1. Get into a low squat - yes your mobility better be good. If it isn’t start doing a squat hold for 1-5 min every day.
2. Hold onto something so you aren’t gonna fall over.
3. Begin by pushing your heels as far down as possible.
4. Shift your weight forward towards your knees.
5. Extend your foot and flex your calves as hard as you can.
6. Slowly lower and repeat. 

CUES 
- Mind Muscle Connect to Calves
- Knees & Weight Forward

Squat Calf Raise

Dino Legs 🦖

W6/D3 Last Leg Day

Alex

Thank you! The video was great! I love your dogs! 😎🐶🐶

Renee Smith

Jacynthia

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Mandy

Mercedes

Second time doing this—my favorite workouts so far are this challenge

W1/D1 Full Body Fresh 💪🏼

Tracey

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Eileen

W1/D2 Back Attack 🧨

This one was deceptively brutal but great.

Kalena

W1/D3 Thicc Leg Day 🦵🏼

Kris

Maya

Jessica

W1/D4 Hulk Push Day 😝

Almost forgot what a doozy that one was 🥵🔥🥵🔥

W1/D5 Mental Toughness Friday 1

W2/D1 Funky Fresh😎

Alaina

We were literally dead laying on the floor after this!!

W2/D2 Pull Power⛓️

I AM DEAD!! Excellent legs workout to end the work week!! 🦵🔥

Legs are shaking. Hell yeah! Thank you Momo!

Ughhh I thought I did the slide and marked it as completed but I did not 🙄 it was done yesterday tho! Great workout!!

Katrina

W2/D3 New Butt Stuff 🍑

Swan

W2/D4 Push it Real Good🎸

W2/D5 Mental Toughness Friday 2

Back in the fight after a back injury. Let’s fucking go! 👊🏻

Kylie

Hans Copeland

W3/D1 Full Body Effect 😊

I'm really loving these workout here lately!!

W3/D2 Superhero Pull Day🐲

Second time around and still rude 🦾🔥🔥

W3/D3 Legs For Days

W3/D4 🌸Pushin' Daisies💀

You weren’t kidding when you said mental toughness. Daaaaaammn, Momo 😅

Abbie

W3/D5 Mental Toughness Fridays 3

Great all over today! Love the shoulder work!

Amazing 👏 Loved all the shoulder work in this

Awesome workout, took two weeks off to nurse an injury and this was the perfect workout to get me back in!

Naima

W4/D1 Mass Effect 👽

I really enjoyed the back/bicep combination!! Turkish get ups are so awkward for me, but I did them!! ❤️🔥💪

W4/D2 Pullin' Tail🦊

Was pleasantly surprised that I liked that version of the Bulgarian split squats more than the normal one

That Bulgarian squat to hinge is ridiculous!

Christi

W4/D3 Legendary Derriere

Difficult to do a superset with one flat bench exercise and one incline bench exercise

W4/D4 imPRESSive

W4/D5 Mental Toughness Friday 4

Commenting for all the FINISHERS out there with me.

Great to be back and finish what I started and had to stop for nose surgery ✌🏽

W5/D1 Full Flex

Andrea Ashworth

The perfect workout! Hit all the areas that I wanted extra work done this week! SWEET!!!

W5/D2 Twitchy Lats 🎮

I don’t think I can feel my legs 🔥😩🤦🏼‍♀️

W5/D3 Squats and the City🍸

W5/D4 Pecs For Life

Burpees were a reminder that I’m not 19 anymore 🤣🤣.

marisa

W5/D5 Mental Toughness Friday 5

W6/D1 Final Fresh Full Body

This one clicked in all the right ways for me 10/10

W6/D2 🦕Jurassic Back🦖

Ateneri

W6/D4 Pushin' Depletes

Slowly worked my way through this program, I am so much more confident in my ability to kick ass in a workout 💪 Can’t wait for the next program

By far! The best challenge so far 🦾🔥🔥🔥🔥🔥

It may have taken me 15 weeks but damn do I feel FRESH. Thanks momo.

W6/D3 Last Leg Day

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