Name: Playbook - Morgan Olson - W6/D4 Pushin' Depletes
Uploaded: 2024-01-21T02:10:11.907Z
Duration: 60 min
Description: W6/D4 Pushin' Depletes

Atto

Sandra

Brenda

Woo that one had me feeling the 🔥🥵!

Corbin

Dani

Naomi

Natasha

Rebekah

Sarah

Two more days yall. I'm tearing up I'm so proud. Get yourself into the celebration mood! You need to treat yourself tomorrow, and I mean a big treat. Celebration is the best way to reinforce habits.

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
You're only as good as your weakest arm. Unilateral pressing to develop strong pecs, shoulders, and triceps 

DETAILS
1. Start sitting upright on a bench. Dumbbell on each knee with a 90 degree elbow.
2. Use your knee to hike the weights up to your chest height as you lay back on the bench. 
3. Immediately press out of the first rep, that may be the trickiest part.
4. Elbows are 45 degrees angle your body and you got that right triangle in yo elbow. 
5. Keep one arm extended. Lower slowly on one side, control the weight as it descends. Lower elbows to parallel or just below for happy shoulders and strength building.
6. As you're pressing up, squeeze the chest.  
7. Wrist is directly over elbow. And wrist is neutral.
8. Alternate arms. 

CUES
- Heels Grounded
-Elbows Just to Parallel
- Shoulder Blades Back and Down
- Wrists Neutral

Alternating Dumbbell Bench Press

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

Pump those Pecs

GOAL
Tricep incinerator and front delt crusher 

DETAILS
1. Start sitting upright on a bench. Dumbbell on each knee with a 90 degree elbow.
2. Use your knee to hike the weights up to your chest height as you lay back on the bench. 
3. Immediately press out of the first rep, that may be the trickiest part.
4. Elbows are close to yourbody and you got that right triangle in yo elbow. 
5. Control the weight as it descends. Lower elbows to parallel or just below for happy shoulders and strength building.
6. As you're pressing up, squeeze the tricep.  
7. Wrist is directly over elbow. And wrist is neutral. 

CUES
- Heels Grounded
- Elbows Just to Parallel
- Shoulder Blades Back and Down
- Wrists Neutral
- Proud Chest

Close Grip Dumbbell Bench

GOAL
Burn em brah. This is the optimal exercise for building rounder shoulders to trick people into thinking you have a tinier waist #TrickorTreat

DETAILS
1. Grip can vary. Neutral grip for basic life or internally rotate with the dumbbell slightly in front of your hip to target that rotator cuff (lighter weight).
2. Start at the hip and raise up to the shoulders. The dumbbells should be a few inches in front of your body to move in your scapular plane.
3. Elbows are slightly bent and you're initiating the movement with your shoulders.

Pro-Tip: We're going for blood flow on this. No need to get real heavy, just go lighter and check that ego. 

CUES
- Retract Shoulder Blades
- Elevated Sternum 
- Reach Away 
- Tuck Your Ribs

Dumbbell Lateral Raises

Chest and Shoulders

GOAL
Front shoulder isolation for epic striations 

DETAILS
1. Seated with palms up towards the ceiling. 
2. Raise the dumbbells by squeezing the front of your shoulder. 
3. Keep chest proud and shoulder blades pinned back.
4. Lean forward slightly to put more tension on the shoulders. 
5. Lower slowly. 

CUES
- Proud Chest
- Scoop Up
- Squeeze Don’t Swing

Seated Front Raise

GOAL
Strong scapular function and upper back

DETAILS
1. Stand tall with a dumbbell on each hand (palms facing your torso), arms extended on the sides.
2. Lift the dumbbells by elevating the shoulders as high as possible while you exhale. Hold the contraction at the top for a second. Tip: The arms should remain extended at all times. Refrain from using the biceps to help lift the dumbbells. Only the shoulders should be moving up and down.
3. Lower the dumbbells back to the original position.
4. Repeat for the recommended amount of repetitions.

CUES - Squeeze Shoulders up to Ears
- Mind Muscle Connect

Dumbbell Shrugs

GOAL
A lil twist to the skull crushers - finish with the palm forward + keep the elbows more behind your chin #Crushed

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. Extend by squeezing the tricep + twist so your palm is forward.

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

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

Dumbbell Skull Crushers w/ a Twist

Shoulder Tricep Triset

GOAL
Protect that rotator cuff and test your core strength #AbLife

DETAILS
1. Start in a high plank with your feet slightly wider than hip width apart.
2. Keep your lower back stable as you raise one hand to tap the opposite shoulder.
3. Minimize rocking for ultimate ab work and keep your shoulder blades rounded forward for more rotator cuff gains.
4. Repeat on the opposite side.

CUES
- Protract Shoulders
- Squeeze Butt
- Crunch Abs into Spine

Shoulder Taps

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

GOAL
Build up your pressing strength through proper positioning and high volume

DETAILS
1. Set hands right outside of shoulders on the dumbbell rack, couch or bench. 
2. Get in a tight plank position. No sagging your stomach or arching your lower back excessively.
2. Feet together, butt squeezed, ribs tucked and as you descend down into the push up squeeze your shoulder blades back. 
3. At the top of the rep, push away with your shoulder blades to get more movement in your serratus/scapula. 

Pro-Tip: #1 mistake is your elbow position. If your elbows track out, that's a no no. If you lose the Right Triangle in your elbow that's a no no. 

If that happens, it's because you're pressing "too high." Step closer to the bar or bench and touch the bar to below your sports bra with the elbows close to your rib cage. 

CUES
- Plank Position
- Squeeze the Shoulder Blades Back
- Right Triangle
- Bar/Bench Below Nips

Incline Push Ups

Arm Builder

W6/D4 Pushin' Depletes

Alex

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

Renee

Jacynthia

W1/D1 Challenge Debrief

Keshia

Back on the app after. 2 year hiatus. Excited to see how we do this time around :)

Celia

W1/D1 Full Body Fresh 💪🏼

Tracey

W1/D1 PHOTOSHOOT FRESH 2.0 CHALLENGE STARTS 1/9

victor

Had to take off some sets because of time but still a legit workout

Kelly

Always love a good back + bicep combo. My curl form is always so much better when I've got a back pump going 💪

W1/D2 Back Attack 🧨

This one was deceptively brutal but great.

Kalena

Mercedes

Eileen

W1/D3 Thicc Leg Day 🦵🏼

Lilli

Kris

Maya

W1/D4 Hulk Push Day 😝

Erin

Jessica

W1/D5 Mental Toughness Friday 1

Mandy

W2/D1 Funky Fresh😎

Killer pump from start to finish. Back's feeling jacked, biceps are juicy, and the abs?! Shredded between today and yesterday. New fav workout for sure

Alaina

W2/D2 Pull Power⛓️

That hollow rock and sliding lunges got me good 🥵

Kathy

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

Legs are shaking. Hell yeah! Thank you Momo!

W2/D3 New Butt Stuff 🍑

My shoulders definitely felt the burn for this one 🥵

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

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!

Naima

Christi

W4/D3 Legendary Derriere

Killer chest pump 🔥 those bent arm raises are so effective too

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🍸

Abs are on fire!🔥🥵 Such a good workout

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🦖

W6/D3 Last Leg Day

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

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

W6/D4 Pushin' Depletes

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