Name: Playbook - Morgan Tyler - Circuit 4
Uploaded: 2024-03-18T16:18:36.237Z
Duration: 10 min
Description: Circuit 4

Leah

Melanie

I can't believe how much I was fixated on having 'turtle abs' when I was younger. These are absolute killers, but sweet and simple. And of course my handstands are improving. Thank you!

Valentina

I did this after a workout and started dripping sweat again 💦

Christina

I love Ab‘asanas! In fact, I held my first forearm stand this week 🤗🧡

Fire up your core and begin to create the essential foundation to your practice and fitness regime by incorporating this program into your daily routine.

This program is meant to be used in 10 minute increments, either on its own, or before/after a workout. After completing the wrist warmups, pick 5 exercises below (mix and match, have fun with it!) and continue rotating between them, following the instructions for each, until 10 minutes is up.

• Begin in downward dog. 
• Similar to the previous exercise, look in between the hands, bend at the knees and jump into a pike position with your legs, coming to land in a forward fold. 
• Remember to squeeze the thighs together, shoot to aim the hips over the shoulders and pour weight into the hands. • This will probably feel very hard and sloppy at first, but keep practicing, even if you are starting with baby hops. 
• Complete 5 jumps.

Downward Dog Pike Jump to Standing Forward Fold

• Starting in Dolphin pose, slowly begin to shift the weight forward into a plank. • Make sure to stack the shoulders over top of the elbows, and keep the hips from dipping too low 
which compromises the lower back. 
• Once you work your way into a solid dolphin plank position, begin to push back to start. 
• Complete 10 full repetitions.

Dolphin-Plank-Dolphin

• Starting in downward facing dog begin to shift 
forward like you are going into a plank posi-
tion and bring opposite knee to rest on top of 
opposite elbow/tricep. 
• As you bring the knee to meet the elbow bend at the arms like you would for Chaturanga, squeezing the elbows in towards each other.• Tap the knee on top of the elbow (or tricep) and return to the starting position. 
• Complete 5 repetitions on each side.

EPK I Tap n’ Back

• Starting in a narrow yogi squat, lift the hips high toward the ceiling, with hands planted firmly on the mat in front of you. Start to lean forward as if you are moving into crow pose. 
• The knees should be resting on the backs of the triceps and feet are resting on the ground. 
• As you begin to lean and shift your energy forward, lift only one foot off the ground, focusing on squeezing knee to chest and heel to bum as 
much as you are able. Bring it back down to the mat. 
• Now repeat with the other foot. Start to al-ternate legs and complete 5-7 taps on each foot.

Crow Foot Switches

• Before you begin these I can’t stress enough how important it is to do this 
exercise SLOWLY. 
• Really imagine pouring weight into 
the arms and palms as you go 
through these. 
• Begin in downward dog. Start to look in between the hands and take 
baby steps towards the top of the 
mat. 
• This should be very challenging if 
you aren’t moving too quickly. 
• Focus on stacking the shoulders 
over the wrists and ending in a for-
ward fold with the hips over top of 
the shoulders. 
• Return to downward dog. 
• Complete 5 walks.

Downward Dog walk to Forward Fold

Day 4

Circuit 4

Fun moves and challenging! Stoked that I was able to complete each move! Always room for improvement, looking forward to it!

Caitlin

Adrienne

I could only do two of the five as the other three were difficult for me.  But I enjoyed the two I could do!!!

Kathryn

Circuit 1

Woah I’m dead in the best way possible!

Angelina Delorenzo

I would like if you had live versions of these too!

Carolyn

Hey, how many rounds are you supposed to do ? Thanks

Marjorie

Circuit 2

So strong. I can see how thats going to improve my handstands. No idea how to do wounded pigeon taps though, i need more flexibility. I'm no where close with that one x

Fantastic💖my arm balances have grown so much stronger and more stable with these exercises, thank you so much for teaching me that strong is more beautiful and fulfilling INTernally than looking a certain way. (It’s definitely something I struggle with but I’ve had a similar arc this past year with my body to what (at least you’ve shared) on Instagram)- It’s really really hard and I don’t know that I’ve accepted myself/look in the mirror and “like” myself all the time with the way I look now, but I know I’d rather stay like this than what I used to be, even if sometimes I still look in the mirror and “miss” that, I equally (and more so) wouldnt ever want to go back to feeling that way. You know? I don’t even know that I know lol. I’m sorry if this is crossing a line or I’m just ranting to a void bc this isn’t really a review exactly anymore? but I did just really want to thank you for that, for this journey that I’m definitely still on and trying to figure out.

Caroline

The wounded pigeon was possibly the hardest thing I’ve ever attempted in yoga

Tricia

Circuit 3

Amazing, my strength is building up so much, i can feel a difference in a week already. X

Circuit 4

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