Name: Playbook - Morgan Tyler - Floor Legs + Core Sculpt 🦵🏼
Uploaded: 2024-02-22T19:20:47.602Z
Duration: 30 min
Description: Floor Legs + Core Sculpt 🦵🏼

The perfect work out in my pj's with the TV on. Loving this style of class

Edokiya Swanson

You are on fire Morgan with this workouts 🎉

Noelia

A low-to-the-floor workout that is low impact, and perfect for a day you don’t feel like working out, but still want to move your body. Best done in cozy clothes with your favorite show on 😉

You will need:

Pilates ball 
Dumbbells 
Yoga block

- begin in bridge with one foot elevated on block
- keep the hips lifted and extend both arms overhead while extending the moving leg to a hover above the floor
- crunch back up and reach hands towards foot 
- complete 10 repetitions on each leg  
- if low back begins to hurt, modify by removing block and keeping hips on the floor

Single Leg Glute Bridge Crunch

- Begin on hands and knees
- bring the forearm to the floor of the leg remaining stationary 
- stay elevated on the hand of the moving leg side 
- bringing moving leg’s knee to same side shoulder 
- as you extend the leg back behind you, keep tension in the glute 
- keep leg extended long and slice it out to the side, pretending you can reach your toes past your shoulder
- extend it long behind you 
- the act of this knee to shoulder, and then slice = one repetition 
- complete 10 full repetitions on each leg

Knee to Shoulder + Slice

- begin in bridge with feet elevated on blocks 
- bring a set of dumbbells to hips 
- the closer the heels to the butt, the more this will work the glutes. The further the heels away from you, the more this will work the hamstring. Neither is right or wrong, just pick where you’d like to feel the work happening. 
- drive the hips up to the sky, and slowly lower them to the floor. 
- as you drive up, keep pressing through the heels 
- complete 12 repetitions total 
- to modify, remove the blocks from beneath the feet

Elevated Glute Bridge w/ DB

- begin on hands and knees, with Pilates ball behind one bent knee, and other leg fully extended behind you 
- lift the extended leg up behind you, finding a leg extension and squeezing the glute at the top of the movement 
- lower the extended leg and lift the knee of the bent leg off the floor coming into plank 
- continuing to squeeze the Pilates ball behind the knee, and find a donkey kick as you drive that heel toward the sky 
- lower back down and repeat 
- those two movements = one full repetition 
- complete 10 on each side 
- to modify, stay on hands and knees and do not lift into plank for the donkey kick

Plank Donkey kick to kneeling leg extension

- begin on side with knees bent and supporting yourself on your forearm 
- begin to lift the hips up into side plank, opening the legs like a clamshell 
- lower back to start 
- complete 10 repetitions on each side 
- to modify, keep the hips on the ground and just work on lifting/lowering top leg

Clamshell Side Plank Lifts

- begin lying on your side supporting yourself on your forearm 
- keep the top leg bent for your support 
- keep the bottom leg extended 
- place a block near your feet and begin to lift and lower the extended leg over the block, moving front to back 
- complete 10 repetitions on each leg 
-

Side Lying Block Pass-over

- begin on hands and knees 
- place a Pilates ball under your shins 
- begin to glide front to back with the knees
- if you don’t have a Pilates ball this can be done in traditional plank pose under your feet by using a Tupperware lid or paper plates if you’re on carpet, or a dish towel or socks if your on hardwood or tile.

Bear Hover Glide

- begin kneeling with dumbbells in a front rack position 
- keep your upper body stiff like a board and begin to lean back 
- as you lean back extend the dumbbells in front of you to counter balance 
- only go as far as you can maintain integrity in your core and spine 
- as you return to upright, bring the dumbbells back to the front rack position 
- complete 10 repetitions 
- to modify so this without dumbbells and reach your arms out in front as you lean back

Camel Hinge w/ DB

Lower Body + Core Sculpt

Floor Legs + Core Sculpt 🦵🏼

Yay 2.0!!! Loved this one ! I've been bent over my phone and computer at work all day. This was a great break to get me breathing and moving.  More of these  please ❤️❤️

Stand and Stretch 2.0

Greta

Really needed this today 😌 Lovely meditation for regulating your nervous system. Will definitely come back to this.

Chloe

Quickie Meditation ✨

Kara

Spicy Floor Full Body SCULPT

Delicious! Will be taking these exercises into my daily morning movement 👏

Andie

I'm working in an office and sitting like all day and this is absolutely amazing for my back! Defensively gonna do that regularly! 😍

Back Body Strength + Posture Corrector

What a lovely way to start the day 🥰🥰🥰🥰

Josephine Graabæk

Made the mistake of looking at Instagram first thing this morning and per usual all of the news put me in a funk. This really helped center me and turn my morning around a bit. Thank you ❤️

Elena

Samantha

Sweet Morning ☀️

That was way more challenging than I expected in the best way

Jillian

Amazing class. Perfect quick morning session to turn my hips on!

Alandra

juicy hip openers with some sneaky core - love it; thank you!

clementine

Honey Hips 🍯

I finally downloaded the app today after thinking about it for a while. I need a major reset and this helped me so much. Can’t wait to keep trying new workouts!

Chelsea

Catherine

10 min ABS 🔥

I loved this flow! Great class to jump back in from a 3 week hiatus 💪

Emmy

What a fun playful class! A lil spicy and fun transitions that I would never do on my own. This is why I love Morgan’s style. It’s not the same as anybody else. Challenging you to be ok with where your body is TODAY. 
Found my flow state. Going back to work with a happier mindset

Sophia

Mini Build 4.0

Becca

Wow the burn tho🥵there was nothing cozy about this😂

Cozy booty + core sculpt

love this one so much, finding that it’s a great way to start the day too.

Jessica

Go to daily for feeling less like a crumpled up piece of paper and more like a fresh flower bending with the wind 😂

Stand and STRETCH 🙋🏻‍♀️

Katherine Almen

Holy damn! That was spicyyyy 🌶️🌶️🥵

Courtney

This may be my new favorite leg work out 😅🔥

20 Min Quads + Inner Thighs ❤️‍🔥

Pairs perfectly with sleepy time tea 🌙

Kaly

This was amazing for what I needed tonight which was exactly that… cozy yoga 😍

Katie

I really haven’t felt inspired with my yoga practice in so long. I feel like this finally brought me back to my mat without being too intimidating! Thank you Morgan💗

Alli

Cozy CALM yoga

Ok full body !!! Focused on glutens and hammies but the whole kit and caboodle gets 🔥

🔥 the pilates ball you recommended worked well

Britt

Bootie is on fire 🔥 Loved this!! quick but effective

10 min Pilates ball glutes 🌶️

Really good. Anxiety crept in and I had to pause for a moment and come back. Weird but that’s hips and side body for ya I guess!

A luxurious way to start my morning, thank you!

Nicole

Looooooved this! And Morgan’s funky transitions are sooooo good for my ADHD brain

Sarah

Yoga for the Side Body

Fleur

Truly one of my fav flows of Morgan’s! Felt so good I immediately ran it back after the first time through. Great for when you’re feeling anxious and need that warrior boost. You’ll get both some heat and delicious stretches. Thanks Morgan 💜

WARRIOR flow

Anna

Taylor

Wow!  My lil arms are having the best smoked moment 🔥

10 min Upper Body BURN OUT (no weights)

Awesome quickie workout! It certainly got the juices flowing!

Amanda

Leesa

17 min low body + core ❣️

Low Impact Full Body Workout

Haven't felt that present during a flow in a very long time ❤️

So fun! I loved beginning and ending in the same posture and how the flow circled the mat! Fresh and creative. 💜

Melanie B

The most beautiful transitions. Feeling stretched and alive after that practice. Thank you!

Felicity

Too Busy for Yoga 2.0

I really enjoyed the tricep stretch on the block! My neck feels better too.

Exactly what I needed today. After attempting a challenging practice I took a moment to tap in. I needed more space to breathe and let the body feel at ease. This class was everything my body was craving. Thank you morgan ✨

Angelina Delorenzo

RENEW yoga

This has been so helpful!! I’ve only been doing this once a day for 4 days and already the difference in my tight hamstrings is crazy!!

Thanks for this! I am so excited to have a stretch programme with a goal in mind 🥰

Elise

Thanks for creating this class! It’s going to help me reach one of my goals for the next year or so :)

Hadley

Journey to Splits

Kristin

Upper Body Mobility + Stretch Sequence

I did this on my lunch break at work and it was so lovely 💕 thank you!

Gracen Fleming

How do you always come up with the best stretches!? You have so many in your book 😍

Manon Thyssen

Stay Centered Yoga Flow

Rita Merriam

Wowza!! My abs and arms are burninggg! This was amazing definitely will be using this again in my workouts! Thank youuu

Fantastic on a day I didn’t want to move 🫶🏻

Clare

Floor Arms + Core Sculpt 💪🏼

This was such a good class to use my first time back at the gym that wasn't like a group class. Great if you're unsure where to start with weights. It's tough as you want it to be and you can really sweat haha the perfect confidence boost!

Holay that was good. At first I was a little confused but after the first couple minutes I got it. These dumbbell workouts are my absolute favourite right now. 💪🏼🤓

Caitlin

Under 30 Total Body w/ dumbbells

Just recently had a death in the family, and my anxiety has been eating away at me. This calmed my nervous system right down. Loved Morgan’s constant reminder to just feel all the sensations coming up instead of running away. Also very nice to start slow and then heat up, with lots of focus on the hips. My favorite teacher to come back to whenever I feel lost and need a solid soft practice

Aliya

I feel amazing after this class. It’s crazy how much tension we can hold in our hips.

This was amazing! I was feeling a bit sad myself today and feel better with all the tension released from my hips.

Lindsey

Feel to Heal Yinyasa

Loved that practice! I feel so peaceful, thank you!

Kelly

Best thing since sliced bread… 🍞 🙏🏼

Celeste

Yoga to Calm your Mind

Keeping this one in my favorites! Soooo good!

Nadezda

So sore from a bodyweight workout  and this felt ahhhhmazing

I have this saved in my favorites for an easy go-to! Absolutely love it. Thanks, Morgan 😊❤️

Upper Body to relieve stiffness and soreness

This was a great class for me and my mom to do together as a wake-up class :)

Tina

Wow this was amazing. I’m on day two of my period and was feeling crummy. The supported waterfall felt so good for my cramps.

Annalisa

Rapid Restore Yoga

This felt great and I loved the flow to it! Thank you!

April

That was delightful. The perfect mix of challenging and juicy yummy stretching.

Jacquelyn

Anytime Free Flow Vinyasa

Don’t have much time for the BBS workouts these days 🫤 but I was able to squeeze most of this one in!

love it every time, wish there was more of this

Brenda

👍👍👍 prepping a little bit more before starting BBS

Strong Arms + Back

Wonderful flow! I'll be trying that one again and again 🌿

Megan

Eliana

Katelyn

Pick me up yoga

Loving all the DB workouts! For hamstring curls, if you have neoprene covered dumbells, they won't stay upright while you're lowering to the mat because the end is slightly rounded so an alternative exercise might be nice.

Sweating my ass off and LOVING every minute of these workouts! Thank you Morgan!

Amber

Dumbbell Lower Body Blast

It was great! I wish the volume was a little louder though, but I really enjoyed the deep breathing!

Rebecca

Christina

Very nice, slowely and relaxing 🙏🏻💚

Soft and Slow Morning

Tammy

A nice lil sweat sesh, short and sweet! I really enjoyed the options to add on for an extra challenge!

Amazing! First time with weights and I loved it! Pls more of this🙏🏼😊

Full Body + Core w/ Weights

Amazing class, just what I needed thank you!

Roos

This was just perfect way to start my day 💚 thank you!

Loved this flow especially for when you're short on time!! Thank you Morgan ❤️🥰

Elle

Too Busy to Flow ⏰

It’s so amazing to me how much can happen in just 20 minutes. It has been a ROUGH week for me (body, mind, everything!) and I haven’t been on my mat in about a week. I felt so stiff and “rusty” at the beginning of this practice, and at the end I feel so much more like myself. Thank you thank you as always! 🫶🏻

Hannah

Loved it so much to flow from beginning to end 💜

Paya

Minimal Cues Morning Class ✨

Sherry

Michelle Jacobson

5 Minutes to Feel Good

Hell yes!!! 💪🏼🔥 I figured I would only do three rounds and save the energy of that fourth round to get me through the rest of my work day. I probably should be able to perform walking around today at work 🙄😂 thank you for this!

Quad Killer 🌶️

Did not want to do yoga today. But when it came down to it, even my partner joined! Thanks for the sweat and the slow transitions.

Kristine

Just what I needed. I was sick for weeks and needed to get my body moving again. This was perfect. Thank you Morgan 🙏💕

Meagan

Exactly what I needed after 24 hours of travel, I needed yoga so badly but oh my f$&@ did not want to do it.

Floor Legs + Core Sculpt 🦵🏼

Community

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