Name: Playbook - Morgan Tyler - Monday: Spicy Floor Full Body SCULPT
Uploaded: 2024-04-27T18:26:31.390Z
Duration: 40 min
Description: Monday: Spicy Floor Full Body SCULPT

Back with another low key living room workout that requires no equipment and can be done in your cozy clothes. This slow but spicy workout will combine mobility + strength, targeting full body and leave you with an all over burn. 🔥

- begin in a modified Warrior II lunge with the supporting leg kickstanding behind the upright leg 
- lunge deeply into upright knee resting one arm on the top of the thigh as you extend the top arm past the crown of the head 
- lift out of the lunge and begin moving to the other side of the mat, finding a modified side plank 
- lift the extended leg off the ground finding a leg lift. 
- place the leg back down (this is one full repetition)
- keep moving between these two exercises 
- complete 6 repetitions on each side

Mod Lunge to Side Plank Leg Lift

- begin in modified side plank with arm and leg extended 
- crunch the elbow to meet the knee and extend back to start 
- complete 16 repetitions total (8 on each side)

Side Plank Crunches

- begin in bridge with one leg lifted
- perform a single leg glute raise, and immediately thread that same moving leg under the supporting leg, opening the knee of the moving leg to the side and opening the hip 
- this is one full repetition 
- complete 12 repetitions total (6 on each leg)

Single leg glute bridge to thread

- begin in dolphin 
- transition to forearm plank 
- tap one knee to same elbow 
- other knee to same elbow (this is one full repetition 
- Return to dolphin plank 
- complete 8 repetitions total

Dolphin to knee-to-elbow

-begin kneeling with hands behind head 
- step up to squat, keeping the bum back like you’re sitting into a chair and the chest lifted 
- step back to starting position 
- complete 12 reps total (6 on each leg) 

* to regress this exercise, bring hands to hips

Prisoner Squats

- begin kneeling and stay upright on the hand of the moving leg 
- begin in fire hydrant keeping the key at a 90 degree angle, then extend the leg straight out to the side.
- re-bend into the same leg and return to start (this is one repetition) 
- complete 8 on each side

Awkward Fire Hydrant to Leg Extension

- begin on back with hands behind head 
- glue the low back into the ground and find lift through the shoulder blades like you could peel them off the ground 
- start with the legs in tabletop 
- glide one leg out, then the other, pause for a breath in a hollow hold 
- draw knees back to tabletop (this is one full repetition)
- switch order of legs each rep 
- complete 10 repetitions total

Leg Glides to Hollow Body

- begin in modified plank with knees behind the hips 
- begin to walk the hands out in front of you
- walk as far as you can stay hollowed out and tight through the torso 
- walk the hands back in to start (this is one repetition) 
- complete 8 repetitions total

Modified Long Plank walkout

Monday: Spicy Floor Full Body SCULPT

I appreciate you and your content more than I can say in these short answers.  thank you for this hands-free session.  I have an injured wrist and this is going to be on repeat for me while I heal.  Thank you, Morgan! 🙏🏼🧡

Monday: Spicy Floor Full Body SCULPT

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