Name: Playbook - Morgan Tyler - Quad Killer 🌶️
Uploaded: 2024-04-16T17:20:53.212Z
Duration: 25 min
Description: Quad Killer 🌶️

Set your legs on fire with this quad focused body weight circuit! Add in your own weights to take this up a notch.

✅ start standing with feet hip distance and hands behind head
✅ step forward with one leg and twist to face the lunging leg 
✅ step back to start 
✅ complete 16 reps total aka 8 on each leg 

FORM TIPS: 

✨ squeeze thighs in towards one another for balance 
✨ tuck the tailbone slightly and stay tall through the torso 
✨ firmly and evenly press through the lunging foot to return to start

Lunge w/ Rotation

✅ begin with heels elevated on a yoga block or a book (aim to elevate heels 1-3 inches)
✅ perform a squat 
✅ 12 repetitions total 

FORM TIPS:

✨ stay tall through the torso 
✨ sit the bum back as though you are sitting in a chair 
✨ exhale to rise

Elevated Heel Squat

✅ place one foot on an elevated stable platform 
✅ step up with control, and lower with control 
✅ perform 8 on one leg and then switch 

FORM TIPS: 

✨ hinge forward to make this more glute focused 
✨ keep the torso more upright to make this more quad focused

Box Single Leg Step Ups

✅ take a wide stance and turn the toes out 
✅ sumo squat and stay at the bottom of the movement to pulse once 
✅ return to start

FORM TIPS:

✨ stay tall through the torso and spine 
✨ press put through the knees and thank them over the toes

Sumo Squats with Pulse

✅ place one foot on an elevated surface behind you (preferably a low bench/box/chair) 
✅ adjust your other foot out in front of you 
✅ lower down allowing the back knee to drop, and strongly press through the front foot to rise 
✅ Complete 8 reps on each leg, 16 total 

FORM TIPS:

✨ take a staggered stance imagining your feet are on train tracks to help with balance 
✨ keep the front knee tracking over the toe
✨ stay logged through the torso

Bulgarian Split Squat

Quad Killer 🌶️

That was an incredible workout! Baby is sleeping and i needed something quick and effective!! Wasn’t going to workout but thought to myself, self let’s see what Morgan has that’s quick! Thank you!

Jules

10 min Pilates ball glutes 🌶️

Megan

That was brilliant! Nearing my period, was feeling super low and unmotivated this morning, and this was a beautiful little ‘pick me up’! Love this one xo

Renée

Why it never stop burning 🔥 ahaha 🤣 even after the Third time I did it 🤣🤣

Eliana

17 min floor abs + booty

Never knew flapping my arms could burn so much 😂

Celeste

Waldo

10 min Upper Body BURN OUT (no weights)

Catherine

Brenda

Felt better this time. Still decreased reps and 3 rounds.

Fleur

Courtney

Perfect short work out before I start my day

ELHAM

Body-Weight Legs + Core Workout ❤️‍🔥

4 minutes is harder than in sounds!!! love this quick booty pump

Payton Brown

Lauren

Quick and spicy! A great work out to bust out when you have only a few minutes 🥰

Eliza

Booty in a FLASH 🍑

Phew. That was tough but the best kind of tough.

Lindsey

Elise

haha, my arms feel strong and weak at the same time 🫠

Anna

Arms in a FLASH 💪🏼

Arms in a FLASH 2.0 💪🏼

Quickie DEEP Core Circuit 🔥

Slip & Slide CORE BLASTER 🔥

Core ACTIVATION 💥

On a lil vaca with the fam and this was a perfect hit before my lil one woke up! Thank you!

Josephine Graabæk

Loved it but I have pain in my neck while doing the abs with my arms behind my head 😭

Cristiana

Abs in a FLASH. 💥

Abs in a FLASH 2.0 💥

Abeer

Another quick and satisfying work out. So easy to squeeze in while traveling, if you have littles, or as way to bring daily movement to your life 😍

Full Body Sizzler 🔥

Yoga-inspired Full Body SCULPT 🔥

This was an amazing bodyweight workout!! Thanks!!

Lauren Batorski

My body is going to be sore tomorrow! Great workout.

Dee Hurter

Full Body BURN. 💪🏼

Oh. My. God. I can’t BELIEVE I made it through 3 rounds 😅😅😅 that was crazy 🥵 in the best way 😮‍💨🔥

Only made it through 2 rounds and modified the bear walks with a hold instead and I'm still dripping. Dead 💀

Nichole

This was awesome! I feel like I got a full body workout and worked up a good sweat in very little time! Will definitely be saving this one 😊

STRENGTH Challenge Circuit 🔥‼️

Andy

Body-weight arms + core workout ❤️‍🔥

Felt the burn! I’ll definitely be sore tomorrow.

Love it ♥️ amazing class to get back moving after 6 weeks of BBS

Noelia

Quick and spicy! So fun! Love the guided EMOM so I can turn my brain off 😉

Damn, after 1st set I thought I wouldn’t make it through 3 rounds 😂 but I did and my core is on fire now 🔥🔥🔥 thank you for that one!

Quad Killer 🌶️

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