Name: Playbook - Morgan Tyler - W1/D1 S&S: PULL WORKOUT
Uploaded: 2024-03-30T23:19:23.387Z
Duration: 45 min
Description: W1/D1 S&S: PULL WORKOUT

Great day one! I’ve been a bit unmotivated and it’s had me skipping the gym, so I’m excited to get back into it with this program ☺️

Peta

Lovely way to get some movement in on a lunch break schedule!

Anna

Awesome first workout for the challenge. I'm excited to stick to a proper programme instead of random workouts

Laura

I’m 7 months pp so I went very light with weight…right now it’s mostly about stabilizing and reactivating muscles I haven’t used in so long/: Ooph, I’ll be feeling it.

Margot

I’m more used to AMRAP timed circuits so I just have to get used to counting again. I also thought I was going to hear you verbally explain the moves but then realized the descriptions were there. Just getting used to the app/program!

Margaux

Kicked my ass in the best way 💪🏻🥵

Shelby AmandaLee

Loved the different movements and how they all work together!

Michelle Jacobson

I usually like it more guided but I found my way! Thank you ☺️

Eliana

This workout was just what I needed. In so many ways 🫶🏼

Sara

It hurts so good I think I can learn a whole lot from this phew!

Megan

Love this format so much!! I love that I can go at my own pace.

Great start to this month’s challenge! I have a hard time being motivated enough by myself at home but your workouts always get me 🫶🏼

Becca

You crush it Morgan! 🔥 love the different exercises can’t wait for tomorrow!

Noelia

Loved my first day of S&S!! I was so excited to start this program, and now I know it was well worth the wait. Thank you Morgan!!

Allison

Ashli

Amazing! Feeling so stoked on this program. I struggle with consistency… I really want to see this one through.

Annalisa

Absolutely loved this!! This program is exactly what I have been looking for. Thank you Morgan! Happy April yall, let's do this! 🫶

Abbey

What a wonderful way to start my week and to start this challenge! Excited for a Strong and Supple April!!

Amanda

It was a really great workout 💪 Thank you so much Morgan 💛

Mélanie

This was such a great start to this program! Feeling strong already!

Courtney Coxe

That was so good, your explanations are easy to follow. The bands really help with the mind-to-muscle connection. I find I can focus on the muscle compared to when I just use the dumbbells (if that makes sense lol). I can tell I’m gonna really enjoy this program. 😄🫶🏼

Jessica

Welcome to your PULL workout of the week! Please read instructions under each exercise for form tips and modifications/alternatives.

- Place band under your feet and behind your shoulders                      
- Hinge at the hips, bring the torso towards parallel to the ground
- Keep a neutral spine and a slight bend at the knees
- Reverse back up to starting position, keeping a slight tuck of the tailbone and squeezing the booty at the top of the movement 

*if band does not serve you, try these body weight only*

Banded good mornings

- begin standing on band, feet slightly wider than hips 
- grab the band with a narrow grip, hands inside of shoulder width distance 
- row the band upright, trying to keep the elbows higher than the wrists 
- return to start 

*if band isn’t serving you, try these with 3-5lb dumbbells to warm up*

Banded Upright Row

- begin standing 
- extend onto one heel slightly out in front 
- begin to hinge at the hips, and sit the bum back 
- scooping with the arms as you bend into the supporting leg and lower your torso over the extended leg 
- rise to standing and step the extended leg back, switching to the other side 

* only dip as low with the torso as the spine will remain long

Heel Scoops

PULL Mobility

- begin standing with dumbbells 
- hold dumbbells with knuckles facing forward 
- keep the spine long, as you hinge at the hips, gliding the dumbbells down the front of the legs 
- keep the legs relatively straight with a slight bend in the knees 
- press back up to standing, squeezing the glutes at the top. 
- immediately move into upright row
- keep the dumbbells facing the same way, row them upright 
- keep the elbows high 
- return to starting position 
- this entire movement is one repetition

RDL to Upright Row

- come onto your back placing Pilates ball somewhere on your mid back, around the middle-base of your shoulder blades depending on what feel better to you 
- bring the hands behind the head to support the neck 
- bring legs into tabletop position 
- keep lifting through the upper body as you drop the heels wide, tap them to the floor and lift back to start 

* YOU DO NOT NEED A PILATES BALL TO DO THIS. If you don’t have a ball, set up exactly the same, but with upper body on the floor or a mat. Option to keep the palms down to the side, or behind the head to find that lift and activation of the upper body. If you are fully on the floor keep the lower back glued to the ground while you do this

Pilates Ball Wide Heel Tap

- begin seated with legs extended 
- loop a resistance band around your feet, grabbing the ends with both hands 
- sit tall and activate the shoulders to retract back 
- begin to row your elbows toward your hips, pause for a two count, and re-extend the arms to staring position 


* if the pause causes you to lose form, lessen it to one-count, or remove it until you feel ready to add it in
* if bands are not serving you, come to hands and knees (tabletop) with dumbbells and complete 10 renegade rows on each arm.

Seated Banded Rows

- begin standing with dumbell in hand of supporting leg 
- begin to hinge at the hips floating the moving leg behind you 
- keep the spine long and core engaged as you trace dumbbell down the supporting leg
- keep slight bend in the knee of the supporting leg 
- drive back up to standing 
- complete 10 reps on each side 

*if your balance feels off, imagine squeezing your inner thighs in towards your midline. You can also place the hand free of the dumbbell on a chair for stability. It’s more important to feel stable and have correct form than to wobble through this and compromise your form. Balance will come in time!

Dumbbell single leg RDL

- begin on back with Pilates ball comfortably settled between or at base of shoulder blades 
- bring the hands behind the head 
- begin to find a bicycle movement with the legs, imagining you are peddling a bike as you extend one leg to a hover and bend into the other knee 

* YOU DO NOT NEED A PILATES BALL TO DO THESE. Option to lay completely on the floor with arms down by your side. Or with hands behind the head, lifting the shoulders and top of shoulders blades off the floor. If you are completely on the floor without a ball, keep your lower back glued to the ground

Pilates Ball Bicycle

- Begin in tabletop with a set of dumbbells under your hands 
- one dumbbell is to support one palm and provide more lift for your row 
- one dumbbell you will be rowing 
- extend OPPOSITE leg of rowing arm behind you 
- as you row, lift extend leg, squeezing booty at top of movement 
- row elbow back towards ribs, trying to keep a 90 degree angle with arm 
- lower rowing arm and lifted leg simultaneously 
- complete 10 reps on each side 

*if lift of leg is too much or compromising form, try the renegade row with the leg extended, but don’t lift it. Work up to the lifting of leg as you feel comfortable to do so

Tabletop Renegade Rows w/ leg lift

PULL Workout

W1/D1 S&S: PULL WORKOUT

Being a long time follower of Morgan watching her accomplish so much is an honour 🙏This is my second challenge on Morgans app and I’m super excited 💃🧘‍♀️🏋️‍♀️

Kristin

S&S EQUIPMENT

S&S: DAY 0 - INTRO

Such a nice way to recover from yesterday! Feeling very sore 😅 so I needed this.

Chloe

Julia

W1/D2 S&S: TUESDAY YOGA

Was fighting for my life but I did it 💀

W1/D3 S&S: PUSH WORKOUT

My body feels so much better now.  Thank you 😊

Felt great! Loved the side body stretches, reverse tables. and hip work after the last few days 💪

Christina

I’ve been loving Strong and Supple. I feel like I’ve found something I can really stick with! Today’s flow was so nice and Morgan’s energy is just so grounding 💗. Loving this!

W1/D4 S&S: THURSDAY YOGA

Sweaty good time! Loved the standing core with all the rotations!

This is the tangible full-body workout I’ve been searching for.👀🔎🔦🔍🕵🏻💥⚡️💪🏼🙌🏻🌟

Katie

Loved how different this was, works the brain as well as the body!

W1/D5 S&S: ROTATION WORKOUT

Beautiful active recovery movement! Especially loved the side body love and cow legs. Wonderful cues, too! ❤️

This was so nice after the rotation workout. I’m sore in places I’ve never been before! The cat cow variation was amazing for my sore obliques.

Beautiful class to finish the week ♥️

W1/D6 S&S: SATURDAY YOGA

Love the mix of weights with yoga - keeps it fresh and helps build real strength and mobility. Thanks Morgan!

Elli

Didn’t have time to get to the gym today so did this at home with lighter weights but added a set - love the versatility!

W2/D1 S&S: PULL WORKOUT

W2/D2 S&S: TUESDAY YOGA

W2/D3 S&S: PUSH WORKOUT

W2/D4 S&S: THURSDAY YOGA

Thank you so much. I have struggled a bit but I have listened to my body. This week has been great and I feel stronger.

Mary Catherine

Really didn’t want to workout today but stuck with it and keep going and am SO GLAD I didn’t give up 💪 Love these workouts so much and I’m feeling stronger every day!

Jaymee

W2/D5 S&S: ROTATION WORKOUT

W2/D6 S&S: SATURDAY YOGA

Really enjoying the Strong and Supple Program! Feeling strong 💪

W3/D1 S&S: PULL WORKOUT

W3/D2 S&S: TUESDAY YOGA

Feeling strong! Upped weight this week; thank you for your tip that those last three reps should be very challenging! 😅 💪 Great program!

W3/D3 S&S: PUSH WORKOUT

W3/D4 S&S: THURSDAY YOGA

Those rotating lunges and Turkish get ups get me every time. They’re tough but I love it! 😅

Loved it. Modified to just doing side plank instead of half Turkish get ups do to an separation. Lmk if there’s a better modification.

W3/D5 S&S: ROTATION WORKOUT

W3/D6 S&S: SATURDAY YOGA

I love how this helps me to connect mind and body 😍

W4/D1 S&S: PULL WORKOUT

W4/D2 S&S: TUESDAY YOGA

W4/D3 S&S: PUSH WORKOUT

W4/D4 S&S: THURSDAY YOGA

Love this workout! I hope to see more weighted workouts like this in the future!!! My husband and I are going strong and keeping motivated and not getting bored with these workouts. We have ADHD and struggle with keeping the routine up if it's too boring or not challenging enough and this is perfect! Thanks so much Morgan!

W1/D1 S&S: PULL WORKOUT

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