Name: Playbook - Morgan Tyler - W1/D3 S&S: PUSH WORKOUT
Uploaded: 2024-03-30T23:19:43.719Z
Duration: 45 min
Description: W1/D3 S&S: PUSH WORKOUT

Anna

Was fighting for my life but I did it 💀

Shelby AmandaLee

Eliana

Amazing workout!  I think I liked the moves with the Pilates ball the best and the seated move was the headrest for me

Michelle Jacobson

Annalisa

Really felt the intermediate caution of this programme 🔥 ☠️

Noelia

I feel so strong after completing Day 3!!! Those bear crawl to planks sneak up on ya!

Jaymee

Wow,this workout was really good ! I feel so strong 💪😍

Mélanie

Scout

Loved it! Slow, flexible moves - makes me feel myself working muscles I’ve not noticed in a long time - THANK YOU Morgan. I feel so good after that ♥️

Isla

Welcome to your PUSH workout day. Please be sure to read all exercise instructions for tips/alternatives.

- begin in tabletop
- extend one leg out to the slide grounding down through the foot
- begin to slowly glide front to back 
- complete 30 seconds on each side

Tabletop Hip Rocks

- begin in a deep squat 
- hold a dumbbell in goblet hold 
- utilize the elbows to open the knees side to side as you find a small rock, opening through the hips 

* if dumbbell is too much, simply remove it and try this bodyweight

Weight Deep Squat Rocks

- begin kneeling with arms at side 
- raise arms into a ‘Y’ shape, finding a stretch through shoulders at the top 
- return to start

Seated Y Raise

PUSH Mobility

- begin standing with dumbbells in front rack position 
- come into a front rack squat, keeping the elbows high and lifted 
- as you stand back up use that upward momentum to press the dumbbells overhead at the top of the movement
- as you lower dumbbells back into front rack position, use the downward momentum to move back down into a squat 

* if the momentum isn’t serving you, break this up into slower pieces, performing a front rack squat, pausing at the top, moving into standing overhead press

Thrusters

- place Pilates ball under shins as you balance on your palms 
- begin to draw knees in toward chest, and then roll them back out to under hips 

* YOU DO NOT NEED A PILATES BALL TO COMPLETE THIS EXERCISE. If you don’t have a Pilates ball, begin in plank pose, walk the feet into a bear hover (hovering tabletop), floating the knees above the floor, and then step back into plank. This would be one repetition

Pilates Ball Bear Glide

- begin in downward dog with feet spread slightly wider than hips 
- begin to lower the head toward the floor, bending elbows side to side 
- keep the hips lifted high and spine long
- press back up to start 

* to modify, keep your downward dog long and bring head to a block or only lower halfway. To intensify, shorten your stance.

Downward Dog Push Ups

- begin seated with legs extended 
- bring dumbbells to shoulders in neutral grip 
- press dumbbells over head extending shoulders fully at top of the movement 
- return to start 

* if seated is not serving you, complete this same exercise standing

Seated Strict Press

- begin standing with dumbbell in goblet hold and slider under moving foot
- begin to slide active leg out to the side
- keep spine long and chest lifted 
- sit booty back as if you are sitting into a chair 
- pull slider back toward body returning to start 
- complete 10 reps on each side

* MODIFY this by removing weight 
* YOU DO NOT NEED SLIDER TO COMPLETE THIS EXERCISE. If you don’t have sliders, simply perform a lateral lunge. Stepping foot out to side into lunge, and then stepping back in to starting standing position

Lateral Lunge w/ slider

- Begin in Plank, squeezing a Pilates ball in between thighs 
- send hips back to a crouch, with knees hovering just above the floor
- actively squeeze the Pilates ball and press the ground away activating through shoulders 
- return to plank 

* YOU DO NOT NEED A PILATES BALL TO COMPLETE THIS EXERCISE. This can be done without a Pilates ball at all, or you can substitute with a firm throw pillow or similar item around your home

Plank to Bear Crouch w/ Pilates Ball

PUSH Workout

W1/D3 S&S: PUSH 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

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!

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

Laura

W1/D1 S&S: PULL WORKOUT

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

Chloe

Julia

W1/D2 S&S: TUESDAY YOGA

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!

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.

Jessica

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/D3 S&S: PUSH WORKOUT

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