Name: Playbook - Maria Teixeira - Low Impact Full Body (no equipment)
Uploaded: 2024-04-18T03:16:51.268Z
Duration: 35 min
Description: Low Impact Full Body (no equipment)

I injured my back last week and this is just what I needed for a safe reintroduction to strength. Thank you

Mandy

This was amazing!! I Can feel my form improving 😎😎

Syndessa

Intensity: 🔥🔥🔥

👟 Equipment: just your beautiful body
✏️ Instructions: do each workout within each set back to back and take a 1 minutes rest in between.

-THE WORKOUT-
Tri-set 1
▫️prisoner squats 50 secs
▫️prisoner bulgarian split squat 50 sec
▫️reverse hypers 50 secs
Tri-set 2
▫️pike toe tap to high plank 50 sec
▫️negative press up 30 sec
▫️plank (elbows) 30 sec
Superset 
▫️hip thrusts 50 sec
▫️lying windshield wipers 50 sec

Form:
• feet slightly wider than hip width and toes slightly pointed out
• heels and toes planted and gripping the floor
• spine neutral and abs are engaged
• drive hips back and knees forward

❌ don't let your back round at the bottom of the squat
❌ don't squeeze your butt and tilt your pelvis forward at the top

✨ do slow down and control your body
✨ do focus on your glutes and quads

Prisoner Squats

Complete reps on each side

Form:
• Toes and knees pointing forward
• Good posture, neutral spine, and lock in
everything from your hips up
• Focus on driving through the leg that is forward
• Keep your front foot planted, driving through your heel and gripping the floor with your toes for balance

❌ don’t let your knee cave in or fall out
❌ don’t use your back leg to drive up

✨ do think about using your glutes and quads
✨ do slow down

Prisoner Bulgarian Split Squat

Form:
• lay on your stomach on a chair keeping your legs off at a 90 degree angle
(use something to cushion your hip bones)
• keep your heels together and knees bent
• lift your legs up until parallel with your back
• squeeze glutes at the top
• release slowly, keeping tension in your glutes

❌ don’t arch your back
❌ don't rest your feet on the floor

✨ do keep arms on the chair for stability
✨ do focus on your hamstrings and glutes

Reverse Hypers

Tri-set 1

F O R M
▫️begin with high plank position with your hands directly under your shoulders
▫️spine in a neutral position
▫️feet hip width apart
▫️ squeeze your core from front to back, keeping it flexed the entire time
▫️with control, bend at the hips driving them back as you reach to touch the opposite toe
▫️extend back out slowly

❌ don't arch your back
❌ don't look up

✨ do focus on keeping your core engaged the entire time

Pike Toe Tap to High Plank

Advanced: negative press up
Beginner: knees bent on ground negative pressure up

F O R M
▫️begin in a straight arm plank position with hands below shoulders, neutral spine, and abs engaged
▫️as you lower, slightly tuck elbows as you let your upper body fall forward over your hands
▫️use your knees to bring you back up to the straight arm plank

❌ don't arch your back
❌ don’t flare your elbows out wide
❌ don’t look up
❌ don’t do half reps

✨ do focus on using your chest and arms
✨ do go through the full range of motion

Negative Press Up

Hold for time: 30-60 seconds depending on
fitness level

Advanced: on elbows
Beginner: on hands (extended arms)

F O R M
▫️elbows (or hands) directly below shoulders
▫️spine in a neutral position
▫️feet hip width apart
▫️hips locked in and flexing glutes & quads
▫️squeeze your core from front to back, keeping it engaged the entire time

❌ don't arch your back or lift your hips in the air
❌ don't look up

✨ do keep breathing and squeeze your core tighter every time you breathe out
✨ do shift your body slightly forward over your elbows/hands for better core activation

Plank (elbows)

Tri-set 2

Form:
• shoulder blades on bench/chair
• chin tucked
• feet hip width apart with toes pointed forward, heels planted and toes gripping the ground
• feet should be right below knees at the top of the thrust (if they are too far forward you'll feel it more in your hamstrings, if they are too far back you will feel it more in your quads & knees)
• keep knees in line with toes as you drive up and lower
• abs engaged and ribs locked down to protect your spine
• squeeze your glutes at the top and lower
with control

❌ don't arch your back at the top
❌ don't let your knees cave in

✨ do go through the full range of motion
✨ do keep your core tight the entire time to protect your spine

Hip Thrusts

30-45 seconds based on fitness level

F O R M
▫️begin laying in the floor with legs at a 90 degree angle
▫️spine in a neutral position
▫️keep your core engaged the entire time
▫️with control, move slowly from side to side 

❌ don't arch your back
❌ don’t lift your shoulders off the ground 

✨ do focus on keeping your core engaged the entire time

Low Impact Full Body (no equipment)

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