Name: Playbook - Maria Teixeira - Low Impact Lower Body
Uploaded: 2024-04-18T03:16:51.196Z
Duration: 30 min
Description: Low Impact Lower Body

Intensity: 🔥🔥🔥
Equipment: dumbbells and resistance bands

Booty bands used: https://bestshapebymaria.com/hera

-T H E  W O R K O U T-
Superset 1
▫️table top hip thrusts 3 x 20
▫️banded lateral walks 3 x 20
Superset 2
▫️banded dumbbell goblet squat 3 x 15
▫️single leg deadlift to knee drive 3 x 10 each side
Superset 3
▫️dumbbell romanian deadlift 3 x 15
▫️banded glute bridge 3 x 20
Superset 4
▫️dumbbell goblet lateral lunge 3 x 10 each side
▫️banded fire hydrant 3 x 15 each side

3 rounds! Each exercise back to back and take a 1 minute rest after doing both exercises. Then continue to your next round.

Advanced: medium or heavy band
Beginner: light band or bodyweight

Form: 
• 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

Table Top Hip Thrusts

Advanced: medium or heavy band
Beginner: light band

Form:
• knees and toes pointed forward
• lock in everything from your hips up - shoulders back, neutral spine, abs engaged
• heels and toes planted on the floor
• bend your knees slightly and lean forward
• drive to the side with the leading leg
• flex your legs and glutes for stability

❌ don't let your knees cave in
❌ don't round your back

✨ do think about pushing out and away with the leading leg
✨ do keep tension in your glutes

Banded Lateral Walks

Superset 1

Advanced: dumbbell and medium or heavy resistance band
Beginner: light resistance band

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

Banded Dumbbell Goblet Squats

Complete reps on each side

Advanced: regular
Beginner: assisted by placing hand on a wall

Form:
• Toes and knees pointing forward
• Good posture, neutral spine, and lock in
everything from your hips up
• Focus on driving your hips back towards the corner of the ceiling behind you
• Keep your foot planted, toes gripping the floor and driving through your heels

Assisted form:
• use your hand for stability while keeping most of your weight and focusing on the muscles in the leg that is forward

❌ don't round or arch your back
❌ don't keep lowering any further once your hips stop moving back or your back will take on the load

✨ do think about using your glutes & hamstrings
✨ do slow down so you don't use your back to lift the weight

Single Leg Deadlift to Knee Drive

Superset 2

Advanced: dumbbells
Beginner: dumbbells or body weight

Form:
• feet hip width apart, toes pointed forward
• knees in-line with toes through the entire movement
• heels planted and toes gripping the ground
• lock into place before lifting: hips down and back, neutral spine, shoulders back, and abs engaged
*check these points before every rep
• drive through your heels, keeping your toes planted until you are standing straight up
• as you lower, slightly drive hips back and down until you are in the same position you started in
• the weight should always move in a straight line up and down keeping it close to your body the entire time.

❌ don't round your back when lifting
❌ don’t tilt your pelvis forward into a butt squeeze at the top
❌ don’t think about using your upper body to lift the weight
❌ don’t let the weight swing/move away from your shins/feet as you lower

✨ do think about pushing the ground away from you as you lift up
✨ do move with control and lower slowly to protect your body and focus on mind to muscle connection
✨ do keep everything from your hips up locked in place (shoulders back, neutral spine, abs locked in)

Dumbbell Romanian Deadlift

Advanced: medium or heavy band
Beginner: light band or body weight

Form:
• lay on your back with fingers barely touching your heels
• keep knees and toes pointing straight
• drive hips up pushing through your heel
• squeeze glutes at the top
• release slowly, keeping tension in your hamstrings

❌ don’t arch your back
❌ don't let hips sink down at the top of the movement

✨ do keep arms/hands on the ground next to you for stability
✨ do focus on your hamstrings and glutes

Banded Glute Bridge

Superset 3

Complete reps on each side

Advanced: weighted
Beginner: bodyweight

Form:
• wide stance with toes pointed forward
• heels planted & toes gripping the ground
• spine neutral & engaged abs
• drive hips back and knees forward as you shift to the side
• keep knees in line with toes as you lower
• drive up through your heel

❌ don't let your knees cave in or fall out
❌ don’t round your back as you lower

✨ do focus on your quads, glutes, abductors and adductors
✨ do slow down to protect your joints

Dumbbell Goblet Lateral Lunge

Complete reps on each side

Advanced: medium or heavy band
Beginner: light band

Form:
• place hands right under your shoulders and knees directly under your hips
• keep your core engaged and flat back 
• drive your knee directly out to the side, resisting against the band 
• when your knee is roughly leveled with your hip, pause for a count of one and squeeze your glutes
• lower back down with control

❌ do not let your weight or hips shift too much to one side as you elevate your knee
❌ do not arch your back

✨ do go through the full range of motion
✨ do focus on your glutes

Banded Fire Hydrant

Superset 4

Low Impact Lower Body

Aylin

Low Impact Lower Body (no equipment)

Syndessa

Low Impact Upper Body and Core (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 😎😎

Low Impact Lower Body

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