Name: Playbook - Maria Teixeira - Low Impact Upper Body and Core (no equipment)
Uploaded: 2024-04-18T03:16:51.256Z
Duration: 30 min
Description: Low Impact Upper Body and Core (no equipment)

Syndessa

Intensity: 🔥🔥🔥
Equipment: just your beautiful body

-THE WORKOUT-
Superset 1
▫️pike toe tap to high plank 3x15
▫️tricep dips (straight leg) 3x15
Superset 2
▫️plank (elbows) 30-60 sec
▫️negative press ups x10
Superset 3
▫️low high boat 3x15
▫️renegade row 3x10
Simple Set
▫️butterfly sit up 2x20

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: extended legs
Beginner: knees bent

F O R M
▫️shoulders back, abs engaged, and neutral spine
▫️hands on either side of your hips, gripping the edge of the bench/chair firmly
▫️lift up onto your hands, bring your hips forward and extend your legs out out in front you
▫️keep your elbows tucked in close to your body as you bend them and lower your hips down
▫️lower and push back up with your arms until elbows are fully extended but not locked in
▫️flex your triceps at the top of the exercise

❌ don't let your elbows go sideways
❌ don't do half reps
❌ don’t use the rest of your body to push you up and down

✨ do focus on isolating your triceps
✨ do go through the full range of motion,
squeezing and flexing your tricep when your arm is straight

Tricep Dips (straight leg)

Superset 1

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)

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

Superset 2

Advanced: low high boat
Beginner: high boat hold

F O R M
▫️arms by your side and shoulder blades back
▫️keep your spine neutral
▫️drive your legs up and squeeze your core
▫️lower back down slowly

❌ don’t bounce or jerk yourself up
❌ don't rest your feet on the ground or you'll lose tension in your core

✨ do move slowly using your core to control the movement
✨ do breathe through the movements (inhale as you tuck, exhale as you extend)

Low High Boat

F O R M
▫️spine neutral, shoulders back, engaged abs
▫️keep your elbow close to your body
▫️engage your lat as you pull
▫️squeeze back at the top of the row and release with control

❌ don't swing away from your body
❌ don't jerk your arm

✨ do focus on using your back to with control

Renegade Row

Superset 3

Advanced: full sit up
Beginner: do a crunch instead

F O R M
▫️relax knees and hips
▫️tuck your chin as you sit up
▫️roll your shoulder blades off the ground squeezing your core
▫️come back down slowly

❌ don’t bounce or jerk yourself up
❌ don’t lift your legs off the floor

✨ return back down slowly keeping your core engaged the entire time

Butterfly Sit Up

Low Impact Upper Body and Core (no equipment)

Low Impact Lower Body

Aylin

Low Impact Lower 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 😎😎

Low Impact Upper Body and Core (no equipment)

Community

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