Name: Playbook - Paul Wright - Low impact-lower body + core
Uploaded: 2022-08-22T17:50:56.080Z
Duration: 30 min
Description: Low impact-lower body + core

Good reminder that slower and holding is just as challenging. Another great one. Thanks, P!

Kate

Bradley

Chloe

This one has all the simple movements that might look easy but will burn your muscles up!
Reverse planks
Side planks
Iso squats/lunges/hinges

Complete each movement once then move on to the next.

Marching glute bridge

Inch worm

Hurdle step over to lunge

Hurdle step over to reverse lunge

Push your hips jacks like your going to sit into a chair. Maintain good contact with the floor with your down foot. Repeat on the other side

Single leg half squat

Frankenstein kicks

Dynamic warm up

Complete each movement back to back then rest for 45-60 secs

Reach hands under body and to the ceiling behind you staying in a low squat and maintaining good posture.

Iso squat arm raise

Touch shoulder and try not to shift any body weight

Shoulder tap pause

Block 1

Compete each move back to back then rest for 45-60 secs.

Get into a nice deep split squat with back knee below body and forward knee shifted above your foot. Lean your torso forward and with locked out arms raise up and down slowly.

Iso split squat arm raise

Shift weight back and as you go forward lift limbs off of the ground slowly trying to shift weight forward until you find a still second, then return to starting position. Alternate your reps

Bird dog

Block 2

Drop hips to floor and push as high as you can to ceiling driving through the feet. Maintain good upper body posture as you try to extend hips.

Reverse plank hip ext

Create the stiffest and firmest table you can with your body in a reverse plank. Constantly push hips up and open up chest

Reverse plank hold

Block 3

Create a T with your body. Grab the ground with your foot to find stability. Reach your head forward as you push your down hip and elevated foot BACK. Repeat on each side

Single leg balance to arm sweep

Create flexion in the top hip by bringing your knee forward and in from of you. Let that leg float while keeping your down hip away from the floor. Repeat on each side.

Low impact-lower body + core

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