Name: Playbook - Sophia Panella - Low Impact Pilates Leg Day
Uploaded: 2025-03-07T18:13:40.574Z
Duration: 30 min
Description: Low Impact Pilates Leg Day

Alyssa

I’m working my way back into the gym and this was such a good workout to help get back into it!

Great low impact workout for day 1 of my cycle when I didn’t wanna workout this morning!!

Mikayla

Was definitely enough for day 3 of my cycle! Been feeling extra fatigued this cycle and can tell my body needs low impact 🙌🏻

Tamara

I did NOT want to workout on day 1 of my cycle today but this got my heart pumping and a good sweat in!

Anna

I love that as a beginner workout girlie, I can slow it down and do it at my pace!

Jordyn

Loved this!! Need more Pilates workouts ❤️

Carli

That superset🤌🏼🤌🏼🤌🏼 new staple for me in every low impact lower body workout

Kalie

I’m just starting to learn about cycle syncing and this workout was just what I needed during my luteal phase! Low impact but challenging!

Alyson

Jessibel

deeva

This saved me from sitting in the thick of my most dredged luteal day & missing my workout for the day. I work tonight through the weekend so it was really important for me to get some type of movement in today for myself. Thank you 🤍

Ashleigh

Keanna

Chaeli

Emma

Such a great luteal phase workout! Did not expect to sweat this much 😅

Tatum

So good!! Loved this instead of my usual strength training and still felt the burn!!

Angela

Try this workout out right when you start your cycle🫶🏼 Don’t be fooled, this one will have you SWEATIN💦

- Feet shoulder width apart, toes slightly pointed out, core engaged
- Squat down
- As you come down push your hips back and keep your chest up 
- Pause at parallel 
- Raise your heels

Squat to toes

- Lunge one foot backwards, keeping your core engaged
- As you come up, drive that same knee up
- Go straight back down into reverse lunge again 
- Keep stabilized leg engaged through your heels and toes
- Perform on each side

Reverse lunge to high knee

- Stand with your feet shoulder width apart 
- Bring your hands to your head 
- Hinge forward at your hips until your upper body is parallel with the floor 
- Stretching hamstrings and lower back
- Stand up to the starting position and repeat

Good morning

Dance break

- Start on your hands and knees 
- Elevate one arm and the opposite leg
- Tuck in both your elbow and your knee before extending back out
- Complete desired reps then repeat on the opposite side
- Add a 10 second kickback at the end for extra burn

Bird dog

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute bridge

- Lying down with the soles of your feet together and knees outward
- Lift your hips up and squeeze your glutes
- Pause at the top then lower back down to starting position

Frog pumps

Superset

- Begin in plank position
- Bring one knee towards chest then immediately kick that leg back
- Bring back towards chest and repeat movement 
- Keep core engaged the whole time

Plank flow

Low Impact Pilates Leg Day

Sophia

Grayson

Bodyweight Pilates Lower Body

Such a good little low impact burn. Didn’t want to spend too long in the gym today and this was perfect

Abigail

Perfect burner for not wanting g to workout this morning! 🔥🏋🏼‍♀️

Low Impact Upper Body

the first workout I’ve done in a long time where I’m DRIPPING sweat. first workout with the app and I couldn’t be more excited to start this journey.

Emily

Claudia

Great workout for those low energy days! Still gives a good burn 🔥 💪🏻

Miranda

Bodyweight Pilates Workout

Good workout to start my week in the thick of my luteal phase! 💪

Courtney

This was perfect! I just ovulated and immediately feel my energy dropping so when I saw this workout for my arm day I was sold!🫶🏼

Kate

Full Upper Body

This was a fantastic leg day workout for my luteal phase. I liked that it was low impact and used mostly dumbbells and body weight. I normally use the machines but it was nice to be able to hide out in a quiet corner of the gym with some dumbbells, just what I need in my luteal phase. My legs are definitely sore though 🫶

Did this in the thick of my luteal phase and it was definitely challenging in the best way. I left feeling energized and glad I made time to get a sweat in!

Brooke

Jessica

Low Impact Leg Day

It was the perfect workout! I’m learning to cycle sync and happy to have this as a guide :)

catherine

Functional Full Upper Body

Jenna

Running behind today and this was perfect! Sweating more than I expected!💪🔥🥵

Loved this! Was feeling unmotivated for the gym today as I’m in the thick of my luteal phase and this was perfect to get me moving!

Full Body Workout

Madison

Cable Only Upper Body

Left me feeling so good!!!! Quick but a burner

So good! In and out of the gym just what I want for a menstrual day workout. Thank you 🤍

Loved this, low impact but still got a good burn and sweat!

Ryann

Hayden

Core + Arms

I love how easy this is to do at home and feels so good for a lower energy luteal workout! I also love how you show me workouts I’ve either not seen before or completely forgot about. I told my fiancé about the leg workout from yesterday and he said “I forgot about good mornings!” And he added it to his workout later in the day. Love you bestie

Functional Core + Arms

LIVED this workout! Perfect for the end of my cycle when I don’t feel like I can lift heavy, but got me sweating just enough :)

Low Impact Pilates Leg Day

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