Name: Playbook - Sophia Panella - Luteal Phase Low Impact No Equipment Flow
Uploaded: 2025-03-07T18:13:40.733Z
Duration: 20 min
Description: Luteal Phase Low Impact No Equipment Flow

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 :)

Mikayla

Talia

Perfect for luteal phase or the first couple days of your period!

Jessica

So thankful for everything Sophia has taught me about cycle syncing! This workout was perfect for cycle day 25🫶🏼

Addy

I’m new to learning about cycle syncing workouts and I loved this. I’m on day 20 of my cycle and was feeling lethargic and out of whack and this was perfect for a little push and mobility.

Gabi

Perfect for day 21 of my cycle! Light but still felt my body working! 💪🏻

Miranda

Perfect for those lower energy days in the thick of your luteal phase!

- Start in plank position with hands directly below shoulders
- Slowly driving hips up into plank position aka an upside down “V”
- Keep core engaged the whole movement, the slower the better

Pike Plank

- 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

- Begin lunging one leg back, keeping your core engaged
- As you come back up, immediately drive that knee high
- This exercise is about balance, the slower the better

Reverse Lunge to High Knee

Lower Body Superset

- 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

Bird dog

Luteal Phase Low Impact No Equipment Flow

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!!

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 🔥 💪🏻

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

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!

Carli

Full Body Workout

Madison

Cable Only Upper Body

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

Chaeli

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

Ashleigh

Emma

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

Luteal Phase Low Impact No Equipment Flow

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