Name: Playbook - YOGOSKENZ . - No- Impact Strength #3 (full body)
Uploaded: 2024-02-23T05:28:35.392Z
Duration: 40 min
Description: No- Impact Strength #3 (full body)

Intense No Impact! Loved the challenges and easily making adaptations to fit me! Keep rocking it!! 💥 💪

Amanda

READ ALL OF THIS! 

This is the third, no- impact, strength-based, full body workout that will progress you in difficulty to strength training. 

This workout is pretty much exactly what I’m doing a few times a week, just toned down with lighter weight. My movement coach, Anthony DiFiglio wrote this for me. It’s one of my favorites because it has lots of booty-building 🍑 

If you’re confident in strength training, you can just glance at the videos or written workout and do it on your own. 

If you’re BEGINNER- watch the videos at the bottom in the (( )) for details on form & modification. They are 1-3min long but very helpful!! 

WORKOUT: Do two sets of each series. Ex: Do Squats, then push ups. Then repeat before moving onto #2. 

1. Weighted Squats x 15 reps 
1. Push ups x 25 reps 

2. Hip thrusts x 15 reps 
2. Pull ups x 5-10
2. Low plank hold 1 min or less 

3. Weighted Split Squats x 15 each leg
3. Bench tucks x 10 
3. Lat Hangs 1 min or less

Do these how you are comfortable/ what you know. 
I’m doing Zurcher squats. 

If you’re not sure where to start or what to do, watch the video where I give you a few options!! 

Weight should be heavy enough that it’s hard by rep 15.

1• Weighted Squats

Watch the short Push-Up video if you need further tips or guidance!

1• Push Ups

Not sure where to start? Watch the video on Hip Thrusts & I’ll show you how to do these with dumbbells! 

If you’re familiar with them & know form, go ahead and lift heavy enough that you’re done by the 15th rep.

2• Hip Thrusts

New to pull-ups? Watch the short vid where I explain in more detail what to do for these.

Aim for 10 reps each set.

2• Pull-Ups

Watch the description of split squat options before adding weight- it’s important so you don’t hurt your knees!!

Reps are each leg! 

For reference I use 20lbs in each hand. A good place to start would be 5-10lbs in each hand.

3• Split Squats - weighted

Don’t have a decline bench? No worries- use a normal bench! 
No bench at all? Do 20 crow crunches instead! 
Unfamiliar with crow crunches? Watch the video where I show you! ¨̮

3• Bench tuck crunch (decline)

No- Impact Strength #3 (full body)

Marissa

Sima

Just missed having more videos on the strengthening of the muscles that support the knee after this first phase.

Camila

Knee Rehab; First Days

This was amazing. It was uncomfortable on my injured knee, but not painful. Afterwards, I realized how much I wasn't keeping good ranger of motion prior to the workout. I could definitely feel that knee loosen up a lot as far as flexibility goes. Really helped. Looking forward to the rest of these and getting back on track.

Natasha

My knees were bothered by the glute bridges, any tips?

Asia

Knee Rehab Week 1

Challenging. Can definitely feel my strength increasing with each session.

Freyja

Conor

These workouts are so awesome. I am learning so much about my knees. Thank you 🙏🏽

Anna

Knee Rehab Week 2

Love getting into these and having something to build on! Healing up slow but getting stronger!!!!

Carmen

Knee Rehab Week 3

Jena

Perfect for my recovery. I look forward to getting stronger again!

I love these knee stability tutorials. Thank you 😊

Knee Rehab Week 4

Omg I cannot believe you talked me into that 😂

Ashley

❄️ ICE BATH (Lower Body) 🥶

Your ohm was so intimidating in a good way. I've never really done on ohm but I'm excited to keep practicing it. Thank you♥️

Lindsey

I really enjoyed doing this for the first time. I have hip pain, and I'm enjoying learning about healing not just through medication, but through stretching and mental awareness. Thank you!

Sara

I loved this! I'm excited to keep doing this while I am healing from my knee injury! Your content is fantastic! ❤️

Klurisa

Meditation; Healing physical pain

Added this at the end of my day (on WOYO week 5 day 2) My hips have been feeling especially tight and this was perfect to do just before bed.

Love the restorative/recovery  stretches! 👏

I started having Charlie horse like pain in my sciatic yesterday and was worried I would have to cancel work the next two days as I stand a lot. This has helped so much! Thank you. It was actually the first video I’ve done and I loved it.

Stretching; Tight Hip Flexors, Psoas, Groin

My body is on 🔥! That was a killer workout!!

I just started doing this 3 times per week to build strength after a hip and shoulder injury. I love how she walks us through form because I’ve learned (by injuries) how important it is. This is the perfect routine for me to get back to heavy lifting with proper form and no more injuries!

No- Impact Strength #3 (full body)

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