Name: Playbook - YOGOSKENZ . - 💪🏽 No-impact Strength (full body)
Uploaded: 2024-02-23T05:28:35.380Z
Duration: 30 min
Description: 💪🏽 No-impact Strength (full body)

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

Amanda

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!

Nicole

This is a workout that I’ve been doing lately, and I’ve seen a lot of progress with, in building strength back into my body. It’s based off a workout routine that a movement specialist I work with (Anthony Difilgio) wrote for me. 

I’ve tweaked it a tiny bit, but ultimately it’s just a good strength workout that doesn’t require a lot of equipment, and is NO impact - so it’s friendly for those who are in recovery modes. 

The circuits: 
So the YouTube videos couldn’t be put inside the circuits, so that’s why they’re labeled with # the circuit number they belong to. 
You’ll do each circuit twice before moving on to the next one. 
So do the exercises in Circuit 1, then do them again. Then do the exercises in Circuit #2, then repeat them before moving onto #3.

If u have a spin bike, that’s best for no/low impact. If you dont have a machine, even speed walking or hiking or something.
OR 10 min straight of vinyasas

Light cardio warm up

I’m using two, 12lb dumbbells. Use whatever u want! 
You should really feel those quads. Move slowly to get the form right & feel the muscles engage  - this isn’t about speed. 
Also, feel free to do more than 10 reps. At least 10.

Weighted air squats

Keeping the shoulders high is what makes it really hard! 

At least 15 sec. 
shoot for 30?!

Low Air squat hold

This is a great modification & alternative to a full-push up on the ground- you will build strength here, For that IV push up on the ground later￼. 

See if u can get 20.

Elevated push up (hands)

Remember to include the Hip Thrusts as part of this circuit, as the third exercise.

See how many u can do, broken. Meaning with a jump or support in-between.

On the second round, you can try to see how many you can do unbroken

Pull ups

Dead bug without the twists: 

is simply laying on your back with your heels up by your butt on the ground, or lifted in the air with your knees above your hips. 

The whole point is to exhale and use your cord to press your lower back into the ground. Keep your head and your shoulder blades down on the ground while extending your arms straight out in front of you above your shoulders. 

You should feel your core engaged, and with every exhale try to press your lower back into the ground even harder. It should be hard to maintain. 

You could even just hold that position for one minute and breathe through it.

Dead bug oblique twists

So this circuit goes- 
1. Fake jumps
2. Military press 
3. Knee tuck crunches

Seated military press

💪🏽 No-impact Strength (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

Love it!! Great way to start the workout week! 🥵

No-Impact Strength #2 // full body

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

💪🏽 No-impact Strength (full body)

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