Low Impact Strength Training

Equipment: heavy objects, raised surface.
Format: Perform each move for suggested reps/time, repeat circuits for 3 rounds

Circuit 1:

Squat (8-12)

• Start by standing with your feet hip-width apart, core supported, and holding a heavy object in each hand.
• Brace your core and send your hips back, keeping your chest up (don’t lean forward), your weight back in your heels, and your knees in line with your toes.
• Drive through your heels, squeezing your glutes to return to standing.
• Repeat for your maximum reps.
• MOD: Complete this exercise with body weight only and/or use an elevated surface behind you as you squat to guide your form.

Raised Renegade Rows (8-12 on each side)

• With two heavy objects in your hands or gripped with your hands under your shoulders, start in a high plank position with your hands on an elevated surface, shoulders stacked over your wrists, core braced, gaze neutral (no looking up or down), and back flat.
• Grasp the heavy object with your right hand and, keeping your hips flat on the floor and your core supported, perform a row with your right arm by pulling your elbow back along your body and squeezing the base of your shoulder blade.
• Slowly return your right arm to the floor and repeat with your left arm.
• Continue alternating sides for your maximum reps.
• MOD: Drop your knees for a modified plank position and/or perform rows without any heavy objects.

Donkey Kickbacks (8-12)

• Start in a tabletop position with your shoulders stacked over your wrists, core braced, and neck and spine in neutral.
• Keeping your knee bent, lift your right leg and press your foot toward the ceiling while keeping your hips square and core braced.
• Use your glute to press your foot directly toward the ceiling and squeeze at the top, being careful to keep your back flat and not to overextend into an arched lower back.
• Lower your leg back to the starting position and repeat for your maximum reps before switching sides and matching your reps.
• Optional: Add a weight to the crease behind the knee for added resistance.

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Circuit 2:

45 degree curls (8-12)

• Start standing with heavy objects in both hands and palms facing away from you.
• With your core braced and your shoulders back and down (as if against a wall), rotate your forearms out about 45 degrees and bend your elbows to bend the dumbbells to shoulder height.
• With control, lower the dumbbells back to the starting position. Keep in mind that you will keep your elbows stationary in your ribcage for the duration of the curl.
• Repeat for your maximum reps.

Romanian deadlift (8-12)

• Start standing with your feet hip-width apart, core supported, shoulders back and down (as if you were standing against a wall), and heavy objects in each hand.
• Push your hips back and roll forward as much as you can while keeping your back flat, bending your knees slightly, and keeping heavy objects close to your shins.
• Drive through your feet to return to standing, pressing your hips forward, feeling your glutes working during this lift and being careful not to lean back at the top.
• Repeat for your maximum reps.

Seated Dumbbell Extensions (8-12)

• Start in a seated position with your core braced and your shoulders back and down (as if against a wall).
• Hold a heavy object above your head with both hands (or two lighter objects with both hands) so that your arms are straight above your head.
• Slowly lower the weight behind your head by bending your elbows, being careful not to let your elbows open too much.
• Once your forearms move beyond parallel to the floor, use your triceps to bring the weight back to the starting position and repeat.
• Your upper arms should stay in place throughout the movement so your elbows don’t move too far forward or back.
• Repeat for your maximum reps.