Start Here · Low Impact
Low-Impact Restart
A calm re-entry session built around stable positions, comfortable ranges, and unhurried reps.
Preview the exercisesGoalControlled movement and repeatable effort
LevelNew or returning
Duration30–40 min
Exercises6
BEFORE YOU START
Equipment and structure
Bodyweight · Chair or bench · Resistance band
Low ImpactReturningControlled
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Exercise by exercise
Coaching cues & alternatives
Coaching cues
- Set your feet under your knees.
- Lean slightly forward and press through the whole foot.
- Touch the chair softly instead of dropping onto it.
Alternatives
Coaching cues & alternatives
Coaching cues
- Use a stable surface that makes the reps smooth.
- Keep your body in one long line.
- Lower your chest between your hands and press the surface away.
Alternatives
Coaching cues & alternatives
Coaching cues
- Anchor the band securely before starting.
- Pull your elbows toward your back pockets.
- Return slowly without letting your shoulders roll forward.
Alternatives
Coaching cues & alternatives
Coaching cues
- Keep your ribs stacked over your pelvis.
- Press through the whole foot.
- Squeeze your glutes without arching your low back.
Alternatives
Coaching cues & alternatives
Coaching cues
- Choose a low, stable step.
- Place your whole working foot on the step.
- Stand through the working leg and lower slowly.
Alternatives
Coaching cues & alternatives
Coaching cues
- Exhale and keep your low back gently supported.
- Move only as far as you can hold that position.
- Return slowly before changing sides.
Alternatives