Start Here · Low Impact
Restore & Move
A lighter day for practicing movement quality. Keep every choice comfortable and conversational.
GoalEasy movement, light strength, and a controlled finish
LevelAll levels
Duration25–35 min
Exercises6
BEFORE YOU START
Equipment and structure
Bodyweight · Chair · Resistance band
Lighter DayMovement QualityLow Impact
FULL PRESCRIPTION
Exercise by exercise
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
- Keep your ribs stacked over your pelvis.
- Press through the whole foot.
- Squeeze your glutes without arching your low back.
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
- Hold a stable support lightly.
- Rise through the ball of the foot.
- Pause at the top and lower under control.
Alternatives
Coaching cues
- Choose a pace where you can still speak in short sentences.
- Keep your steps relaxed and even.
- Slow down if your form or breathing becomes uncontrolled.
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
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