Luteal:Upper Body Deload Workout With Light Weights

Описание: This is a quick deload day for the upper body that helps recruit deeper core awareness and integration. With the use of strategic body positions like bear plank and side plank, you’ll feel the spine and abdominals working to stabilize during isolation work for the back, arms, and shoulders.

This low intensity workout is designed specifically for the mid-to-late luteal phase when you experience a perceptible shift in energy, mood, and mindset. As we transition very quickly from high to low hormone states in the last week or so of each cycle, this abrupt change in inner chemistry is often hard to miss.

I encourage you to reframe this sometimes hormonally turbulent time as an invitation rather than a limitation. In exercise, it represents an opportunity to explore a new way of moving where you can extract challenge and joy from lower intensity practices.

With a lower weight range in this workout, try to tune into and appreciate the subtle sensations that arise. Use a conscious breathing pattern to help focus your mind and draw you into the present.

TIMESTAMPS
03:28 Warm-Up (6 min)
09:33 Workout (30 min)
39:19 Cool-Down (7 min)

EQUIPMENT
very light hand weights (1-5 lb)

WORKOUT BREAKDOWN
After a brief warm-up, complete 3 rounds of the circuit below using 50-second working intervals and 30-second rest intervals. Stick to a very light resistance that keeps you below 50% of your maximum effort in each movement. Don’t be afraid to scale quadruped or side plank movements by bringing the knees down to decrease intensity or eliminate lower back discomfort.

CIRCUIT A | 50-sec work / 30-sec rest
kneeling 90 degree march to tricep extension
half side plank lat pull/knee hug (left)
kneeling upright row to Y-raise
half side plank lat pull/knee hug (right)
bear plank alt reverse flye
kneeling lateral raise + elevated bicep curl
bear plank alt front raise

MUSIC: This video does not include music. Please check out the lunae Spotify channel for a library of workout playlists or use your breath as a soundtrack. https://spoti.fi/3oyurzh
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"Luteal: Upper Body Strength Deload For Late-Luteal Phase”

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Medical Disclaimer: All of the information on this site assumes that the participant is in good physical and mental health, and is without significant risk factors or complications. The lunae collective website and video content is for informational purposes only and is not intended to offer medical advice, or replace the recommendations of your Doctor, Physical Therapist, or Medical Practitioner. Always consult your Doctor before beginning any exercise program. The lunae collective will not be held responsible in any way for circumstances, conditions or injuries that result directly or indirectly from information provided.