Name: Playbook - Niki SugarySixpack - Banded legs & glutes
Uploaded: 2024-03-28T18:05:09.969Z
Duration: 15 min
Description: Banded legs & glutes

I love love love banded lower body workouts. Nice sweaty, challenging workout!

Hanna

Mallory

Super quick burn🙌🏼

Need:
Mini loop band and chair/bench/box

Work through the exercises with as little rest as possible for 15 mins.

For an added challenge: rest 1-2 minutes and repeat

Go through the circuit as many times as you can with proper form for 15 mins! You can go longer for more challenge- I only had 15!😄

-Hinge back at the hips and use glutes to drive you to standing 
- Core works with breath - exhale connect on exertion

Banded chair tap

-glutes and inner thighs drive to standing
- pop up on toes at the top 
-Core works with breath. Exhale and connect on exertion aka pressing to standing 
- slow lower

Banded sumo sit squat pop

-legs Press out against the band. Knees should not be pulled in towards each other
-Glutes used to press up in pulse 
-Core works with breath. Exhale and connect on exertion

Banded squat pulse

-stay tall while seated with a light length and good alignment. Hips, ribs and head stacked 
-legs press out against the band 
-slow and controlled return to start. Resist band
-glutes drive the movement 
-Core works with breath, exhale connect

Banded seated abduction

-rest back on chair/bench/couch etc just below the shoulder blades
-glutes drive the hips up
-slight posterior pelvic tilt at the top (pelvis tips towards ribs)
-my chair is a bit too tall for ideal alignment here.

Banded hip thrust

-leg steps out against the band
-keep knees from collapsing in with pressure from the band
-glutes drive you back up from the squat
-exhale and connect to core with exertion to standing

Banded step out squat alternating

15 min glutes & legs

Banded legs & glutes

Julianne

I feel awful that I keep correcting things. I promise I love it all! It looks like everything in the second round is for the right side (2 right sides for each exercise).

Missy

25 min legs + glutes(dumbbells + box/chair/bench)

Intensive workout, couldn’t do more than two rounds! 👍 Worth repeating 😁

Joanna

Lower body singles

Kasey

Natalie

Raeanne

Weighted lower body

So tough but such a good leg day! Loved how quick it was!

Alexandra

Upped my weight this workout and I felt every rep😂💪✨

Lower body burn

That was a toughie! So glad u did it though!

That first banded round had me shaking for the rest of the workout 😂 So good!

25 min lower body sweat + sculpt follow along

Ekaterina

Lower body sweat + sculpt (mini band + dumbbells)

25 Minute Lower Body (weighted) follow along

This workout was awesome! Just wanted to let you know the first set is missing the LEFT sliding lunge video - and the second set of exercises has both left and right exercises but both say RIGHT. Just thought you’d want to know💖🙌

Glutes & legs (rag/slider band+weight)

Oh my goodness this has my legs and glutes burning so bad! This was a great one!

Legs+ glutes sculpt (weights+chair/bench/step)

Pamela

Lisa

Glutes + legs sculpt (dumbbells+ in band)

Lower body sculpt

I really enjoyed that one! Got my heart rate up!

Lower body strong

Lower body love

Talk about a real glute burner! Oh my gosh! This got me so sweaty and burning so good 🔥👏🏼

Lower body pairs

Those single sided leg exercises really got to me! This was a great leg and glute burner!

Legs + glutes

I underestimated this workout. Boy did it get the sweat flowing! 😂 That cool down portion was much needed!

Lower body plus warm up + cool down

Oh my gosh! This one got the sweat flowing 😂 that last circuit with the pops really got me! Great workout!

A bit too much squatting for me but overall great one!

Lower body mini circuits

What did I just experience? I have no words lol best lower body workout I have ever done. I was able to use 15’s the entire workout which is a first for me and it’s all because I learned breath work from you. Now excuse me while I melt into a puddle on the floor 🔥🥵

This was a phenomenal leg workout! That third circuit with all the glute targeted exercises had me in pain 😅 it burned! Loved this one!

Lower body shaper

Banded lower body

Lower body circuits

Oh my gosh!! Talk about feeling the burn 🔥 great workout!

Lower body cardio + core

Lower body ladder

Amber

Legs + glutes mini circuits

Glutes + legs

Collins Stone

This was an amazing lower body workout! So much fun! The first circuit is missing all the left hand sided exercises though

So sweaty after the lower body warm up follow along with a band

Legs + glutes (+ warm up/cool down)

My legs are shaking! I’m going to be so sore after this one

The final timed burnout had my legs shaking!! Awesome all around! 🤩

Hannah

Thank you so much, Niki. You’re amazing!

Banded legs & glutes

Community

More workouts from Niki SugarySixpack