Name: Playbook - Niki SugarySixpack - Deep core + Lower body circuit (Mini loop band)
Uploaded: 2024-03-28T18:05:09.944Z
Duration: 15 min
Description: Deep core + Lower body circuit (Mini loop band)

I am so much stronger through your programs. From prenatal to post partum core to lean and strong! Loving all of it!!!

Alexandra

Stephanie

Missy

First round was hard but it sure warmed me up for the second round. I love it!

Rica

Is the first exercise supposed to be repeated on the left side ?

Katekate

Need:
Mini loop band
Mat

This circuit is great as a warm up (with just 1 round) or as shown here with 2 rounds, makes a great little 20 minute core + glute day!

Be sure you are focusing on great core connection throughout as we as mind muscle connection with the glutes + inner thighs when targeted.

-Keep hips lifted, picture a line from feet to head with hips, ribs and head in line
-Keep length through the body
-Avoid hips, ribs or waist drooping towards the floor
-Leg presses out against the band as you come to the top of the movement
-core stabilizes while leg presses against band
-Deep core engaged throughout the movement to stabilize(core hold)

Hip tap + leg lift right

Hip tap + leg lift left

-engage deep core before lifting up
-core should stabilize through the movement to prevent unnecessary twisting (core hold)
-core should help keep you lifted off the ground
-glutes press out against the band to lift the leg. Doesn’t have to be super high
-shoulders over wrists & hips over knees
-modify by dropping to knees

Lifted fire hydrant

-Engage deep core before moving. Exhale, connect, move
-Core works to stabilize and keep torso still through movement/prevent wobbling (see core hold tutorial)
-Core should drive movement of legs
-Slow and controlled, don’t allow band to pull legs in
-legs should press out against the band, band should not pull knees out of alignment with leg and in towards each other

Banded butterfly

-Engage deep core before lifting legs off ground
-Move with control and intention
-Core stays connected throughout
-See core hold tutorial in core function section

Banded leg pull in

-Glute and inner thigh of planted leg hold you up
-Core is engage to stabilize and support as you move(core hold)
-adductor (inner thigh) of moving leg drives the leg lift
-stay lifted and keep length through the torso
-core engaged to help prevent rib flare

Adductor side plank right

Adductor side plank left

-Upper body moves as one piece keeping a light length through the torso with hips, ribs and head stacked
-hips hinge back and torso moves forward more parallel to the ground 
-Use glutes and inner thighs to pull you back to standing
-Core helps to stabilize and keep balance 
-Core works with breath through the movement (see core breathing / core hold tutorials)
-can lightly hold something for some balance

Banded rdl right

Banded rdl left

-Reach arms flat on the floor and set feet at about fingertips for foot position
-Feet closer together for better balance
-Imagine your pelvis and ribs are gently connected through the movement. Ribs should ot flare out and low back should not arch.
-Squeeze glutes to raise hips up, should not be felt in the low back
-Your body makes a straight line from shoulders to knees at top
-Try to keep hips even with as little shift as pods during the movement
-Foot lifted off the ground should be slow and controlled
-Glute of the standing leg should be engaged
-Deep core works with your breath throughout the movement to stabilize and help drive leg lift (see core hold tutorial)

Bridge with leg extensions

-Sit back and sink down to start the movement
-Foot should be planted on the floor with weight in the heels and balls of feet
-Press up through the floor to standing, engaging the glutes to drive you up
-Keep hips, ribs and head stacked through the movement to prevent rib flare and overarching the low back
-Weight should stay shifted back during heel lift
-Core works with breath through movement (see core breathing tutorial)

Squat hold with heel raise

Core + lower body (mini loop band)

Deep core + Lower body circuit (Mini loop band)

Banded deep core

Mobility

Kelly

Deep core circuits (core, adductors, hip flexors + thoracic)

Deep core circuit

My back felt so good after this!! Will definitely try to do this once a week!!! Thank youu!

Adriana

Thoracic mobility

Loved this deep core workout. Added it to the end of my lean and strong class today.

Hanna

Mallory

I LOVED this one too!!! Really good after one of your quick cardio sessions!

Deep core + inner thighs (ball/yoga block/pillow)

Great basic workout. I realized that my breathing needs more attention to keep exercises correct!

Joanna

Ameera Faisal

Deep Core + a little glute work (body weight)

Core, Glutes & Thighs (band)

Deep core strength & rehab (band)

Core, hip flexors + inner thighs (long band)

Doing this on its own today with no intervals but I loved this! It really targeted the core and worked up a bit of a sweat 👏🏼

Core (modified + advanced circuit available)

Deep core + mobility

The quadruped exercises were TOUGH but this one was a good one!

Deep core work

Really felt this in my core! I’ll do this one again 🤗

Core rehab (long band)

One of my favorites! Need more mobility classes in my life!

Mobility circuit (thoracic + hips)

Loved this one! Really felt it in my core 🤗

I loved this one! The leg circles BURNED 😅🔥

This really got my core feeling like it’s on fire 🔥👏🏼

Pilates/kids ball core

Angie

Collins Stone

Quick six pack circuit

Long band core

Core rehab - upper ab + rib flare

Lower body mobility + stability

I guess I need to do this workout more. Felt great but I clearly have no flex and could not do most of these 😂

Deep core + Lower body circuit (Mini loop band)

Community

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