Name: Playbook - Niki SugarySixpack - Deep core + mobility
Uploaded: 2023-03-09T17:49:16.142Z
Duration: 19 min
Description: Deep core + mobility

Need:
Mat
Mini loop band

Be sure that you’re actively focusing on connecting and using the deep core to drive, stabilize and support each movement in the banded circuit!

The goal is to connect to and challenge the core.

In the mobility circuit be sure to go to a nice stretch but not push into pain.

As always, move with intention!

Move continuously as possible but no rush. Be intentional within the movements.

-Connect to deep core before movement
-Deep core should stabilize and prevent torso from wobbling
-Imagine a bowl of water on your back that you don’t want to spill
-You should feel the ore working to stabilize and prevent torso movement
-Slow and controlled, focusing on the core
-See core hold tutorial
-Hips, ribs and head stacked and a light length through the torso for good alignment

Banded tap outs quadruped

-Keep hips lifted and picture a line from knees to head with hips, ribs and head in line
-chin tucked
-Keep length through the body
-Avoid hips, ribs or waist sinking towards the floor
-Shoulders stacked over each other. Hips stacked over each other
-Leg presses up against band
-Deep core engaged through movement to stabilize (core hold)

Side plank + left lift right

Side plank + left lift left

-Engage deep core before lifting legs off ground
-Core works to stabilize and keep torso still through movement/prevent wobbling (see core hold tutorial)
-Get rid of band to modify
-Core should drive movement of legs
-Slow and controlled

Banded toe taps

-Engage deep core before moving. Exhale, connect, move
-Core works to stabilize and keep torso still through movement/prevent wobbling (see core hold tutorial)
-Slow and controlled
-Resist band to slowly press one leg out and allow it to come back to almost center. Core stabilizes

Banded butterfly

-Deep core engages before movement to stabilize and prevent movement of the hips and torso in exercise
-Core stabilizes while moving arms and legs
-See core hold/ core breathing tutorials either core engagement technique can be used here
-remove band to modify

Banded dead bug march

Banded Circuit

-keep length through the torso and hips even/square
-Slight pelvic tilt towards the face
-Gently rock forward to feel a stretch. Shouldn’t be painful

Alternating hip flexor rock right

Alternating hip flexor rock left

-Make sure rotation is coming from the thoracic spine (upper/mid back) not the low back
-Engage deep core lightly before rotation
-Can also squeeze ball/block/pillow between knees to help prevent twisting through lumbar spine
-breath along with the movement
-keep length through the torso
-range of motion should not be over done. Keep to a gentle stretch

Quadruped thoracic rotation right

Quadruped thoracic rotation left

-stay upright and slightly hinged forward to keep good alignment/prevent arching or rounding of back
-kee the movement in the thoracic (upper mid back) spine as you rotate towards one side. It can be a small range of motion 
-Avoid allowing the hips to drop open. The lower body can be a great stabilizer here. Hip you are rotating towards should not open up away from the body

Deep squat + thoracic rotation

-Keep both knees at 90 degrees and rotate at the hip
-Don’t force range of motion, knees don’t have to go to floor
-Core works with breath through movement. Engage during effort. (see core breathing tutorial)
-keep light length through the torso and hips, ribs and head aligned
-lean back into hands to modify

90-90

-Keep both knees at 90 degrees
-alternate between rotating towards the back hip and rotating and bending towards the front hip. This stretch can be a small range of motion and torso should move as one piece hinging at hips
-Don’t force range of motion, knees don’t have to go to floor
-Core works with breath through movement. Engage during effort/rotation. (see core breathing tutorial)
-keep light length through the torso and hips, ribs and head aligned

Active 90-90

Mobility circuit

Deep core + mobility

Full body mix

Upper body (biceps, triceps + shoulders)

Tatum

This was such a fantastic lower body workout! Absolutely loved the combination of exercises!

Julianne

Lower body

I achieved 3 rounds of this and oh my gosh!! I am so unbelievably sweaty! Literally dripping in sweat all over. This was so challenging for me! What a great workout 🔥👏🏼

Really loved it! It was a great challenge after a few days break! ☺️🙌🏻 Thanks!

Judit

Full body

Didn’t quite make it through 3 rounds! I’ll definitely revisit this to try to finish.

Perfect quick workout right before me and the fam take a flight to Hawaii!!!

Alexandra

This was an amazing cardio circuit, will certainly be revisiting!!

Caroline

Light weight cardio + core

One of my favorite upper body workouts I’ve done on the app!

Upper body (chest, back, shoulders)

This reminded me of a total body challenge day from the get fit guide! I loved it! Out of breath and super sweaty

This was excellent! Loved it very much! 🙌🏻

Full body circuits

Niki

Loved this lower body workout! Lower reps made it possible to lift heavier weights while maintaining proper form 👍

This was a really targeted and phenomenal workout! One exercise is missing. The step up to step back left side is missing. Otherwise this was fantastic!

Lower body circuits

Definitely coming back to this one to repeat. Great all body workout

Perfect start to the weekend!! Quick and challenging! 💦

Full body AMRAP

Banded deep core

Came back to this one because it’s super quick but so much fun! Really effective total body workout!

Amber

Full body fives

Sooooo yummy after you’re Lower Body Strong in follow alongs.

Mobility

That was great! Had me catching my breathe 💪

Full body fitness

Upper body with core focus

Oh my gosh! This was such an amazing workout! I could really feel it in my glutes. Loved it!

Collins Stone

Legs + glutes

Amber L 

OMG Nikki!! This one killed me! Felt VERY cookie from Christmas!🤣

Lower body mix

Core + cardio

Great workout. And girl…your biceps are fire on the L curl video

Great workout! Wish the rep counts were in the move titles so you can just click through the demos.

All over upper body

Anna

Lower body burnn

Great one!! I’m a hurdle coach (former D1 hurdler) & I’m going to incorporate those plank leg circles into my ab routine for my athletes.  If I go the opposite way you did it mimics the trail leg motion. Awesomeness!!

Great flow of challenging exercises! 🙌🏻

Great workout to ease me back in after a week off due to travel.

Fast full body fives

This was a tough one! Really got my core along with my upper body 💪🏼

Loved this upper body workout! It included great new exercises! 🙌🏻 My shoulders are crying! 😂

Upper body (core, biceps, triceps + shoulders)

I love your workouts and this is one of my favourites!!

Raeanne

Emilia

Full body fire

Oh my gosh this one was tough! It burned soooo good!

Missy

Was the last pair supposed to be 1 set on the R leg & then 1 set on the L leg?

Total body mix

Really enjoyed this upper body workout! It was well balanced! 🤩🙌🏻

Lower body mobility

Full body cirucits

Loved 🥰 this workout, especially after a legs day 🤪. Thank you for reminding me how I can still improve my hip flexor strength — wowza did they ever burn🔥 💪🏼 😝

Lauren

Step cardio + core

One ☝️ of my favourites — thank you 🙏🏼

I know you mentioned it only took you 28 minutes…. But how!?!? Haha!

Lower body singles

That was HARD! You e been absolutely crushing workouts lately. Love all the new ones!

Victoria

Upper body circuits (shoulders, chest, tri)

Really enjoyed this one to start the day!

Excellent! Just what I needed for my busy day with my 3 kiddos. Thank you for always giving us great workouts!

Natalie

Whoa! I challenged myself with doing this for an extra 8 minutes and being dead by the end of it is an understatement! 😃 Really enjoyed it though! 🙌🏻

Quick full body AMRAP

I could really feel this one in my back which I tend to neglect, so thanks! 😊🙌🏻

Upper body mini circuits (back, biceps + shoulders)

Love loved the added warm up and mobility cool down!

Andrea

Legs + glutes (+ warm up/cool down)

As a hurdle coach, I approve of this awesome hip mobility & strength workout!! I’ll be using this one on my athletes.

Lower body mobility + stability

That’s a killer total body workout! Don’t be fooled that it’s with only one weight! 😃 You’ll burn and sweat crazy!

Fantastic! I’m glad I don’t have to have a home gym to follow your routines. 💪

1 weight full body

Core rehab - upper ab + rib flare

Holy sweat! Loved this one. Definitely coming back to this. Thank you!

This workout really got my legs and glutes burning! I can feel the soreness starting to set in already. Great workout!

Legs + glutes mini circuits

Loved it so much, did a fourth round 💪🏼 Thank you ☺️

Upper body tri sets (chest, triceps, shoulder)

Are you using 20’s the whole time?? That is BEYOND amazing

Great set of exercises! Definitely on my favorite’s list.

Joanna

Total body EMOM

Long band core

Alicia

I REALLY enjoyed this one. I will come back to it again and again. Thank you!

Total body intervals

I really loved this workout! 🙌🏻 Feeling the burn in all over my lower half! 🔥🔥😃

Deep core + mobility

Community

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