Name: Playbook - Niki SugarySixpack - Deep core circuits (core, adductors, hip flexors + thoracic)
Uploaded: 2023-03-09T17:49:16.128Z
Duration: 30 min
Description: Deep core circuits (core, adductors, hip flexors + thoracic)

Need:
Mat
Mini loop band
Yoga block/pilates ball/kids ball or puffy pillow

Move continuously through the circuits.

~20 mins 

Be sure to really move with intention in each exercise and focus on bringing those deep core muscles in here.

We focus on the core, inner thighs and hip flexors here.

In the thoracic circuit be sure to focus on keeping that rotation in the mid/upper back, think bra line area. Not the low back. This might be a really small range of motion! Often we’re really tight there. Especially if you’ve never worked thoracic mobility.

-Reach arms flat on the floor and set feet at about fingertips for foot position
-Feet flexed will help the band stay on
-Imagine your pelvis and ribs are gently connected through the movement. Ribs should ot flare out and low back should not arch
-Core stabilizes throughout movement
-Low abs are working with hip flexor to pull the leg
-Deep core works with your breath throughout the movement! (see core hold/core breathing tutorial)

Banded march

-Engage deep core before lifting leg off ground
-Hip flexor and core work to pull leg and stabilize through rotation
-Move with control and intention
-Core stays connected throughout
-See core hold tutorial in core function section

Supine pull + rotate

-Engage deep core before lifting legs and before each rep. Exhale, connect, move
-Core works to stabilize and keep torso still through movement/prevent wobbling (see core hold tutorial)
-Core should keep you stable through the movement of the legs
-Slow and controlled
-Resist band to slowly allow legs back together with core
-Leg presses out against the band as you stabilize with the core
-modify by pressing both legs out at the same time

Single leg banded butterfly

Banded circuit

-Engage deep core before lifting legs off ground
-See core hold tutorial
-Core should help stabilize during the movement and hold legs in lifted position
-Squeeze legs together as you extend them
-Should feel it in the low abs abs inner thighs
-Slow and controlled

Supine leg extension + adductor squeeze

-Keep hips lifted and picture a line from knees to head with hips, ribs and head in line
-Keep length through the body
-Avoid hips, ribs or waist sinking towards the floor or ribs flaring
-Deep core engaged through movement to stabilize
-Exhale, connect and lift
-Press top leg down into block/ball as you lift

Side plank lift + adductor right

Side plank lift + adductor left

-Connect to core before lifting knees up
-Exhale and deepen connection with each toe lift
-knees at or slightly behind hips 
-length through the torso

Lifted adductor march

-Reach arms flat on the floor and set feet at about fingertips for foot position
-Feet close together at comfortable position with block/ball between knees
-Imagine your pelvis and ribs are gently connected through the movement. Ribs should not flare out and low back should not arch.
-Squeeze glutes to raise hips up, should not be felt in the low back. Slight pelvic tilt to face
-Squeeze ball/block/pillow with inner thighs
-Your body makes a straight line from shoulders to knees at top
-Deep core works with your breath throughout the movement! (see core breathing tutorial)

Adductor bridge

Ball/block circuit

-Make sure rotation is coming from the thoracic spine (upper/mid back) not the low back
-Exhale and gently connect to core before rotating
-Keep within range of motion so you don’t force rotate into the low back
-Engage core and squeeze inner thighs before rotation
-See seated thoracic rotation in core work tutorials section

Thoracic pullback

-keep rotation in the thoracic spine (upper mid back around the shoulder blade area)
-resist the urge to crunch up into a ball in this position
-this can be a small range of motion
-keep hips level and stable
-avoid allowing hip you rotate towards to lift open
-core works to stabilize as you rotate

Kneeling thoracic rotation right

Kneeling thoracic rotation left

-Keep majority of motion in the thoracic spine, not dumping into low back
-Exhale to arch (cat), inhale to cow
-Slow, controlled and intentional
-Don’t push range of motion to discomfort

Cat cow

-Twist open through the upper mid back, in the thoracic spine - not low back
-Exhale lightly connect to core, move
-Flow through with intention - don't push range of motion or speed through movement
-Be mindful of just trying to reach with arm and not twisting
-Hold reach through for just a second or two, we're flowing through here
-Keep in mind optimal alignment of torso(hips, ribs and head stacked in line)
-Can sit on something lower if feels better
-If you have a severed diastasis, be extra mindful of how this is affecting your core!

Windmills

Body weight circuit

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

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 circuits (core, adductors, hip flexors + thoracic)

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