Name: Playbook - Niki SugarySixpack - Full body
Uploaded: 2024-03-16T14:16:45.854Z
Duration: 31 min
Description: Full 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

Need:
Dumbbells
Mat

Move continuously through the circuit until time is up. taking quick rests as or if needed.

Focus on form and getting good muscle recruitment rather than speed.

The workout is 25 mins without the warm up, the warm up should add 5-6 mins for the full ~31


Enjoy! And let me know how you liked it😁

-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)

Sumo hold heel lift

-Hips, ribs and head are stacked with a light length through the body
-Core stays connected through the movement, still breathing! See core hold tutorial in core function playlist
-Avoid hips sagging towards the ground or popping up to the sky
-Hands under shoulders
-Very slight anterior pelvic tilt (tucked). Imagine ribs and hips are lightly connected by a string
-Step up as range of motion allows. Raise hands on chair or low step if needed

Step up plank

-intensify to full plank. Only if you have a great grasp on the exercise and great core function
-targeting the serrations anterior. A very under mentioned but important muscle! 
-wide arms of you are having trouble feeling it(think wrapping Freon under shoulder blades and around to the side of the torso
-think sinking through the shoulder blades and pressing back up with no motion in the arms
-core works with breath through movement
-pay attention to alignment of hips, ribs and head- don’t want unnecessary rib flare or low back arch

Serratus push (quadruped)

-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
-Deep core engaged through movement to stabilize
-Slow and controlled with weight. Elbow rows up towards ceiling
-Weight stays in line with shoulder as it presses away from the body. Avoid allowing it to fall behind and pull you off balance

Side plank reach + T right

Side plank reach + T left

-Keep length through the torso and hips even/square
-Were bot sinking into the movement here or over arching the back
-Slight pelvic tilt towards the face
-Keep alignment of hips, ribs and head while driving forward into a lunge to your end range of motion. Shouldn’t be painful.
-Drive through the ground back to starting
-Do the same with leg out to the side
-only go to range of motion where you feel a gentle stretch and no pain

Alternating deep lunge right

Alternating deep lunge left

engages to help stabilize and keep balance through the movement
-Hips hinge back and use glute to control lower and press back to standing
-Light length through torso
-Hips ribs and head stacked in line
-Picking a spot a foot or two in front of you on the floor can help balance
-Foot planted firmly

Balance deadlift right

Balance deadlift left

-keep rotation in the thoracic spine (upper mid back around the shoulder blade area)
-Keep length through torso 
-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

Thoracic reach through + open right

Thoracic reach through + open left

Warm up

-feet placed wider than hips with knees and toes point the same direction
-glutes and inner thigh drive the movement control the lowering and drive you to standing
-Core works along with breath in movement. Exhale, engage, move
-hips,ribs and head stay stacked. Be especially mindful of rib flare at the top of the press

Sumo pulse + close press

-Feet are at or slightly wider than hip width. Adjust to what feels best
-Start RDL movement with hips hinging back to lower as range of motion allows while keeping a neutral spine 
-Ford deadlift hips start the movement hinging back and then knees bend lowering as needed to keep good form while weights reach the floor(modify to a step)
-Upper body moves as one piece keeping a light length through the torso and hips, ribs and head stacked
-Use glutes and hamstrings to pull you back to standing
-DL targets more glutes, RDL more hamstrings

Deadlift to RDL (8 each)

-Deep core engages before leaning back (see core hold tutorial in core function section) 
-Core stays connected through the movement to stabilize and support as you move
-Modify by leaning slightly against something for some added support
-Keep control during the rotation and press/lowering of weight
-Core still works with breath through the movement while connected. Exhale and ‘deepen/reaffirm the connection with exertion

Press + rotate (8 each)

-Move with control
-Sit back into allow squat before curling weight
-Only as quickly as you can keep good form/balance
-Be sure to keep ribs from flaring at top of press with core connection
-length through the torso in allow squat 
-Core works with breath throughout movement. Exhale, connect, move on ‘hard’ part of exercise (see core breathing)

Pop curl

-Core works to support spine and prevent dumping into low back(see core hold tutorial)
-Hinge at hips. Keep hips, ribs and head stacked. Wide legs
-Adjust hinge depth as needed
-Butt can press into wall for added stability
-Lats engaged to support weight. Think shoulder blades pulled together
-Start with weight out in front of you. With control pull the weight towards you and then row

Pull + close row

-Ideally keep hips level, even side by side and stable throughout movement. Avoiding one hip dropping and one hiking up or one pulling back
-Only go to range of motion in thoracic rotation. Don't push to discomfort
-Rotation should come.mainly from the thoracic spine, not the low back
-Core stabilizes torso through the movement
-exhale, connect to the core and then move

Thoracic chop right

Thoracic chop left

-Really press through the front leg using the glute to drive you to standing
-Core works with breath through the movement. Exhale to engage & move on exertion
-Keep control during lowering phase
-Slight forward lean to keep optimal alignment of hips, ribs and head
-hips stay square

Alternating low start lunge

Full body

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

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! 🔥🔥😃

Full body

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