Name: Playbook - Niki SugarySixpack - Get back to it cardio + core week day 3 week 4
Uploaded: 2024-03-28T18:05:10.296Z
Duration: 35 min
Description: Get back to it cardio + core week day 3 week 4

Really enjoyed this one! The core was a killer!!

Need:
Mat
Mini loop band(warm up)

Mini loop band (core circuit)

Move as quickly as you can feel good + keep good form.

Deep core still works here. If any leaking or discomfort happens, try and focus more on core working with the breath or if needed modify/adjust/sub the exercise.

Go through each exercise continuously only resting quickly if needed.

-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 core 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

Raised bent plank tap back

-Deep core engages before lifting feet off of the ground
-Core hold technique
-Pull band apart as you tap one foot down
-Pull shoulder blades together before pulling band apart - resist the urge to let ribs flare, core connection helps keep them down
-Modify to band pull then heel taps separately if needed
-Can also modify taps by tapping feet to the wall not the floor

Band pull + heel taps

-Place arm or pillow under head if possible to keep good alignment
-Engage deep core and press into the ball
-See core breathing tutorial for proper deep core engagement: exhale, connect and move
-Core should play a big role in the exercise

Side lying ball press + leg extension right

Side lying ball press + leg extension left

-Reach arms flat on the floor and set feet at about fingertips for foot position
-Feet together
-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
-Foot lifted off the ground should be small, slow and controlled
-Glute of the standing leg should be engaged
-Deep core works with your breath throughout the movement! (see core hold tutorial)
-Pull shoulder blades together before pulling band apart - resist the urge to let ribs flare, core connection helps keep them down

Bridge march + band pull

-Elbows go out from body in a wide ‘V’ rather than straight out to the side.
-Weight falls into the upper body completely as you lower down
-Hands should be under chest not face
-Deep core works to stabilize and protect core (see core hold tutorial)
-Light length and good alignment in body by stacking hips, ribs and head

Quadruped push

-hold squat position
-move as quickly as good form allows
-keep chest open, not facing the floor
-hips ribs and head stacked to prevent rib flare or over arched low back 
-adjust depth as needed for form
-core works with breath through movement. Can also keep a light deep core connection throughout
-move with control

Squat hold tap over

-Exhale, connect to core and rotate from the hip
-Think of a line from your pivoting foot to hip to opposite shoulder
-Core works with breath through the movement
-Connect for the twist
-Twist should come from the thoracic spine 
-Light length through the body

Twist & pivot

-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
-Adjust foot position slightly as needed
-Legs press out against the band so they aren't pulled in towards each other
-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
-Core works with breath through the movement(see core breathing tutorial)

Banded squat

Cardio warm up

-Core is engaged throughout the exercise for stability and to help control the movement 
-Only Move as quickly as you can maintain balance and control 
-Very quick pause as body rest on the floor before moving to start again
-Exhale, deepen/check in with core connection and move along with breath
-Hips,ribs and head stay mostly stacked in line here. The full body is rotating open for leg to kick through. Not a torso twist

Sit through

-Keep slight forward lean by hinging at hips with hips, ribs and head stacked
-Tap quickly back like you are stepping back into a lunge but don’t sink down
-Move as quickly as balance and form allow
-Leg of front (planted) glute should be active to hold your weight as you move
-Core works with breath through the movement
-Repeat reps both sides

Step back taps left

Step back taps right

-Move with control
-Only as quickly as you can keep good form
-Knees stay bent in at quadruped position
-Core works with breath throughout movement. Exhale, connect, move on ‘hard’ part of exercise (see core breathing)

Quadruped step burpee

-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
-Feet wider than hip width with knees and toes pointing the same direction. Adjust foot position slightly as needed
-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
-Only go as quickly as you can keep good form
-Core works with breath through the movement(see core breathing tutorial)

Sumo tap in

-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
-Elbows under shoulders
-Very slight anterior pelvic tilt (tucked). Imagine ribs and hips are lightly connected by a string
-Move feet side to side as quickly as you feel comfortable keeping good form
-Raise arms up on a chair/step/bench

Quadruped tap over

Cardio intervals

-Core engages starting right before lifting off floor
-Lift up should be driven by deep core engagement
-Keep light length through torso and hips and head stacked in line
-Move slowly with control
-Core stay connected to stabilize and prevent excessive wiggle in movement
-For more detail see quadruped plank lift tutorial in core work tutorials section

Lateral quadruped walk

-Deep core engages before leaning back (see core hold tutorial in core function section) 
-Bring opposite limbs together with control while core stabilizes
-Hips, ribs and head stay stacked in line with chin tucked

Boat crunch

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

Pause bikes

Core

-Slight posterior pelvic tilt (tilting towards your ribs aka tuck) when in kneeling hip flexor position
-Keep hips square
-Keep light length through the stretch not sinking/dumping into it
-Take range of motion to a slight stretch, not discomfort or forced range of motion

Hip ham right

Hip ham 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

-Gently push leg out to feel a light stretch
-Keep light length through the stretch not sinking/dumping into it
-Take range of motion to a slight stretch, not discomfort or forced range of motion

Kneeling inner thigh stretch right

Kneeling inner thigh stretch left

-Keep light length through the stretch not sinking/dumping into it
-Take range of motion to a slight stretch, not discomfort or forced range of motion
-Low back shouldn't feel compressed

Upright chest opener

-Bend is at the hip, not by rounding the back
-Keep light length through the stretch not sinking/dumping into it
-Take range of motion to a slight stretch, not discomfort or forced range of motion

Seated wide leg fold

-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!

Thoracic windmills

-Foot is flexed
-Bend at the hips towards leg to feel a light stretch
-Can do laying on the floor (pillows to prop up if past the first trimester) with foot on the wall instead of floor if it doesn't feel good in a chair

Chair figure 4 right

Chair figure 4 left

Cool down

Get back to it cardio + core week day 3 week 4

Wondering if this will be available as a class format sometime? I find your class format prenatal videos very motivating 😊

Susy

Hi Nikki, it's very helpful to listen to a quick description of a plan before starting any program to get a better view of what it's about

Tanya

Can’t wait to start today! I just had gastric sleeve 2weeks ago and was cleared to start my workouts!

Robbie

Quick intro to the plan(1.5 min)

My first workout after having a baby (she’s almost 10 months old). It was pretty exhausting but worth it! Good to get back on track 🙂

Agnieszka

Thank you! I'm almost 4 years post-partum (yikes) I have been a youtube subscriber of yours for years now, but I've struggled to find myself after being a fit dancer and dance teacher for 17 years. Then I switched to teaching 3rd grade for the past 7 years and I've been gaining weight since then slowly but surely! Today's workout showed me that although I'm out of shape, my old strength is under there somewhere! It was a challenge to get through round 2 but I managed to get through it!

Claudia

6 weeks post partum and couldn’t wait for this moment after your core rehab. And prenatal program! Love these so much!!!

Alexandra

Get back to it lower body day 1 week 1

I love the workouts but the videos never load! Some have no issues loading, others will never load.

Alicia

A great first upper body for this fourth trimester!

Carley

Hello! I love your workout! I started using your app postpartum and now again after cancer treatment. I have one thing that was concerning to me however, the tipi in the background in the forearm push-up video. I found this article helpful https://www.todaysparent.com/family/parenting/why-are-parents-so-defensive-about-play-teepees/

Judy Haas

Get back to it upper body day 2 week 1

HEILA

Such an amazing workout! Feels so good to be moving body again post hysterectomy. I’ve also been doing your core rehab program and noticed during the jumping moves today that I had no leaking! Mind blown 🤯

Hanna

Get back to it cardio + core day 3 week 1

Great workout and loved the stretch at the end.

Get back to it total body day 4 week 1

Hi Nikki! I love your workouts SO much but I'm having issues with this app. The videos never load. So I have to read the descriptions sometimes to figure out what to do since I can't see you.i don't have any Internet issues ( I WFH) so I know it isn't that. Thinking it's just the app? Is this an issue with other users? Thank you!

Loved this workout with the bands. One of my favorites so far.

Perfect combination for a strong Monday workout — great way to start the week 😊

Lauren

Get back to it lower body day 1 Week 2

Wowza. Those banded moves were killer. 🔥 let’s see if I’ll be able to pick up the toddler tomorrow lol

I really appreciated the side view when you were doing the Y pull. It helped me to see how I should be breathing during the exercise. Thank you! - Judy H.

Loving this program. Doesn’t murder me but allows my body to be challenged gracefully back into my strength💪

Mallory

Get back to it upper body day 2 week 2

I really liked this me! Gentle and balanced :)

Hannah

This workout was perfect! 🤩 Those lateral tap outs had my outer glutes burning.

If you could list equipment needed even for the warm up it would be helpful. It’s frustrating to not have bands out and then you need them for the warm up and the workout but they weren’t listed in the equipment needed at the start.

Get back to it cardio + core day 3 week 2

Another great workout. Loved the lunges and front raises.

I’m loving these workouts! I’m losing weight and feeling stronger already, and I’m only two weeks in!

Brittany

Get back to it total body day 4 week 2

Amazing! My favorite leg workout so far ♥️

Tiffany

I feel my strength growing with each workout. Thank you!

Amber

Get back to it lower body day 1 week 3

Had my triceps shakin’ and my biceps burning!

Great workout! Only thing is that there’s a slow right curl, but no slow left curl, so I added it, but just wanted to let you know.

Andrea

Get back to it upper body day 2 week 3

Loving these workouts postpartum, they are challenging but doable and I feel so good after!

Christiana

Quick and sweaty, the best combination! 😋

Judit

Courtney

Get back to it cardio + core week day 3 week 3

I like the length of this- would love some this format (not follow along), this length, but more total body exercises

Anamaria

Get back to it total body day 4 week 3

This was fire. Love that from week 1 to week 4 the progression is so visible. Best postpartum program yet!

Katie

Just the thing I needed 💪🏼 and so real (could hear baby crying in some warm-up sequences which happens at my house too!). You do the best you can with where you are and what you got ❤️

This workout kicked my butt in a good way!

Ghislaine

Get back to it lower body day 1 week 4

Glad to be back at - even though I didn’t feel like it at first!

Get back to it upper body day 2 week 4

Kelsey

Get back to it total body day 4 week 4

Could have just been circuit 1 and I’d be good. This was FIRE. Great workout!

Shelly

Those innocent looking little moves murder. My butt has been kicked😆🔥🙌

Get back to it lower body day 1 week 5

Nice little set!💪 My arms are on 🔥!

Just curious what weight you use for these arm exercises?
Thanks.. I’m loving your app!!!

Emily

Get back to it upper body day 2 week 5

Tough and fun and tough some more 💪🏼. Love the combinations 🤩

Whew this was tough! Could definitely go in 30 minute fit.

Joanna

Get back to it total body (lower focus) day 3 week 5

What program of yours would you suggest doing next? 

I’m about 10weeks PP and have been athletic before during and since pregnancy! Did your Prenatal and PP core rehab and am just finishing up this program :) loved them all!

Faith

Kimberly

Get back to it cardio + core week day 4 week 5

Just finished up this program after having twins in Dec.. it was the perfect jump start! I’m feeling excited and ready to move on to the Lean & Strong program!

Grea workout. Love the total body with an upper emphasis! And I need these 35 minute workouts with 4 kids! Love the longer ones but usually get interrupted too much!!

Get back to it cardio + core week day 3 week 4

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