Name: Playbook - Niki SugarySixpack - Get back to it lower body day 1 Week 2
Uploaded: 2024-03-28T18:05:10.105Z
Duration: 30 min
Description: Get back to it lower body day 1 Week 2

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!

Alicia

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

Hanna

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

Lauren

Week 1 overwhelmed me but this was great ! Simple and effective

Marisa

Nasreen

Robbie

Faith

Lisa

Great burn! Just FYI that one chair tap out says 15 secs and the other 15 reps.

Erin

Need:
Dumbbells (can be dropped if needed)
Mini loop band
Mat

Move with intention! The more you focus on great form, breath working with core and mind muscle connection, the more y get out of this workout!

Go through each exercise continuously only resting quickly if needed.

-Squeeze glute to lift off the ground
-Keep good alignment with hips ribs and head stacked
-Light length through body
-Core works along with breath(see core hold tutorial)

Glute tap left

Glute tap right

-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 not 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)

Bridge March

-Engage deep core and use lower abs to lift knees off the ground
-Press out against band at the top of the lift
-Keep hips ribs and head stacked for good alignment
-Keep a light length through your torso
-See core breathing/ core hold tutorials
-Tap back down to ground every 3 reps if needed

Quadruped abduction

-Engage deep core with exertion on each rep (see core breathing tutorial)
-Can either lift up foot and leg or raise onto toe to modify
-See cross press tutorial in core work tutorials  for more detail

Cross press right

Cross press left

-Position your back at the bottom of shoulder blade height on a stable chair, couch, coffee table that won't slide away.
-Feet at hip width or slightly wider
-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 back up, should not be felt in the low back
-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)

Hip thrust

-Slight hinge at the hips to keep good alignment in upper (hips, ribs and head stacked) and to help you sit into the glute of the support leg
-Move with intention
-deep core engages for stability and balance
-Hand on wall, chair etc for balance help!

Hip flexor pull right

Hip flexor pull left

-All 3 ways = 1 rep
-Feet slightly wider than hips adjust slightly to what’s most comfortable for you
-Hips, ribs and head stacked throughout movement to keep from over arching low back or ribs flaring
-Use glutes to press up
-Only go to standing on third squat (quarter squat, half squat, full squat to standing)
-Core works with breath through movement (see core breathing tutorial)

Banded triple squat

Warm up

Rest after each round. Try to do the two exercises back to back.

-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 knees aren't pulled in towards each other
-Press up through the floor to raise up in pulse, engaging the glutes to drive you up
-Slowly lower during pulse
-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 pulse

-Each step is a rep
-Knees and feet wider than hips
-Legs pressing out against the band to activate glute
-Take small steps forward and back without allowing band to pull your feet towards each other at all
-Avoid hips hiking up and lots of excess torso movement. Glutes are doing the work

PP-Band walk

Pair 1

-Sit back into a half squat
-Weight is in the heels and balls of feet but big toe is still in contact with the floor
-All weight is in planted leg
-Other leg presses out to the side against the band
-Glute of the planted foot is going to feel it! It’s holding your weight and stabilizing against the pull
-Core should work with breath through the movement and help to stabilize and keep your balance
-Hips, ribs and head are stacked with a light length through the body
-move with control

Chair hold tap out banded right

Chair hold tap out banded left

-Move into a quadruped position on forearms if this low position is uncomfortable
-The leg movement is driven by the glutes
-Keep your range of motion small and make the mind muscle connection. Trying to go too far often results in arching the low back
-Core works with breath through the movement. Exhale, connect, move
-Core working to stabilize will help keep you from over arching your low back
-Chin stays tucked

Low glute pulse right

Low glute pulse left

Pair 2

-All 3 ways = 1 rep
-Feet are wider than hips, adjust slightly to what’s most comfortable for you
-Knees and toes point the same direction
-Hips, ribs and head stacked throughout movement to keep from over arching low back or ribs flaring
-Use glutes and inner thighs to press up
-Only go to standing on third squat (quarter squat, half squat, full squat to standing)
-Core works with breath through movement (see core breathing tutorial)

Triple sumo squat

-Keep hips square (even with each other) when setting up legs
-Press through the front leg actively using the glute to drive you up to standing
-Modify depth and how far your legs are split apart to be more comfortable
-Core works along with breath (see core breathing tutorial)

Alternating pulse lunge weighted

Pair 3

-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

Quad stretch right

Quad stretch left

-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

Seated figure 4 stretch right

Seated figure 4 stretch left

-Reaching over head to feel stretch along side body
-Keep length through torso
-The goal is a gentle stretch, not discomfort

Side stretch right

Side stretch left

-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 single fold right

Seated single fold left

-Lean towards straight leg  to feel stretch in the hip and glute
-Bend at hip, not waist
-Keep length through torso to keep from dumping into stretch
-Range of motion should go to feeling a stretch but not discomfort

Cross over stretch right

Cross over stretch left

Cool down

Get back to it lower body day 1 Week 2

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!

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.

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 🤯

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

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

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

Get back to it cardio + core week day 3 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!

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 lower body day 1 Week 2

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