Name: Playbook - Niki SugarySixpack - Get back to it total body day 4 week 1
Uploaded: 2024-03-28T18:05:10.067Z
Duration: 30 min
Description: Get back to it total body day 4 week 1

Great workout and loved the stretch at the end.

Hanna

Alexandra

Judy Haas

Nasreen

Became the fittest in my life with lean and strong prior to my first baby. Worked out all through pregnancy and am now getting back into the swing of things 4 months postpartum! love your workouts and how I can fit them in through the day!

Emma

I’m so glad to be ‘Back At It’ with this amazing plan! It’s the perfect way for me to rebuild strength and get back to my love for fitness.. while she naps ;) Best prenatal/postpartum/everyday workouts I’ve ever come across hands down.

Faith

I'm so proud of myself. Today is day 4 and it is the first day I did all the reps. I had no idea I was so out of shape. Thanks for this app, it makes working out achievable.

Lisa

Hannah

7 weeks pp.... challenging but doable!! Definitely makes working out again after baby encouraging and fun :)

Chelsea

Andrea

Good workout length- I’m in decent shape but did this workout because 30 minutes is more manageable for me (and I like this format more than the follow-alongs. Working out when it’s quiet is great!). 
I’d love workouts of different lengths I can choose from- sometimes I do lean and strong ones and just don’t finish

Anamaria

Need:
Dumbbells 
Chair/bench

Rest up to 1 min between circuit 1 + 2.

Be mindful of your form + deep core connection through each exercise. Move with intention!

Go through each exercise continuously only resting quickly if needed.

-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
-Rotate through the hip joint to move knee towards front/toes and then up towards the ceiling
-Deep core engaged through movement to stabilize you in the side plank

Side plank hip rotation right

Side plank hip rotation left

-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
-Hips, ribs and head stacked and a light length through the torso for good alignment
-Doesn’t need to be a big range of motion
-See core hold tutorial

Banded opposites right

Banded opposites left

-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 the band. Especially the lower

Side plank pulse + band pull right

Side plank pulse + band pull left

-Core engages before starting the movement to plank 
-Core works with breath within movement (see core breathing tutorial)
-Keep hips, ribs and head stacked for good alignment
-Light length through body
-For more detail see plank slides in the core work tutorials section

Plank slide

-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

Band walk

-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
-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
-Press into ball to help focus on upper transverse ab connection
-Core works with breath through the movement(see core breathing tutorial). Exhale, engage, connect

Squat + ball squeeze

-Band is overhead with a light tension on the band as you squat
-Only go to the depth you can keep good form
-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
-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 (overhead with band can pull you into rib flare) and overarching the low back
-Chin stays tucked
-Core works with breath through the movement while keeping a light connection(see core breathing/core hold tutorial)

Overhead squat with band

Warm up

-glute pulls you back to standing
-weight mostly in front leg
-torso moves as one piece hinging at hips
-length through torso with hips, ribs and head stacked
-lats engaged to help support weight
-core engages with exhale on effort. Alternatively a light cone can be kept throughout to support the back. In that case breath still works with movement deepening connection with each exhale on exertion(core breathing/core hold)

Split deadlift right

Split deadlift left

-core works with breath through the movement. Exhale connect, press weight. You may was to maintain a light connect in the lowering as well depending on what feels best for you.
-core has a to really stabilize you during the press because of the tendency to wobble or lean to one side during this single sided press. Don’t let weight pull you or cause you to shift
-At start elbow comes out and down from the shoulder in a wide ‘V’ not straight out from the shoulder like a ‘T’
-can be done on bench etc as well as floor like shown
-maintain control of the weight during lowering phase

Unilateral chest press right

Unilateral chest press left

-Majority of weight is in one leg as you press through it to standing. Other leg is there for balance
-Controlled lower back to seated position
-Foot is planted firmly on the floor, heel to toe even though weight is sitting back into balls of feet and heels
-Keep hips, ribs and head stacked in line to prevent ribs from flaring or low back from overarching in squat and at top of press
-Core works along with breath (see core breathing tutorial)

Sit squat to hammer press right

Sit squat to hammer press left

Total body circuit 1

-core works with breath through the movement. Exhale connect, press weight. You may was to maintain a light connect in the lowering as well depending on what feels best for you.
-arms stay tucked close in line with the body, elbows pointing towards feet (parallel to body)
-should feel this in your triceps as well as some chest
-weight should be about in line with the chest at top, not over your face.
-can be done on bench etc as well as floor like shown
-maintain control of the weight during lowering phase

Close chest press (tri)

-Only cross body as range of motion allows without twisting torso
-Slow and controlled lower
-Length through the torso with hips, ribs and head stacked
-Core works along with breath throughout movement (see core breathing tutorial)

Cross curl

Romanian deadlift

Total body circuit 2

-connect to core gently on exhale before arching back
-pullback with your elbows on the mat - helps make sure this doesn’t dump into the low back
-gently extend through chest to comfortable range of motion and stretch
-keep length through your body
-shoulders about over elbows

Cobra

-Extend through the chest. This is where you should feel the stretch 
-Keep length through the body
-elbows about under shoulders(mind could be better aligned here)

Fish

-hinge hips back keeping hips, ribs and head stacked
-upper body moves as once piece
-Should feel the stretch in inner thigh of extended leg
-hold stretch for a few seconds each hinge back

Hinge inner thigh stretch right

Hinge inner thigh stretch left

-Reach up to feel light stretch through the front body from hip flexor to chest
-Avoid over arching low back. Visualize the ribs and hips lightly connected by a string
-Use glute of front leg to press off floor
-Adjust leg position slightly for comfort
-Core works with gently breath throughout movement

Mermaid right

Mermaid left

-hips stay planted in place
-rotation is coming from the thoracic spine(upper mid back near shoulder blades)
-core is engaged (see core hold tutorial) 
-this works better on a slippery floor with a shirt- not a sticky mat like this!

Thoracic lateral slide

-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

-Controlled movement
-Stretch arms forward
-Don’t sink deep and over arch back at the bottom
-Round up through thoracic spine(near shoulder blades)
-Breathe along with exercise
-feet about under hips
-length through the torso
-pick something with a height that allows good alignment of hips, ribs and head

Thoracic extension

-Reaching over head to feel stretch along side body
-Keep length through torso
-Gently rotate slightly open towards your back, this is a very small range of motion
-The goal is a gentle stretch, not discomfort

Rotating side stretch right

Rotating side stretch left

Cool down Total 3

Get back to it total body day 4 week 1

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!!!

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/

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

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 :)

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!

Get back to it total body day 4 week 1

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