Name: Playbook - Niki SugarySixpack - Get back to it total body day 4 week 4
Uploaded: 2024-03-28T18:05:10.322Z
Duration: 35 min
Description: Get back to it total body day 4 week 4

Kelsey

Carley

Mallory

Courtney

Kimberly

Great workout! Liked the length even though I’m in decent shape

Anamaria

Need:
Dumbbells 
Mini loop band

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

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

Rest after all 3 rounds are completed. And quickly as needed.

-Move with control
-Only as quickly as you can keep good form
-Be sure to keep ribs from flaring at top of press with core connection
-Raise hands/weights up on a step or low stool to modify
-Core works with breath throughout movement. Exhale, connect, move on ‘hard’ part of exercise (see core breathing/core hold tutorials)

Weighted step burpee

-Modify depth to allow good form and alignment. Avoid ribs flaring out and low back over arched
-Keep control of the weight with a slow raise and lower
-Glutes work to hold you in chair position
-Press into front glute to push back to chair position
-Core work with breath through movement. Exhale and connect on exertion

Alternating crescent chair to reverse front raise

-Feet are at or slightly wider than hip width.
-Start movement with hips hinging back, allowing knees to bend after
-Upper body moves as one piece keeping a light length through the torso and hips, ribs and head stacked
-Lats engage to help support weights
-Lower to your max range of motion that allows you to keep good form/not over arch or round your low back
-Row weight up towards your torso while glutes hold you in this position 
-Use glutes (hamstrings will work some too)and to pull you back to standing
-Core works with breath through the movement (see core breathing tutorials)
-Knees bend here after the hinge for added range of motion. This is not a straight leg deadlift

Top start deadlift to row

-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 to press to almost standing, never fully resting in start position
-Press weight out away from your body at the top of your tension squat
-As you press weight out, core should work to stabilize
-Core works with breath through movement (see core breathing tutorial)

Tension squat + press out

Circuit 1

-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 to standing
-Don’t allow weight to pull you forward
-Slow and controlled during lowering phase of curl and press
-Core works with breath through movement (see core breathing tutorial)

Sumo reverse curl to press right

Sumo reverse curl to press left

-Sit back and down into the squat, only go to range of motion that allows proper form
-Weight is mostly back in your heels and balls of feet but big toe is in contract with the ground
-Glutes drive the movement up to standing
-Ribs stay ‘tucked’ and pelvis stays close to neutral so that low back isn’t over arching at the bottom of the squat (sticking out butt). Keep hips, ribs and head in line
-Holding weight on one side makes core work harder to stabilize and keep properly alignment
-Avoid having weight on just 1 side move your body into uneven squatting or poor form
-Core works with breath throughout movement (see core breathing tutorial)

Unilateral hold + squat right

Unilateral hold + squat left

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

Get back to it total body day 4 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!

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💪

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!

Get back to it total body day 4 week 4

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