Name: Playbook - Niki SugarySixpack - Glutes + legs
Uploaded: 2024-03-28T18:05:10.478Z
Duration: 25 min
Description: Glutes + legs

Need:
Dumbbells
Chair/box/bench for hip thrust

Pick a weight that is challenging for each exercise but allows good form. The rep ranges are higher here, generally 12-15.

Don’t be afraid to start at one weight and change if needed!

Do you best to keep moving within the circuits. Take up to 1 min between the 2.

The circuits have a time and rounds limit. If you get to the rounds before time is up, you’re done with that circuit!

Enjoy!😁

-No jump is modified, shown second here
-Keep hips square (side by side)
-Hinge forward in split squat to keep good alignment and prevent over arched low back and rib flare (hips, ribs and head stacked and a light length through torso)
-Press up mainly through front foot for hop, focus on using the glute
-Only go as quickly as you can keep proper form
-Core works along with breath throughout movement (see core breathing tutorial)
-repeat other side

Low start split squat hop right(mod shown)

-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
-Most of your weight is in one leg
-Imagine your pelvis and ribs are gently connected through the movement. Ribs should not flare out and low back should not arch.
-Think of back hinging or rotating on the edge of chair during movement
-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)

Single leg hip thrust right

Low start split squat hop left (mod shown)

Single leg hip thrust left

-Modify depth of hinge so good form is kept. Don’t need to touch the ground
-Hips hinge back and torso comes forward to face the ground (torso moves as one level keeping neutral spine) so that hips, ribs and head stay stacked to avoid low back arch and rib flare out
-Push through the ground back to center at standing by recruiting glute
-Core works with breath through movement. Exhale and connect with exertion

Alternating side hinge

Circuit 1 (12 min or 3 rounds)

-Start movement with hips hinging back, allowing minimal knee bend after
-Upper body moves as one piece keeping a light length through the torso and hips, ribs and head stacked
-Lats engaged to help support weights
-Use hamstrings and some glutes to pull you back to standing
-Core works with breath through the movement (see core breathing tutorials)

-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
-Core works with breath through the movement(see core breathing tutorial)
-Pause at the bottom for a 3 count

Pause squats (3 count hold at the bottom)

-Feet are about hip width, adjust slightly to what’s most comfortable for you
-Hinge back
-Torso moves as one piece like a door on hinge (hips are the hinges)
-Hips, ribs and head stacked throughout movement to keep from over arching low back or ribs flaring
-Use glutes to press to standing then hop
-Core works with breath through movement to help with balance (see core breathing tutorial)

Hinge hops (mod shown, no hop)

Circuit 2 (10 mins or 4 rounds)

Glutes + legs

Lower body circuits

Julianne

I feel awful that I keep correcting things. I promise I love it all! It looks like everything in the second round is for the right side (2 right sides for each exercise).

Missy

25 min legs + glutes(dumbbells + box/chair/bench)

Intensive workout, couldn’t do more than two rounds! 👍 Worth repeating 😁

Joanna

Lower body singles

Kasey

Natalie

Raeanne

Weighted lower body

I love love love banded lower body workouts. Nice sweaty, challenging workout!

Hanna

Mallory

Banded legs & glutes

So tough but such a good leg day! Loved how quick it was!

Alexandra

Upped my weight this workout and I felt every rep😂💪✨

Lower body burn

That was a toughie! So glad u did it though!

That first banded round had me shaking for the rest of the workout 😂 So good!

25 min lower body sweat + sculpt follow along

Ekaterina

Lower body sweat + sculpt (mini band + dumbbells)

25 Minute Lower Body (weighted) follow along

This workout was awesome! Just wanted to let you know the first set is missing the LEFT sliding lunge video - and the second set of exercises has both left and right exercises but both say RIGHT. Just thought you’d want to know💖🙌

Glutes & legs (rag/slider band+weight)

Oh my goodness this has my legs and glutes burning so bad! This was a great one!

Legs+ glutes sculpt (weights+chair/bench/step)

Pamela

Lisa

Glutes + legs sculpt (dumbbells+ in band)

Lower body sculpt

I really enjoyed that one! Got my heart rate up!

Lower body strong

Lower body love

Talk about a real glute burner! Oh my gosh! This got me so sweaty and burning so good 🔥👏🏼

Lower body pairs

Those single sided leg exercises really got to me! This was a great leg and glute burner!

Legs + glutes

I underestimated this workout. Boy did it get the sweat flowing! 😂 That cool down portion was much needed!

Lower body plus warm up + cool down

Oh my gosh! This one got the sweat flowing 😂 that last circuit with the pops really got me! Great workout!

A bit too much squatting for me but overall great one!

Lower body mini circuits

What did I just experience? I have no words lol best lower body workout I have ever done. I was able to use 15’s the entire workout which is a first for me and it’s all because I learned breath work from you. Now excuse me while I melt into a puddle on the floor 🔥🥵

This was a phenomenal leg workout! That third circuit with all the glute targeted exercises had me in pain 😅 it burned! Loved this one!

Lower body shaper

Banded lower body

Oh my gosh!! Talk about feeling the burn 🔥 great workout!

Lower body cardio + core

Lower body ladder

Amber

Legs + glutes mini circuits

Collins Stone

This was an amazing lower body workout! So much fun! The first circuit is missing all the left hand sided exercises though

So sweaty after the lower body warm up follow along with a band

Legs + glutes (+ warm up/cool down)

My legs are shaking! I’m going to be so sore after this one

The final timed burnout had my legs shaking!! Awesome all around! 🤩

Hannah

Thank you so much, Niki. You’re amazing!

Glutes + legs

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