Name: Playbook - Niki SugarySixpack - Lean + strong lower body W9/D6
Uploaded: 2024-03-28T18:05:10.569Z
Duration: 45 min
Description: Lean + strong lower body W9/D6

Quads were on fire after that burnout! Such a great lower body workout!

Becca Ralls

Abbie

Thank goodness tomorrow is a rest day. This was tough!

Sarah

Baylee

Need:
Dumbbells
Chair/box/bench
Mini loop band (warm up)

Move with intention and focus on the lower body working rather than speeding through. Form over speed.
Rest directions in each circuit.

Form tips on each exercise.

Time will vary slightly for each person.

-Feet placed wider than hips, adjust slightly as needed to what feels best
-Knees and toes pointing the same direction
-Press through one leg to glide towards the opposite leg
-Stay low
-Modify depth as needed
-Hips, ribs and head stacked in line to prevent rib flare and over arched low back

Sumo glide

-Feet are wider than hips, adjust slightly to what’s most comfortable for you
-Knees and toes point the same direction
-legs actively press out against the band
-Hips, ribs and head stacked throughout movement to keep from over arching low back or ribs flaring
-Use glutes and inner thighs to press to standing
-Core works with breath through movement (see core breathing tutorial)

Banded sumo squat

-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

-press hips back towards the feet
-think of practicing deep squat mobility here
-keep good alignment in torso but otherwise upper body isn’t doing much here
-mindful of core and staying stable through the torso- no dipping/ arching of the back

Rock back

-Reach arms flat on the floor and set feet at about fingertips for foot position
-Feet slightly wider than hip width
-Knees press out against the band
-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
-Pulse is a small movement, engage glutes each rep to raise hips back to top
-Deep core works with your breath throughout the movement! (see core breathing tutorial)

Banded bridge

-Seated upright with hands gently resting on ground for some balance but not support -Modify to slightly leaned back with hands on ground for support
-Avoid spine rounding or chest collapsing in as you move - modify if you need to
-Leg stays straight but not locked out as it lifts over the weight(can be any item but get a good lift off the ground here if you can)
-Core and hip flexors should drive this movement 
-Core engages to support good form and stabilize body

Leg lift over (core + hip flex)

-Keep hips square (side by side)
-Adjust depth of split squat and length of step back for comfort
-Slight forward lean 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 through front foot, focus on using the glute
-Core works along with breath throughout movement (see core breathing tutorial)
-repeat other side

Split squat right

Split squat left

-Core works to help keep balance
-Sit hips back to recruit glute
-Slow and controlled movement

Balance lunge right

Balance lunge left

warm up

Move continuously through the 3 rounds until completed. Take 30 seconds rest before moving to pair 2.

-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 not 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 weighted

-all 3 levels together are 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 each level then to almost standing, never fully resting in start position
-Core works with breath through movement (see core breathing tutorial)

Triple sumo tension squat

Pair 1

Move continuously as possible until all rounds are completed. Take 30 seconds before moving to pair 3.

-Move slowly and intentionally
-full movement is 1 rep (curtsy & step up =1 rep)
-Knee and toe point the same direction for the side step up
-Foot (including toes) is planted and fully in contact with step/box with weight in heel/ball of foot
-Step back and across body only as you can keep good alignment in curtsy
-Keep range of motion to where you can maintain good form
-Controlled movement
-Core works with breath throughout movement (see core breathing tutorial)
-Repeat reps on both sides

Side step up to curtsy right

Side step up to curtsy left

-Start in a split squat position keeping hips square
-Lower down to full range of motion before stepping up while staying low as possible 
-weight is all in front foot as you stay low and tap back foot forward
-Slight forward lean to keep good alignment (hips, ribs and head stacked to prevent rib flare and over arched back)
-Exhale connect to the core and move

Tap up lunge right

Tap up lunge left

Pair 2

Move continuously as possible. Rest 30 seconds after all 3 rounds are completed.

-Hips, ribs and head stacked throughout movement to keep from over arching low back or ribs flaring
-Hinge and sit back to tap the chair
-Lats engage to help support weight
-Use glutes and inner thighs to press up to standing
-Weight is not resting in the chair, just a quick touch
-Core works with breath through movement (see core breathing tutorial)

Chair tap weighted

-Feet wider than hips
-Make sure knees and toes are pointed in the same direction
-Start movement with hips hinging back
-Upper body moves as one piece keeping a light length through the torso and hips, ribs and head stacked
-Use glutes and inner thighs to pull you back to standing
-Think spreading the floor with your feet as you press to standing
-Core works with breath through the movement (see core breathing tutorials)

Sumo deadlift

Pair 3

-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
-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
-Weight should stay shifted back during heel lift
-Core works with breath through movement (see core breathing tutorial)

Sumo heel lift weighted

-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
-Only go as quickly as you can keep good form and balance
-Core works with breath through movement to help with balance (see core breathing tutorial)

Hinge pop weighted

-Each leg extension is a rep
-Sit on the wall with hops and knees at 90 degrees
-breathe through the movement 
-core helps stabilize as you lift
-lift up on toes while staying stable
-stay in contact with the wall

Wall sit + leg extension

Burnout

-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

-Start in a wide leg fold and glide into a side lunge
-With one hand on the floor, rotate through your thoracic spine (upper mid back) towards the bent leg
-May be a small rotation, that’s fine!
-Keep good alignment of hips, ribs and head throughout movement
-Core works with breath through the movement

Side lunge + thoracic rotation

-Make a circle with your hips
-Hinge back to start 
-Avoid over extending forward
-Core works gently along with breath
-Repeat other direction

Hip circles right

Hip circles left

-Keep movement in the thoracic spine, not dumping into low back
-Exhale to arch (cat), core stays lightly connected
-Wiggle gently side to side, keeping hips stable
-Slow, controlled and intentional
-Don’t push range of motion to discomfort

Cat + thoracic wiggle

-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

Cool down

Lean + strong lower body W9/D6

LEG DAY KWEEEEN! This is a great start to round 2 of Lean + Strong. Burn.

Katie

Tammie

Emma

Lean + strong lower body W7/D1

Julianne

Kelsey

Amazing 7weeks! I feel amazing 🤩 thank you so much 🙏🏻⭐️

Pamela

Lean + strong upper body W7/D2

Courtney

Lean + strong core + cardio W7/D3 (optional)

Loved this one, my whole body feels activated!

Corinne

Victoria

Solid and challenging if using heavy enough weights

Elisa

Lean + strong total body W7/D4

I love how there’s a bit of a strength challenge incorporated in this cardio workout!

Lean + strong cardio + core W7/D5

Hannah

Lean + strong lower body W7/D6

So effective and quick but challenging—LOVE!

Ally

Lean + strong upper body W8/D1

Natalie

Lean and strong lower body W8/D2

Natalie Hubbell

For the fire section I think you meant reps instead is seconds ? And for the trenching one stretch is 303sec 😉

Katekate

Lean + strong core & cardio W8/D3 (optional day)

I really enjoyed the great variety of exercises!

For some reason the app isn’t allowing me to play any of the follow along workouts 🤷‍♀️

It’s fixed!! You’re right, reps not minutes. So sorry!

Niki

Lean + strong total body W8/D4

Mujde

Lean + strong core & cardio W8/D5

Raeanne

Lean + strong total body (upper focus) W8/D6

What a riper 😅. Loved the single leg stuff, really valuable information (very different from side-to-side). Happy to have some new goals and room for improvement. Thank you ☺️ for that sweat ❤️

Lauren

Those slept squat + hops 🥵
Had to drop the weights but got it done ✔️

Lean + strong lower body W9/D1

Lean + strong upper body W9/D2

Loved how it incorporated some kickboxing moves! So much fun!

Love the burn 🔥 jajajajajaja always so fun. Thanks 🙏 🌸

Lean + strong cardio + core W9/D3

I had only 10 kg dumbbells with me and nearly died by the end of this workout but finished it! 🥹💪🏻💦

Judit

Lean & strong total body W9/D4

Fun movements made this cardio workout very enjoyable, time just flew by! 😊

Lean + strong core & cardio W9/D5

Lean + strong lower body W10/D1

Lean + strong upper body W10/D2

Did you means 45 reps of burpee jacks or 45 sec?

Lean + strong cardio & core W10/D3

Amazing sweat 😓 🥵thanks 🙏💪🏼

Hard one I struggled through the last round of burnout. Thanks for keeping me strong

Lean + strong total body W10/D4

Amazing workout! There might be a few that say reps instead of time?

Lean + strong cardio + core W10/D5

Lean + strong total body (upper focus) W10/D6

Whoa! I could only make it through 3 rounds. This was fire!

Kayla

Tough workout, it may be one round too long. I couldn’t finish unfortunately, but got close! It takes a bit over an hour to do it full out

Power week lower body W11/D1

Power week upper body W11/D2

Power week core W11/D3

Another great workout with nicely challenging compound movements! 💪🏻 Love it when unilateral exercises are included! 😊

Lean + strong lower body W9/D6

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