Name: Playbook - Niki SugarySixpack - Lean + strong mobility + stability W12/D3
Uploaded: 2024-03-28T18:05:10.789Z
Duration: 26 min
Description: Lean + strong mobility + stability W12/D3

Need:
Mat
Mini loop band
Pilates ball(or kickball/folded pillow/rolled hand towel/yoga block)

Move slowly and with intention here.  Focus on core stability, recruiting the muscles targeted. Besides core, we hit mainly glutes, adductors and inner thighs within the movements.

-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 right

Glute tap left

-Core engages starting right before lifting off floor
-Lift up should be driven by deep core engagement
-Keep light length through torso and hips and head stacked in line
-Move slowly with control
-Core stay connected to stabilize and prevent excessive wiggle in movement
-For more detail see quadruped plank lift tutorial in core work tutorials section

Lateral quadruped walk

-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 length through the body
-Chin ticked and good alignment of hips ribs and head. No dipping hips
-hips and chest both face the same direction
-Core supports staying lifted
-Inner thigh lifts lower leg up as high as range of motion allows
-inner thigh and glute of support leg work 
-intensify by straightening the support leg

Side plank + adductor right

Side plank + adductor left

-Engage core before starting the exercise (core hold technique)
-adductors (inner thighs) work to hold ball in place as you move
-Lean back only as far as you can keep proper deep core connection
-Move slowly with intention
-Core stabilizes you through the movement and drives the twist and lifting of limbs

Boat lifts (sub pillow or rolled towel for ball)

-Core is engaged throughout the exercise to support plank position (core hold tutorial)
-core stabilizes against wobbly torso as you move 
-slight anterior (towards face) pelvic tilt
-length through torso, chin tucked
-shoulders about over wrists
-Move slowly and with intention 
-don’t allow the band to pull leg back quickly

Hip flexor plank (full)

-Exhale and connect to the core to support good alignment and prevent over arching when curling 
-Pad the hips for comfort
-Cross the band (twist once) of you have trouble with it sliding at all

Banded ham curl right

-engage deep core before movement for stability
-core should stabilize through the movement to prevent unnecessary twisting/dipping of low back(core hold)
-glutes press out against the band to lift the leg. Doesn’t have to be super high
-shoulders over elbows & hips over knees

Banded fire hydrant right

Banded fire hydrant left

-Reach arms flat on the floor and set feet at about fingertips for foot position
-Feet at hip width or slightly wider
-Legs actively press out against the band so knees aren't pulled in towards each other
-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/core hold tutorial)

Banded wide bridge pulse

Banded ham curl left

Mobility + stability

Lean + strong mobility + stability W12/D3

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! 😊

Sarah

Lean + strong core & cardio W9/D5

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!

Lean + strong lower body W9/D6

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 mobility + stability W12/D3

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