Name: Playbook - Niki SugarySixpack - Lean + strong mobility + stability W12D5
Uploaded: 2024-03-28T18:05:10.799Z
Duration: 24 min
Description: Lean + strong mobility + stability W12D5

Need:
Mat

Move slowly and with intention here!

Focus on feeling good throughout the movement, not pushing mobility too far.

-Add pillow under chest for comfort/support
-Gentle core engagement for stability as you exhale and lift an arm
-Lift can be a very small range of motion
-move with intention

Y lift in child’s pose

-Hips, ribs and head are stacked with a light length through the body. Think a V shape
-Rotation is coming from the thoracic spine
-adjust feet as needed for range of motion
-reach for knee instead of ankle if needed
-Core works with breath through the movement. See core function section
-Slow and controlled movement
-Avoid excessively rounding or dipping back 
-Very slight anterior pelvic tilt (tucked). Imagine ribs and hips are lightly connected by a string

Down dog cross reach

-Upper/mid back muscles are working here
- Should not cause pain in low back. if it does lower the range of motion and focus on recruiting the upper/mid back.
-doesn’t need to be a massive range of motion. Recruiting the proper muscles at a lower range is better than strain with more range
-when pulling back imagine you’re pulling a band or cable. Really pull wit the lats
-Connect to the core before moving/lifting each rep
-Glutes help some as a stabilizer

Superman pullback

-press hips back towards the foot behind you
-inner thigh should feel a stretch
-keep good alignment in torso as hips hinge back but otherwise upper body isn’t doing much here
-mindful of core and staying stable through the torso- no dipping/ arching of the back

Unilateral rock back right

Unilateral rock back left

-Core works to stabilize lightly here.
-pelvis slightly tilted towards the ribs for optimal hip flexor stretch
-Slowly rotate open not allowing the hips to shift
-slowly reach overhead not allowing the hip to drop
-breathe through the movement 
-slow and intentional

Hip flexor lunge flow right

Hip flexor lunge flow left

-Exhale and connect to the core before moving the arms
-lift arms and rotate back
-palms face down at the start and rotate towards the ceiling at the end
-only go to range of motion

Y rotation

-Press for arms into the wall and imagine the shoulder blades dropping off the sides of your body
-Raise arms up all the wall slowly allowing the to move in a Y position rather than keeping them straight up from the shoulders
-core connects before moving
-Keep length through the body as you extend the arms
-be mindful of getting tense in the neck!

Wall Y raise

-Modify by sitting on a stool(add padding)/yoga block if needed
-stay upright and slightly hinged forward to keep good alignment/prevent arching or rounding of back
-gently rock side to side

Deep squat rocks

-Tilt pelvis towards face and then towards your  back
-move slowly and with control, this should all be in the pelvis and some low abs
-small range of motion
-think of your pelvis as a bowl that is tipping forward and back to spill water

Quadruped pelvic tilt.

-Tilt pelvis towards face and then towards your  back
-move slowly and with control, this should all be in the pelvis and some low abs
-small range of motion

Quadruped lateral pelvic tilts.

Mobility & recovery

Lean + strong mobility + stability W12D5

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 W12D5

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