Name: Playbook - Niki SugarySixpack - Lean + strong cardio & core W10/D3
Uploaded: 2024-03-28T18:05:10.605Z
Duration: 38 min
Description: Lean + strong cardio & core W10/D3

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

Courtney

Need:
Mat
Mini loop band (warm up)

If you need an extra rest day, take it here! There’s another cardio day later in the week.

Move with intention even though it’s cardio and we’re moving quickly! Form then speed.

Rest directions in each circuit.

Form tips on each exercise.

Estimated time may differ slightly for each person!

Go through each exercise continuously only resting quickly if needed.

-Engage core before lifting into quadruped
-Core supports staying lifted in the movement & keeping torso sturdy/stable
-keep hips, ribs and head stacked in line and length through the torso
-Quickly step feet to to quadruped and out to plank

Quadruped to plank

-Deep core engages before lifting feet off of the ground
-Core hold technique
-Pull band apart as you tap one foot down
-Pull shoulder blades together before pulling band apart - resist the urge to let ribs flare, core connection helps keep them down
-Modify to band pull then heel taps separately if needed
-Can also modify taps by tapping feet to the wall not the floor

Band pull + heel taps

-Reach arms flat on the floor and set feet at about fingertips for foot position
-Feet together
-Imagine your pelvis and ribs are gently connected through the movement. Ribs should ot flare out and low back should not arch. Slight pelvic tilt to face
-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
-Core stabilizes throughout 
-Low abs are working with pull of the leg
-Glute of the standing leg should be engaged
-Deep core works with your breath throughout the movement! (see core hold tutorial)

Banded bridge pulls

-When extended in plank, be mindful of your core. It should be supporting you in this position and as you walk out
-Hips shouldn’t sag towards the floor
-Bent knees as needed the closer hands come towards your body for range of motion
-Weight shifts back into heels for squat (all of foot stays in contact with ground)
-Adjust squat depth as needed
-Move with intention 
-Use core to stabilize
-Core works with breath through the movement

Inchworm + squat

-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

-hold squat position
-move as quickly as good form allows
-keep chest open, not facing the floor
-hips ribs and head stacked to prevent rib flare or over arched low back 
-adjust depth as needed for form
-core works with breath through movement. Can also keep a light deep core connection throughout
-move with control

Squat hold tap over

-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

-Exhale, connect to core and rotate from the hip
-Think of a line from your pivoting foot to hip to opposite shoulder
-Core works with breath through the movement
-Connect for the twist
-Twist should come from the thoracic spine 
-Light length through the body

Twist & pivot

-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 they aren't pulled in towards each other
-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)

Banded squat

-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)

Cardio warm up

Take the15 seconds rest given between intervals.

-Hips, ribs + head stacked with chin tucked 
-Stay on the balls of the feet as you hop
-Knee drives up and hand reaches across- reach to calf instead of foot if needed
-Core works with breath through the movement. Exhale with exertion 
-Only move as quickly as you can have good form and deep core connection

High knee reach

-Hop back and across body only as much as feels comfortable
-Only move as quickly as you can keep good form and control
-Press up through glute of front leg
-Core works along with breath

Skaters

-Hips, ribs and head are stacked with a light length through the body
-Core stays connected through the movement, still breathing! See core hold tutorial in core function playlist
-Avoid hips sagging towards the ground or popping up to the sky
-Wrists under shoulders
-Very slight anterior pelvic tilt (tucked). Imagine ribs and hips are lightly connected by a string
-Move feet as quickly as you feel comfortable keeping good form
-Walk feet to modify or raise arms up on a chair/step/bench

Plank jack

-Core works to stabilize and keep abalnce throughout
-lift opposite limbs together with as much control as possible
-hands about under shoulders and feet about under knees
-hips,ribs and head stay in line/stacked
-modify by reaching to knee rather than foot

Cross reach

-Knees and toes point the same direction throughout
-Cross legs at center- feel inner thighs work here 
-Hips, ribs and head stacked throughout movement to keep from over arching low back or ribs flaring
-Use glutes and inner thighs to hop feet together/land with control 
-Only go as quickly as you can keep good form and a light landing
-Core works with breath through movement (see core breathing tutorial). Exhale and connect on exertion

Cross jack

-move as quickly as good form allows
-keep length through torso and hips, ribs and head in line with a slight bend at hips
-core works with breath. Exhale and connect. Can maintain light connection throughout as well

Tap over

-Move with control
-Only as quickly as you can keep good form
-Be mindful of form when hopping back to plank. Hips should sag
-When hopping feet in, make sure you have the mobility to plant your full foot. Hands can be raised into a stool etc if needed for added mobility
-Core works with breath throughout movement. Exhale, connect, move on ‘hard’ parts of exercise (see core breathing)
-Land lightly

Burpee jack

Cardio intervals

-Engage deep core before lifting legs off ground
-See core hold tutorial
-Core should drive movement of legs
-Slow and controlled
-modify by extending leg higher up from the foot or not to a fully straight leg

Extend & crunch

-Engage deep core before using core to bring torso and leg together in a V
-Core works with breath. Exhale, connect & move! See core breathing tutorial
-Core should drive rise up
-arms can be used as momentum for some help
-Slow and controlled

Alternating v up

-Hips, ribs and head are stacked with a light length through the body
-Core stays connected through the movement, still breathing! See core hold tutorial in core function playlist
-Core works to stabilize against excessive wobbling side to side
-Move with control and intention
-Avoid hips sagging towards the ground or popping up to the sky
-Hands under shoulders
-Very slight anterior pelvic tilt (tucked). Imagine ribs and hips are lightly connected by a string

Tap out plank

Core

-Slight posterior pelvic tilt (tilting towards your ribs aka tuck) when in kneeling hip flexor position
-Keep hips square
-Keep light length through the stretch not sinking/dumping into it
-Take range of motion to a slight stretch, not discomfort or forced range of motion

Hip ham left

Hip ham right

-This is a small range of motion in the twist open
-Should be felt in the thoracic spine - not low back or neck
-Ball between legs to help prevent twisting through lumbar: exhale connect to core, squeeze ball with knees and move
-Flow through with intention - don't push range of motion or speed through movement
-Hold reach for just a second or two, we're flowing through here
-Keep in mind optimal alignment of torso(hips, ribs and head stacked in line)

Thread the needle reach flow right

Thread the needle reach flow left

-Keep light length through the stretch not sinking/dumping into it
-clasp hands and pull gently to open chest then switch hands to gently open the back
-Take range of motion to a slight stretch, not discomfort or forced range of motion
-Low back shouldn't feel compressed when opening chest

Arch + round upright

-Start in a deep squat
-knees and toes point the same direction, wider than hips wherever is most comfortable
-The goal is to extend legs fully. It's ok if you don't have the range of motion yet!
-breath along with the movement

Squat extension

-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.

cool down

Lean + strong cardio & core W10/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

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!

Lean + strong cardio & core W10/D3

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