Name: Playbook - Niki SugarySixpack - Lean + strong cardio + core W10/D5
Uploaded: 2024-03-28T18:05:10.642Z
Duration: 40 min
Description: Lean + strong cardio + core W10/D5

Natalie Hubbell

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

Abbie

Need:
Mat
Chair/box/ bench

Move with intention. Only go as quickly as you can maintain good form, soft landings and control with each exercise.

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.

-Connect to deep core before movement
-Deep core should stabilize and prevent torso from wobbling
-Imagine a bowl of water on your back that you don’t want to spill
-You should feel the core working to stabilize and prevent torso movement
-Slow and controlled, focusing on the core
-See core hold tutorial
-Hips, ribs and head stacked and a light length through the torso for good alignment

Raised bent plank tap back

-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

-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 down into the squat, only go to range of motion that allows proper form
-Weight is mostly back in your heels and balls of feet but big toe is in contract with the ground
-Glutes drive the movement up to standing as you press away from the ground
-Onlt love as quickly as you can keep good form
-Ribs stay ‘tucked’ and pelvis stays close to neutral so that low back isn’t over arching at the bottom of the squat (sticking out butt). Keep hips, ribs and head in line
-Core works with breath throughout movement (see core breathing tutorial)

Alternating step out squat

-Hips, ribs + head stacked with chin tucked 
-Stay on the balls of the feet
-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 
-Not a hopping / jumping movement but that can be added to intensify

March + cross reach

-Core works to stabilize torso and prevent wobbling in the movement (see core hold tutorial)
-Slow, controlled and intentional
-Keep good alignment with hips, ribs and head stacked

Incline forearm plank toe slide

-Intensify by moving off knees into regular push up position during push up portion
-Core works with breath through the movement. Exhale and engage on exertion. Core should be engaged when stretched out in ‘plank’ position

Pressback

-Foot steps forward so knee is 90 degrees 
-drive though the floor engaging glute to press you up
-hinge forward slightly as needed for good alignment of torso- hips, ribs and head stacked
-stay long though the torso.m, no hunching forward
-alternating sides

Kneeling step up

-Hips, ribs and head are stacked with a light length through the body
-Press backwards raising up into a pike position
-Pull forward using the core
-Core works with breath through the movement
-Very slight anterior pelvic tilt (tucked). Imagine ribs and hips are lightly connected by a string

Dolphin plank

warm up

Take 15 seconds rest given between each interval.

-Make sure your step is stable!
-Press through foot on the chair to hop and switch which foot is up
-Core works with breath through the movement
-Land lightly
-Keep length through the movement. It’s easy to ‘crumple up’ the torso and hunch on the landing
-Move with control. Only as quickly as you can keep good form
-Take out hop if needed

Step up hop

-Feet slightly outside of hips. Adjust slightly as needed for comfort/belly
-Hips, ribs and head stacked throughout movement to keep from over arching low back or ribs flaring
-Use glutes and inner thighs to press up to standing
-Weight is not resting in the chair just quick touch
-Move only as quickly as you can keep good squat form and keep balance in ‘pop’ to toes
-Core works with breath through movement (see core breathing tutorial)

Chair tap pop

-Keep good alignment of torso- it’s easy to wanna hunch here
-Length through the torso
-light landings
-lower the target if needed!

Chair runs

-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
-Wrists roughly under shoulders
-Very slight anterior pelvic tilt (tucked). Imagine ribs and hips are lightly connected by a string
-Move as quickly as you feel comfortable keeping good form
-Land softly as possible

Raised pop over

-Core works with breath through the movement
-Exhale and connect with each knee drive.
-Maintianing a core connection can help you to keep balance
-Only move as quickly as you can keep balance
-Hinge at hips to keep hips, ribs and head stacked in knee drove each position

Double knee drive right

-Core works to stabilize torso and prevent wobbling in the movement (see core hold tutorial)
-Core works to help hold leg up during pause
-Only move as quickly as you can keep control
-Shoulders over wrists
-Keep a light length through the body and hips, ribs and head stacked in line

Raised pause climbers

Cardio intervals

Move as continuously as possible. Rest quickly if needed.

-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
-Elbows under shoulders
-Lower knees slowly and with control and use lower abs to pull them back up/ help control the lowering
-Modify depth of knee lower as needed for keeping good alignment, don’t want to feel this in your lower back (modify depth is you do)
-Very slight anterior pelvic tilt (tucked). Imagine ribs and hips are lightly connected by a string

Forearm plank + knee taps

-Core engages before lifting hips off the ground
-this is a small and controlled movement targeting the core
-if you can’t control the lower it’s probably too high
-optionally can hold on to something stable like a table/he at weight and lift higher

Hip lifts.

-Deep core engages before leaning back (see core hold tutorial) 
-Tapping floor isn't needed
-Focus on the twist and it coming from the core
-Only go to your range of motion that allows core control
-Slow twist using core to stabilize
-Core stays engaged throughout. See core hold tutorial
-Modify by feet down
-Can be replaced by not heel lifts/boat tap backs of the twisting is too much for your current core healing etc

Russian twist

Core

-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

-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

Seated twist left

-Reaching over head to feel stretch along side body
-Keep length through torso
-Gently rotate slightly open towards your back, this is a very small range of motion
-The goal is a gentle stretch, not discomfort

Rotating side stretch right

Rotating side stretch left

-stay extended as if you’re in a full plank
-core working
-rock hips side to side working a range of motion that feels good
-slow and intentional, this one is easy to be sloppy with!

Rocking hip taps

-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

-Keep both knees at 90 degrees
-alternate between rotating towards the back hip and rotating and bending towards the front hip. This stretch can be a small range of motion and torso should move as one piece hinging at hips
-Don’t force range of motion, knees don’t have to go to floor
-Core works with breath through movement. Engage during effort/rotation. (see core breathing tutorial)
-keep light length through the torso and hips, ribs and head aligned

Active 90-90 right

cool down

Lean + strong cardio + core W10/D5

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

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

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

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 cardio + core W10/D5

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