Name: Playbook - Niki SugarySixpack - Lean + strong cardio + core W9/D3
Uploaded: 2024-03-28T18:05:10.533Z
Duration: 40 min
Description: Lean + strong cardio + core W9/D3

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

Hannah

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

Pamela

-Exhale, connect to core and rotate from the hip as you punch
-Think of a line from your pivoting foot to hip to opposite shoulder when rotating
-Core works with breath through the movement
-Connect as you move (can keep a light connection throughout) 
-Light length through the body
-Keep control as you punch

Bob + rotating punch

As you come forward
-Keep majority of motion in the thoracic spine, not dumping into low back
-Exhale to arch (cat), inhale to cow
-Slow, controlled and intentional
-Don’t push range of motion to discomfort
As you push back
-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

Cat rocks

-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

-Hips, ribs and head stacked throughout movement to keep from over arching low back or ribs flaring
-Hinge back and down and over to one side with a slight bounce- don’t need to leave the ground here
-Move with control
-Only go as quickly as you can keep good form and control
-Modify depth if needed to not graze the ground with hand
-Core works with breath. Exhale & connect. Can maintain light dee core connection throughout as well

Swoop (low impact)

-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

-Keep a light length through the torso, not allowing the weight to ‘crush’ you or pull you into a hunch
-Step with intention making sure your foot is stable and planted
-Press through mainly the front leg to standing in lunges
-Hips stay square
-Adjust depth + how far you step back in lunge as needed
-Sit back and down in the squat with cheat open (think I could read your shirt)
-Hios ribs and head stay stacked in line during both movements to prevent over arch of back or flaring of ribs
-Press through the floor to standing
-Core works with breath through the movement. exhale, connect and move

Lunge squat lunge low impact

-Deep core engages before leaning back (see core hold tutorial in core function section) 
-Arms tap out with control while core stabilizes against excessive movement
-Modify by leaning slightly against something for some added support

Boat taps

-Move with control
-Only as quickly as you can keep good form
-Knees stay bent in at quadruped position
-Core works with breath throughout movement. Exhale, connect, move on ‘hard’ part of exercise (see core breathing)

Quadruped step burpee

-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

-Core is engaged throughout the exercise (see core hold tutorial)
-Hips, ribs + head are in line. Hips shouldn’t sag or be way up towards the ceiling
-Keep light length through the body + chin stays tucked
-Stay in optimal position as you crunch elbow and knee together each way 
-Core should stabilize you here
-Only go as far as your range of motion allows you to keep great position!

Side plank crunch right

Side plank crunch left

warm up

-Sit back into a half squat with slight hinge forward so hips, ribs and head can stay stacked
-Weight is shifted back so glutes are working
-Feet are placed close, adjust slightly for comfort 
-Leg taps out to the side and back alternating 
-Keep a light length through the torso and chin tucked
-move as quickly as you can keep good form

2 way tap out right

2 way tap out left

-core stats connected through the movement (core hold in core function section) but still works with breath, deepening/checking in with connection each exhale
-core should be really working to help torso stay lifted here
-legs press off of ground and pull into body
-maintain control through the movement or modify 
-can raise hands up to higher place or hop feet under torso to modify

Plank tuck

-Drop down into a squat then shift weight and kick out to one side
-Core helps to stabilize and keep balance
-modify kick by tapping out to side 
-Kick should be a controlled movement
-Move as quickly as balance and form allow
-Leg of front (planted) glute should be active to hold your weight as you move
-Core works with breath through the movement

Squat side kick

-Move with control
-lightly weighed
-Only as quickly as you can keep good form
-Core works with breath throughout movement. Exhale, connect, move on ‘hard’ parts of exercise (see core breathing)
-Step feet up to modify

Pop up

-Move quickly but with control 
-Hop feet in so that they cross in the middle. Inner thighs work
-Land lightly
-Keep a light length through the body without being stiff or rigid

Leg jacks

Cardio circuit

-Engage deep core before using core to bring torso towards leg
-Exhale, connect & move! See core breathing tutorial
-Core should drive rise up while upper body is a slight support 
-arms can be used as momentum for some help
-Slow and controlled

Leg climber right

Leg climber left

-Deep core engages before leaning back (see core hold tutorial in core function section) 
-Bring opposite limbs together with control while core stabilizes
-Hips, ribs and head stay stacked in line with chin tucked

Boat opposite reach

-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

-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

cool down

Lean + strong cardio + core W9/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 🙏🏻⭐️

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

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 W9/D3

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