Name: Playbook - Niki SugarySixpack - Lean + strong core & cardio W9/D5
Uploaded: 2024-03-28T18:05:10.556Z
Duration: 40 min
Description: Lean + strong core & cardio W9/D5

Fun movements made this cardio workout very enjoyable, time just flew by! 😊

Judit

Sarah

Need:
Mat

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.

-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
-Slow and controlled movement of knee to elbow
-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

Knee to elbow 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

Side plank leg lift right

-Elbows go out from body in a wide ‘V’ rather than straight out to the side.
-Weight falls into the upper body completely as you lower down
-Hands should be under chest not face
-Deep core works to stabilize and protect core (see core hold tutorial)
-Light length and good alignment in body by stacking hips, ribs and head

Quadruped push

Inchworm

-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

-Tension stays on the abs throughout (pulling it apart)
-Hips stay square are you step back and sink down into a lunge
-slight hinge forward to keep good alignment in lunge
-Press up to standing through the front foot, recruiting the glute
-Core works with breath through the movement. Exhale, connect and move

Step back lunge + band press out.

-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

warm up

Take 15 seconds rest given between each interval or move continuously.

-quickly step feet in-in-out-out then drop into a squat
-Feet hit lightly as possible and with control
-controlled lower in the squat even though it’s fast
-keep length through the torso as you move
-slight hinge forward as you quickly step your feet 
-only move as quickly as you can keep good form and control

Quick foot drop

-use core to support body as your feet come off the floor
-core works to stabilize torso and keep from dipping or arching
-move as quickly as you can with good form and control
-palms or fists can be on the floor
-keep length through the torso

Monkey walk

-start with fee staggered one forward and one back
-hop to switch feet (height is dependent on what you’re comfortable with) 
-keep slight bend in hips and knees throughout so you aren’t stiff
-land lightly
-keep length through the torso and hips, ribs and head stacked

Switch foot hop

-Stay as low as you can with good form
-Only go as quickly as you can keep good form
-Hinge at the hips slightly to keep good alignment and hips, ribs and head stacked
-two shuffles one way then the other back and forth

Double shuffle

-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
-Very slight anterior pelvic tilt (tucked). Imagine ribs and hips are lightly connected by a string
-Move feet side to side as quickly as you feel comfortable keeping good form
-Walk feet to modify or raise arms up on a chair/step/bench

Bell plank

-Drive knee up as you press off of the opposite foot to hop
-Keep hips, ribs and head in a stacked line throughout movement
-Front glute drives you up to hop
-Core works to help stabilize and maintain balance through the movement
-Move as quickly as possible while keeping good form and balance
-Land lightly
-Core works with breath through movement (see core breathing tutorial)
-Repeat reps on both sides

Skips

-Keep feet quick but close to the floor for low impact
-light landings 
-Very slight hip hinge back
-length through the torso
-gradually move up as down the mat as you tap the feet
-Core works with breath throughout movement

Fast foot shuffle

Cardio intervals

-Core works with breath through the movement as we maintain core connection (see core hold tutorial)
-Exhale,connect to the core and lift shoulders up
-Exhale, reaffirm, deepen and check in with your connection and move in subsequent reps as you stay connected
-Reach across the body to opposite leg using the core to lift you up and across and to move the leg
-Neck should stay neutral, avoid craning it forward/crunching it towards your chest
-Move with control 
-Con modify by resting legs, head and shoulders on the ground and lifting for each rep rather than holing them up

Scissor reach + pause

-Keep hips lifted and picture a line from feet to head with hips, ribs and head in line
-Keep length through the body
-Avoid hips, ribs or waist sinking towards the floor
-Deep core engaged through movement to stabilize

Hip taps right

Hip taps left

-core is the driving force here
-Hips, ribs and head are stacked with a light length through the body
-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

Plank rocks

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 right

Hip ham left

-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

-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 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

-Twist open through the upper mid back, in the thoracic spine - not low back
-Exhale lightly connect to core, move
-Flow through with intention - don't push range of motion or speed through movement
-Be mindful of just trying to reach with arm and not twisting
-Hold reach through 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)
-Can sit on something lower if feels better
-If you have a severed diastasis, be extra mindful of how this is affecting your core!

Thoracic windmills

-Foot is flexed
-Bend at the hips towards leg to feel a light stretch
-Can do laying on the floor (pillows to prop up if past the first trimester) with foot on the wall instead of floor if it doesn't feel good in a chair

Chair figure 4 right

Chair figure 4 left

Cool down

Lean + strong core & cardio W9/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

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 core & cardio W9/D5

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