Name: Playbook - Niki SugarySixpack - Lean + strong core + cardio W7/D3 (optional)
Uploaded: 2024-03-28T18:05:10.159Z
Duration: 40 min
Description: Lean + strong core + cardio W7/D3 (optional)

Julianne

Courtney

Loved this workout, however, be forewarned that there is a lot of jumping. Downstairs neighbors may not be happy.

Sarah

Do you happen to know if y’all will be making workouts that time themselves so I don’t need to hit the timer button on each exercise?

Missy

Need:
Mat

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

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

-Keep hips lifted and picture a line from knees to head with hips, ribs and head in line
-chin tucked
-Keep length through the body
-Avoid hips, ribs or waist sinking towards the floor
-Shoulders stacked over each other. Hips stacked over each other
-Leg presses up against band
-Deep core engaged through movement to stabilize (core hold)

Side plank leg lift right

Side plank leg lift left

-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.
-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
-Foot lifted off the ground should be small, slow and controlled
-Glute of the standing leg should be engaged
-Deep core works with your breath throughout the movement! (see core hold tutorial)
-Pull shoulder blades together before pulling band apart - resist the urge to let ribs flare, core connection helps keep them down

Bridge march + band pull

-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

-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

-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
-Move with intention 
-Use core to stabilize
-Core works with breath through the movement

Inchworm

-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

-Keep slight forward lean by hinging at hips while keeping hips, ribs and head stacked
-Tap quickly back like you are stepping back into a lunge but don’t sink down
-When foot comes back forward, shift weight back into glute of planted leg to kick
-Kick should be a controlled movement
-Torso leans back as you kick- be mindful of your core here! It should be working
-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
-Repeat reps both sides

Tap back kick

-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 tuck

-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

-Core is engaged throughout the exercise for stability and to help control the movement 
-Only Move as quickly as you can maintain balance and control 
-Very quick pause as you reach opposite hand and foot together
-Exhale, deepen/check in with core connection and move along with breath
-Hips,ribs and head stay mostly stacked in line here. The full body is rotating open for leg to kick through. Not a torso twist

Kick through

-Hips, ribs and head stacked throughout movement to keep from over arching low back or ribs flaring
-Dip or ‘bob’ down and over to one side popping lightly off the ground to one side then the other
-Land lightly
-Only go as quickly as you can keep good form and control
-Modify by popping up onto toe instead of popping off the ground
-Core works with breath. Exhale & connect. Can maintain light dee core connection throughout as well

Bob hop

-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 to tap feet together and back out quickly 
-maintain control through the movement or modify 
-can raise hands up to higher place or hop feet under torso to modify

Plank heel taps

-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
-Land lightly
-Core works with breath

Single shuffle hop

Interval cardio

-Engage deep core before lifting legs off ground
-See core hold tutorial
-Core should drive movement and slow the lower of legs
-Slow and controlled
-both ways = 1 rep

Heel tap to reverse crunch

-Core engages starting right before lifting off floor
-Lift up should be drive by ab engagement
-Keep light length through torso and hips, knees and head stacked in line
-Exhale and move
-Connect deeper /check in with connection on each exhale
-Core hold technique
-Each leg slide is a rep

Lifted leg slides

-Engage deep core before rolling up
-Core works with breath. Exhale, connect & move! See core breathing tutorial
-Core should drive roll up
-arms can be used as momentum for some help
-Slow and controlled

Roll up

-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
-Each tap out is a rest

Boat 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 right

Hip ham left

-Gently push leg out to feel a light stretch
-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

Kneeling inner thigh stretch right

Kneeling inner thigh stretch left

-Keep length through the torso
-Exhale, connect to core and move. Core connection will help keep twist out of lumbar
-Hips stay square as you open up
-Pelvis is tilted slightly towards face
-Can imagine hip you are twisting towards pulling forward if needed to help keep twist out of the lumbar

Open rotation kneeling right

Open rotation kneeling left

-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
-Low back shouldn't feel compressed

Upright chest opener

-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 W7/D3 (optional)

LEG DAY KWEEEEN! This is a great start to round 2 of Lean + Strong. Burn.

Katie

Tammie

Emma

Lean + strong lower body W7/D1

Kelsey

Amazing 7weeks! I feel amazing 🤩 thank you so much 🙏🏻⭐️

Pamela

Lean + strong upper body W7/D2

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! 😊

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 core + cardio W7/D3 (optional)

Community

More workouts from Niki SugarySixpack