Name: Playbook - Niki SugarySixpack - Lean + strong lower body W7/D1
Uploaded: 2024-03-28T18:05:09.417Z
Duration: 45 min
Description: Lean + strong lower body W7/D1

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

Katie

Tammie

Emma

Pamela

Like whoa! The never-ending leg blaster but when it’s done…oh so good!

Great first workout for strong and lean 2

Need:
Dumbbells
Chair/box/bench
Mini loop band (warm up)

Rest directions in each circuit.

Form tips on each exercise.

Time will vary slightly for each person.

Go through each exercise continuously only resting quickly if needed.

-Squeeze glute to lift off the ground
-Keep good alignment with hips ribs and head stacked
-Light length through body
-Core works along with breath(see core hold tutorial)

Glute tap left

Glute tap right

-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 not 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)

Bridge March

-Engage deep core and use lower abs to lift knees off the ground
-Press out against band at the top of the lift
-Keep hips ribs and head stacked for good alignment
-Keep a light length through your torso
-See core breathing/ core hold tutorials
-Tap back down to ground every 3 reps if needed

Quadruped abduction

-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)

-Position your back at the bottom of shoulder blade height on a stable chair, couch, coffee table that won't slide away.
-Feet at hip width or slightly wider
-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 back up, should not be felt in the low back
-Your body makes a straight line from shoulders to knees at top
-Deep core works with your breath throughout the movement! (see core breathing tutorial)

Hip thrust

-Feet placed wider than hips, adjust slightly as needed to what feels best
-Knees and toes pointing the same direction
-Press through one leg to glide towards the opposite leg
-Be sure knees are pressing out against the band. Band is not pulling knees in towards each other
-Stay low
-Slight forward lean as hips press back
-Modify depth as needed
-Hips, ribs and head stacked in line to prevent rib flare and over arched low back

Banded sumo glide

-All 3 ways = 1 rep
-Feet slightly wider than hips adjust slightly to what’s most comfortable for you
-Hips, ribs and head stacked throughout movement to keep from over arching low back or ribs flaring
-Use glutes to press up
-Only go to standing on third squat (quarter squat, half squat, full squat to standing)
-Core works with breath through movement (see core breathing tutorial)

Banded triple squat

-Sit down into a deep squat. Can rest butt on a yoga block or stack of books if support is needed
-Make sure weight is sitting back, not forward falling into the toes (even though whole foot is in contact with the ground)
-Exhale connect and move into the twist. Twist comes mainly through the thoracic spine 
-Move only to your range of motion

Deep squat twist right

Deep squat twist left

Warm up

Repeat all exercises on one side then all on the other for each round. Rest after a full round is complete(both sides done).

-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
-Hips stay square
-Adjust depth of lunge as needed 
-Core works with breath through the movement. exhale, connect and move
-opposite legs step forward and back- this targets the same glute each rep
-each lunge is 1 rep

Lunge switch right

-Keep hips square (side by side)
-Adjust depth of split squat and deadlift and length of step back for comfort
-Slight forward lean in split squat and hinge at hips in deadlift to keep good alignment and prevent over arched low back and rib flare in both (hips, ribs and head stacked and a light length through torso)
-Press up through front foot, focus on using the glute
-Core works along with breath throughout movement (see core breathing tutorial)
-slow and intentional here. Really feel each movement!
-both ways = 1 rep

Bulgarian split squat + RDL right

-Engage glute to press through the floor from seated to standing
-Controlled lower back to seated position
-Foot is planted firmly on the floor, from heel to toe even though weight is sitting back into balls of feet and heels
-Keep hips, ribs and head stacked in line to prevent ribs from flaring or low back from overarching
-Core works along with breath (see core breathing tutorial)

Single leg sit squat right

Lunge switch left

-both ways = 1 rep together 
-Keep hips square (side by side)
-Adjust depth of split squat and deadlift and length of step back for comfort
-Slight forward lean in split squat and hinge at hips in deadlift to keep good alignment and prevent over arched low back and rib flare in both (hips, ribs and head stacked and a light length through torso)
-Press up through front foot, focus on using the glute
-Core works along with breath throughout movement (see core breathing tutorial)
-slow and intentional here. Really feel each movement!
-both ways = 1 rep

Bulgarian split squat + RDL left

Single leg sit squat left

Singles circuit

-Modify depth to allow good form and alignment. Avoid ribs flaring out and low back over arched
-Glutes work to hold you in chair position
-Press into front glute to push back to chair position
-Core work with breath through movement. Exhale and connect on exertion
-can hold weight at shoulders or by down by sides

Crescent chair

-Feet placed wider than hips, adjust slightly as needed to what feels best
-Knees and toes pointing the same direction
-Press through the ground to move back to the other side 
-Slight forward lean as hips press back
-Modify depth as needed
-Hips, ribs and head stacked in line to prevent rib flare and over arched low back

Side lunges alternating

Pair

Rest after both rounds are completed or very quickly as needed.

-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
-Move with control. Only as quickly as you can keep good form

Step up hop

-pop high over the dumbbell rather than going for distance 
-core works with breath through the movement- exhale connect and move
-hips hinge back
-land softly as possible
-can also do this over a line/nothing if worried about clipping the object! The point is just to go high rather than far laterally with the jump

Skate pop

Burnout

-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

Quad stretch right

Quad stretch left

-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

Seated figure 4 stretch right

Seated figure 4 stretch left

-Reaching over head to feel stretch along side body
-Keep length through torso
-The goal is a gentle stretch, not discomfort

Side stretch right

Side stretch left

-Bend is at the hip, not by rounding the back
-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 single fold right

Seated single fold left

-Lean towards straight leg  to feel stretch in the hip and glute
-Bend at hip, not waist
-Keep length through torso to keep from dumping into stretch
-Range of motion should go to feeling a stretch but not discomfort

Cross over stretch right

Cross over stretch left

Cool down

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

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 lower body W7/D1

Community

More workouts from Niki SugarySixpack