Name: Playbook - Niki SugarySixpack - Lean + strong lower body W9/D1
Uploaded: 2024-03-28T18:05:10.452Z
Duration: 45 min
Description: Lean + strong lower body W9/D1

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

Katie

Those slept squat + hops 🥵
Had to drop the weights but got it done ✔️

Courtney

Great sweat! Love the incorporation of some band work.

Natalie Hubbell

Abbie

OMG couldn’t finish this one. Legs. On. Fire.

Baylee

Need:
Dumbbells 
Mini loop band (warm up)
Step/thick book/bottom step/stool 

Rest directions in each circuit.

Form tips on each exercise.

Estimated time may differ slightly for each person!

-Feet are at or slightly wider than hip width. Adjust to what feels best
-Start movement with hips hinging back, allowing knees to bend after
-Upper body moves as one piece keeping a light length through the torso and hips, ribs and head stacked
-Lats engage to help support weights
-Use glutes and to pull you back to standing
-Core works with breath through the movement (see core breathing tutorials)

Banded deadlift pull

-Be sure that legs and knees are pressing out against the band, not being pushed in by it
-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
-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)

Banded step out squat

-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
-Legs stay pressed out against the band. Avoid allowing it to pull knees together
-Only go as quickly as you can keep good form and control
-Core works with breath. Exhale & connect. Can maintain light deep core connection throughout as well

Banded bob & tap

-Core works to stabilize through the movement
-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 presses out against the band
-Keep a light length through the torso and chin tucked

Banded tap back

-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 knees aren't pulled in towards each other
-Press up through the floor to raise up in pulse, engaging the glutes to drive you up
-Slowly lower during pulse
-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 pulse

-engage deep core before movement for stability
-core should stabilize through the movement to prevent unnecessary twisting/dipping of low back(core hold)
-glutes press out against the band to lift the leg. Doesn’t have to be super high
-shoulders over elbows & hips over knees

Banded fire hydrant right

Banded fire hydrant left

-engage deep core before movement for stability
-core should stabilize through the movement to prevent unnecessary twisting/dipping of low back(core hold)
-glute presses up against the band to lift the leg. This is a small range of motion
-Glute should burn
-shoulders over elbows & hips over knees

Banded straight leg raise right

Banded straight leg raise left

-Keep good side plank alignment. Line from feet to head, chin tucked in neutral and in line with spine
-Hips stay lifted, not dipping to floor
-Chest and hips both face out away from body. Try not to have chest closing down towards the ground or hips opening up to the sky
-Core is connected helping to keep from ribs flaring out or over arch in back
-Elbow under shoulder
-Hip flexor pulls band towards torso with control

Side plank hip flexor pull right

Side plank hip flexor pull left

Warm up

Take rest after all 3 rounds are completed

-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

Walking lunges

-Step one foot out wide to land gently in a side lunge
-Knees and toes pointing the same direction
-Press through the ground to move back to the center
-Slight forward lean as hips press back and sink
-Modify depth as needed
-Hips, ribs and head stacked in line to prevent rib flare and over arched low back

Side lunge press off right

Side lunge press off left

Pair 1

-glute of working leg pulls you back to standing along with hamstring 
-weight mostly in front leg
-torso moves as one piece hinging at hips
-length through torso with hips, ribs and head stacked and neutral spine
-lats engaged to help support weight
-core engages with exhale on effort. Alternatively a light cone can be kept throughout to support the back. In that case breath still works with movement deepening connection with each exhale on exertion(core breathing/core hold)

Split RDL right

Split RDL left

-Sit back and down into the squat on the leg on the floor, 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 and press of the floor. Think ‘blast off’ the floor to transfer weight to the leg on the step
-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)
-Complete all reps on one side then the other

Uneven squat right(sub thick text/stool for step)

Uneven squat left

-Both together = 1 rep
-Keep hips square (side by side)
-Adjust depth of split squat and length of step back for comfort
-Slight forward lean in split squat to keep good alignment and prevent over arched low back and rib flare (hips, ribs and head stacked and a light length through torso)
-Press up through front foot for split squat and hop, focus on using the glute
-Only go as quickly as you can keep proper form
-Core works along with breath throughout movement (see core breathing tutorial)
-repeat other side

Split squat + hop right

Split squat + hop left

Circuit 2

-engage deep core before movement for stability
-core should stabilize through the movement to prevent unnecessary twisting/dipping of low back(core hold)
-glutes press up against the band to lift the leg to hip height. Doesn’t have to be super high. We don’t want the low back to arch/dip
-shoulders over elbows & hips over knees

Banded bent kickback right

Banded bent kickback left

-Hips stacked vertically
-hips and chest facing out the same direction so there’s no unintentional twisting 
-Core works through the movement (core hold)
-length through the torso
-inner thigh works to lift leg as it lifts
-inner thigh of planted leg works to help hold you up

Side plank + adductor right

Side plank + adductor left

*modifer*Side plank + adductor

Burnout

-Length through the torso
-keep good alignment, no hunching/over arching
-modify by putting hands behind you andleabign back but keep legnth and good alignment of hips, ribs and head
-rotate slowly and intentionally

Seated internal rotation right

Seated internal rotation left

-Hold something for balance if needed
-Core works for balance and stabilization
-Lift leg until knee is at a right angle then rotate out to the side
-Lead the circle with the knee: down, back around and forward
-Foot stays flexed
-be mindful of staying upright, slight bend in the standing knee so it’s not locked out

Hip rotation standing right

Hip rotation standing left

-Hips, ribs and head are stacked with a light length through the body (put hands on step or chair if needed for mobility)
-Core works with breath through the movement
-Avoid low back over rounding or arching
-Hands under shoulders
-Step leg out in more of a V from your body. Not straight up to hand
-Sink gently t feel a stretch through the hip flexor and inner thigh
-Step up as range of motion allows. Raise hands on chair or low step if needed

Diagonal quadruped step up

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

Lower cool

Lean + strong lower body W9/D1

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

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

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!

Lean + strong lower body W9/D1

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