Name: Playbook - Niki SugarySixpack - Lean + strong mobility + stability W12/D2
Uploaded: 2024-03-28T18:05:10.779Z
Duration: 21 min
Description: Lean + strong mobility + stability W12/D2

Need:
mat
mini loop band
wall

Move with intention. slow it down. focus on mind muscle connection and being aware of your core!

-Deep core engaged through movement to stabilize (core hold)
-Connect to core before lifting off floor
-Keep hips lifted and picture a line from knees to head with hips, ribs and head in line
-Keep length through the body
-Avoid hips, ribs or waist sinking towards the floor
-Pull band with control

Side plank band pull right

-Deep core works with your breath throughout the movement! (see core breathing tutorial). Exhale, connect, move
-Keep hips ribs and head stacked in good alignment and a light length through body
-Pull shoulder blades together before pulling band apart and down- resist the urge to let ribs flare, core connection helps keep them down

Band pull down

-Modify by taking off band
-Connect to the core and maintain connection throughout interval (see core hold technique)
-Exhale check in with/deepen connection to the deep core and move arm
-Slow and controlled
-Core should stabilize you here and prevent rotation/twisting/hip and shoulder hiking up or dropping down. Imagine a bowl of water on your back that you don’t want to spill

Banded arm arc right

-can be done sitting/standing as long as you keep good alignment and length through the torso
-stay upright, movement is coming from the shoulder joint
-we’re not crunching forward as elbows come together or arching the low back as we open the elbows to the side
-depending on how tight you are you’ll feel a stretch in the upper/mod back and possibly the chest here
-Move with control

Elbow taps

-keep rotation in the thoracic spine (upper mid back around the shoulder blade area)
-resist the urge to crunch up into a ball in this position
-this can be a small range of motion
-keep hips level and stable
-avoid allowing hip you rotate towards to lift open
-core works to stabilize as you rotate

Kneeling thoracic opening right

-can be done seated or standing
-slowly and with intention slide arms up the wall
-breath works along with the movement
-only go to range of motion, don’t push into discomfort

Arm wall slides

-Targeting the serratus anterior muscle
-This is a small range of motion
-If you are struggling to isolate the movement, think shoulder blades pulling straight together across your back and sliding down to your armpits as you press up
-This is not a thoracic mobility exercise, upper back should stay pretty netural
-Use whatever core technique feels best for you - gentle core hold or core breath along with movement can work
-Elbows aren't moving along with the exercise like a traditional push up
-Be mindful of tension in neck

Scapular push up

Mobility + stability

Lean + strong mobility + stability W12/D2

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 mobility + stability W12/D2

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