Name: Playbook - Niki SugarySixpack - Lean + strong mobility + stability W12D4
Uploaded: 2024-03-28T18:05:10.793Z
Duration: 20 min
Description: Lean + strong mobility + stability W12D4

Need:
Mat
Small stool, bottom step, curb, thick textbook (or something similar)

Move slowly and with intention here!

Focus on feeling good throughout the movement, not pushing mobility too far.

-Reach up to feel light stretch through the front body from hip flexor to chest
-Avoid over arching low back. Visualize the ribs and hips lightly connected by a string
-Use glute of front leg to press off floor
-Adjust leg position slightly for comfort
-Core works with gently breath throughout movement

Mermaid right

-Start in a wide leg fold and glide into a side lunge
-With one hand on the floor, rotate through your thoracic spine (upper mid back) towards the bent leg
-May be a small rotation, that’s fine!
-Keep good alignment of hips, ribs and head throughout movement
-Core works with breath through the movement

Side lunge + thoracic rotation right

Side lunge + thoracic rotation left

-Modify by sitting on a stool(add padding)/yoga block if needed
-stay upright and slightly hinged forward to keep good alignment/prevent arching or rounding of back
-kee the movement in the thoracic (upper mid back) spine as you rotate towards one side. It can be a small range of motion 
-Avoid allowing the hips to drop open. The lower body can be a great stabilizer here. Hip you are rotating towards should not open up away from the body

Deep squat with rotation

-Keep good alignment throughout with hips, ribs and head stacked and a light length through the torso
-Glute med (side glute) of standing leg is doing the work
-Very small range of motion
-Can be done on a stool, stack of books bottom step etc

Hip hike left

Hip hike right

-sound here, hold for 3-5 sec burst through the rep
-connect to the core before picking up legs
-one hand on hamstring, other on quad of opposite leg
-legs push against hands
-hamstring hand tries to pull the leg towards you as leg presses away from you
-quad hand tries to push the leg away as the leg tries to push towards you
-core works here to keep stable and sturdy through the torso throughout

SI pulls hand placement 1

SI pulls hands switch places

-Upper/mid back muscles and glutes are working here
-Should not cause pain in low back. if it does lower the range of motion and focus on recruiting the upper/mid back.
-Connect to the core before moving/lifting each rep
-this doesn’t need to be an insane range of motion. It’s better to focus on using the correct muscles than forcing a huge lift

Superman

-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

-Hips, ribs and head are stacked with a light length through the body. Think a V shape
-Rotation is coming from the thoracic spine
-adjust feet as needed for range of motion
-reach for knee instead of ankle if needed
-Core works with breath through the movement. See core function section
-Slow and controlled movement
-Avoid excessively rounding or dipping back 
-Very slight anterior pelvic tilt (tucked). Imagine ribs and hips are lightly connected by a string

Down dog cross reach

Mobility

Lean + strong mobility + stability W12D4

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!

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! 😊

Sarah

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 mobility + stability W12D4

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