Name: Playbook - Niki SugarySixpack - Lean + strong mobility + stability W6/D4
Uploaded: 2024-03-28T18:05:09.231Z
Duration: 20 min
Description: Lean + strong mobility + stability W6/D4

Judit

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 W6/D4

Wow. What an amazing workout. Took my 56 min to get through it. 🥵 I love all of your workouts and look forward to them every day. Had to stop and change a diaper and make some milk 😆

Hanna

I've tried doing other workouts but always come back to you... they're just too good. 

PLEASE do a lean and strong 3.0 🙏🏻🙏🏻

Kayla

Lillian

Week 1 Day 1 Lower Body

Jen Van Dyck

Juliet

Was the last set supposed to be 10 reps and 15 reps instead of seconds?

Courtney

Week 1 day 2 upper body

Girl… my first time doing workout without weights and your workouts rock… 
Great energy in your videos! 
Thanks

Week 1 day 3 cardio + core

Fantastic full body workout. Surprised myself being able to do all three rounds of the bell planks.

Whitney

I KNOW my arms are going to be jello tomorrow. I thought I had tried all the exercise moves in the book but boy was I wrong! This is only my third workout and I'm SO impressed 👏🏼 job well done!

Coraima Henderson

Week 1 day 4 total body

I really dislike cardio workouts. I got through it but I did substitute the heel taps with bell step outs😮‍💨

Agnieszka

These cardio ones are kicking my butt! I am 11 weeks postpartum and did your core rehab and get back to it plan before this one and I am so glad I did. It definitely gave me a good place to start to get into these more intense ones! Thanks!

Susanne

Week 1 day 5 cardio + core

🔥 😅 is all I have to say. I almost missed the 4th round because I’m used to 3 lol

Claudia

Week 1 day 6 total body

Whew Nikki. What did I just experience?! 🥵 best lower body day ever. That band burnout was insane on my outer glutes.

Totally what I needed to start the week out right 💪🏼! That third combo circuit is a killer — smashed it. Thank you for keeping it real with the kids in some videos/audio. Real mom life, love it 🥰.

Lauren

I only did the first 3 circuits and the cool down. Counting reps is not my thing I prefer timed sets.

Chelsea

Week 2 day 1 lower body

Victoria

Week 2 day 2 upper body

I loved this workout! Challenging but so much fun!

Raeanne

Week 2 day 3 cardio + core

Feels like same exercises from first week. Would like more variety

Chui

Week 2 day 4 total body

8 weeks postpartum and this was no joke…loved the sweat!

Katie

Emilie

Week 2 day 5 cardio + core

Just what I needed on my Friday evening! Drenched and feeling the 🔥

I feel so much energy after every workout 🏋️‍♂️ 🤗⭐️

Pamela

Week 2 day 6 total body

Those lunges at the end. Girlllll my butt just lifted about 3” 🔥

Julianne

Week 3 day 1 lower body

Had to skip ahead to an upper body workout. Have a swollen right knee today. 💪🏼🤦🏼‍♀️☹️

Emily

Great! I really have to thank you. I have enjoyed following you for the last few years. It is very generous how many workouts you post. I finally swiped up and joined the app. As a working mom of 2 I have to say being able to open the app and know I am getting a solid sweaty workout in without scrolling through all my saved workouts has made staying strong and fit that much easier! Again thank you for all the research you do!

Chrissy

Week 3 day 2 upper body

Great achievable, yet challenging HIIT workout.

Absolutely loved this workout. Hated I was on the struggle bus today.

Week 3 day 3 cardio + core

Becca Ralls

Week 3 day 4 total body

This was a great workout. I feel like it’s more suited for week 1 and week 1 day 3 is suited for this week. All in all, great, though!

Didn’t want to, but so glad I did! Sweaty 🙌🏼

Emilia

Week 3 day 5 cardio + core

Kelsey

Week 3 day 6 total body

Did not make it to circuit 3. Moved up on my weight and I was just dead.

Harrrrrd but good and easy to make it harder by speeding the workout along (little rest time) while babies nap 😉

Week 4 day 1 lower body

Amazing way to start the week 💕⭐️🤗

Sonoe Oft

Week 4 day 2 upper body

Great sweat! Heads up, this is more like a 47-min workout end to end. I’m fast and don’t rest and it took me 41 minutes with warm-up and cool down.

First of all are you nuts?! Lol only reason I gave 4 stars was because my attention span doesn’t do well with 45 seconds lol

Alesha

Week 4 day 3 cardio + core

Collins Stone

Week 4 day 4 total body

What a FUN workout! Really loved this, made me think of my CrossFit days.

Seeing results from this program! My favorite core/cardio so far 🔥🥵

Week 4 day 5 cardio + core

Week 4 day 6 total body

Definitely at least an hour of a fire workout.

Wowza — didn’t get to the 4th round 😞 Excited to try this again next week 👍🏼 (repeating the week)

It definitely takes about an hour, but great burnout workout!

Abbie

Week 5 day 1 lower body power week

This was great power week arms Yesterday’s legs was ridiculous. Should be tapered down slightly to match this. Really good workout overall.

Becca

Week 5 day 2 power week upper body

This took me about 10 minutes. Great quick core. Feel like for power week it could have been a bit more.

Tiffany

Week 5 day 3 power week core

This is an exhaustive full body. I move fast and just made this in 40 min. Had to size my 15s down to 12.5s for the 4th round to be able to get through it. 🔥

Killer workout. Started with 15s and had to switch to 10s for last round. Great burn!

The variety of exercises are perfect for me. It hits every zone, all workouts are very well balanced.

Irina

Week 5 day 4 power week total body

Natalie Hubbell

Week 5 day 5 power week cardio

Good end to the 5 weeks of workouts. This took me 7 weeks to complete with my newborn. Feeling accomplished though!

Lean + strong mobility + stability W6/D4

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