Name: Playbook - Niki SugarySixpack - Lean + strong mobility + stability W6/D5
Uploaded: 2024-03-28T18:05:09.247Z
Duration: 24 min
Description: Lean + strong mobility + stability W6/D5

Need:
Mat

Move slowly and with intention here!

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

-Add pillow under chest for comfort/support
-Gentle core engagement for stability as you exhale and lift an arm
-Lift can be a very small range of motion
-move with intention

Y lift in child’s pose

-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

-Upper/mid back muscles 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.
-doesn’t need to be a massive range of motion. Recruiting the proper muscles at a lower range is better than strain with more range
-when pulling back imagine you’re pulling a band or cable. Really pull wit the lats
-Connect to the core before moving/lifting each rep
-Glutes help some as a stabilizer

Superman pullback

-press hips back towards the foot behind you
-inner thigh should feel a stretch
-keep good alignment in torso as hips hinge back but otherwise upper body isn’t doing much here
-mindful of core and staying stable through the torso- no dipping/ arching of the back

Unilateral rock back right

Unilateral rock back left

-Core works to stabilize lightly here.
-pelvis slightly tilted towards the ribs for optimal hip flexor stretch
-Slowly rotate open not allowing the hips to shift
-slowly reach overhead not allowing the hip to drop
-breathe through the movement 
-slow and intentional

Hip flexor lunge flow right

Hip flexor lunge flow left

-Exhale and connect to the core before moving the arms
-lift arms and rotate back
-palms face down at the start and rotate towards the ceiling at the end
-only go to range of motion

Y rotation

-Press for arms into the wall and imagine the shoulder blades dropping off the sides of your body
-Raise arms up all the wall slowly allowing the to move in a Y position rather than keeping them straight up from the shoulders
-core connects before moving
-Keep length through the body as you extend the arms
-be mindful of getting tense in the neck!

Wall Y raise

-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
-gently rock side to side

Deep squat rocks

-Tilt pelvis towards face and then towards your  back
-move slowly and with control, this should all be in the pelvis and some low abs
-small range of motion
-think of your pelvis as a bowl that is tipping forward and back to spill water

Quadruped pelvic tilt.

-Tilt pelvis towards face and then towards your  back
-move slowly and with control, this should all be in the pelvis and some low abs
-small range of motion

Quadruped lateral pelvic tilts.

Mobility & recovery

Lean + strong mobility + stability W6/D5

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.

Lean + strong mobility + stability W6/D5

More workouts from Niki SugarySixpack