Name: Playbook - Niki SugarySixpack - Lean + strong stability + mobility W6D1
Uploaded: 2024-03-28T18:05:09.210Z
Duration: 20 min
Description: Lean + strong stability + mobility W6D1

I clearly have horrible hips. This was hard

Chelsea

Need:
Mat

Move slowly and with intention here!

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

-Start in a deep squat position
-stay bent forward and extend legs to standing
-it is going to be really tough I get fully extended if your hamstrings are tight- it’s ok!
-Mod for tight hamstrings: place hands on a chair, allowing the bend to be less deep

Squat extension

-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

Rock back

-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
-Rotate through the hip joint to move knee towards front/toes and then up towards the ceiling
-Deep core engaged through movement to stabilize you in the side plank

Side plank hip rotation right

Side plank hip rotation left

-Slight posterior pelvic tilt (tilting towards your ribs aka tuck) when in kneeling hip flexor position
-Keep hips square
-Keep light length through the stretch not sinking/dumping into it
-Take range of motion to a slight stretch, not discomfort or forced range of motion

Hip ham right

Hip ham left

-Keep both knees at 90 degrees and rotate at the hip
-Don’t force range of motion, knees don’t have to go to floor
-Core works with breath through movement. Engage during effort. (see core breathing tutorial)
-keep light length through the torso and hips, ribs and head aligned
-lean back into hands to modify

90-90

-Feet placed wider than hips, adjust slightly as needed to what feels best
-Knees and toes pointing the same direction
-Press through the ground to move back to the other side 
-Move slowly through your range of motion 
-Some weight can go forward into the hands if needed
-Stay low as you can
-Slight forward lean as hips press back
-Modify depth as needed
-Hips, ribs and head stacked in line to prevent rib flare and over arched low back
-Modify to a higher depth possibly using a chair/set for hands

Mobility side lunges

-Hips, ribs and head are stacked with a light length through the body
-Core stays connected through the movement, still breathing! See core hold tutorial in core function playlist
-Avoid hips sagging towards the ground or popping up to the sky
-Hands under shoulders
-Very slight anterior pelvic tilt (tucked). Imagine ribs and hips are lightly connected by a string
-Step up as range of motion allows. Raise hands on chair or low step if needed

Step up plank

-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
-Draw tall circles with your toe
-Deep core engaged through movement to stabilize you in the side plank

Forward leg circles right

Backwards leg circles right

Forward leg circles left

Backwards leg circles left

-stay extended as if you’re in a full plank
-core working
-rock hips side to side working a range of motion that feels good
-slow and intentional, this one is easy to be sloppy with!

Rocking hip taps

Mobility

Lean + strong stability + mobility W6D1

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 stability + mobility W6D1

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