Name: Playbook - Niki SugarySixpack - Lean + strong total body W8/D4
Uploaded: 2024-03-28T18:05:10.381Z
Duration: 45 min
Description: Lean + strong total body W8/D4

I really enjoyed the great variety of exercises!

Julianne

For some reason the app isn’t allowing me to play any of the follow along workouts 🤷‍♀️

Courtney

It’s fixed!! You’re right, reps not minutes. So sorry!

Niki

Is it seriously 14 min for the overhead lunges?! I had to take breaks. 😅

Jen Van Dyck

For the first circuit and the first exercise I think you meant 14 reps not 14 mins

Katekate

Need:
Weights
Mini loop band (warm up)

Rest directions in each circuit.

Form tips on each exercise.

Estimated time may differ slightly for each person!

-Step back and across body only as much as feels comfortable
-Only move as quickly as you can keep good form and control
-Press up through glute of front leg
-Core works along with breath

Step skaters

-Connect to deep core before movement
-Deep core should stabilize and prevent torso from wobbling
-Imagine a bowl of water on your back that you don’t want to spill
-You should feel the core working to stabilize and prevent torso movement
-Slow and controlled, focusing on the core
-Hips, ribs and head stacked and a light length through the torso for good alignment
-Doesn’t need to be a big range of motion
-See core hold tutorial

Banded opposites left

Banded opposites right

-Feet are wider than hips, adjust slightly to what’s most comfortable for you
-Knees and toes point the same direction
-legs actively press out against band
-Hips, ribs and head stacked throughout movement to keep from over arching low back or ribs flaring
-Use glutes and inner thighs to raise up for pulse
-Slow and controlled during lowering phase of pulse
-Core works with breath through movement (see core breathing tutorial)

Banded sumo pulse

-Core engages before row, working along with breath (see core breathing tutorial)
-Core is challenged to stabilize against rotation during row as well
-Lats engage and shoulder blades pull together before row
-Slow and controlled lower. Don’t let band pull your arm back to starting position 
-Keep good alignment by stacking hips, ribs and head and keeping  light length through the torso. Chin stays tucked

Bent banded row right

Bent banded row left

-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

Banded lat pulldown

-Reach arms flat on the floor and set feet at about fingertips for foot position
-Feet slightly wider than hip width
-Knees press out against the band
-Imagine your pelvis and ribs are gently connected through the movement. Ribs should ot flare out and low back should not arch.
-Squeeze glutes to raise hips up, should not be felt in the low back
-Your body makes a straight line from shoulders to knees at top
-Pulse is a small movement, engage glutes each rep to raise hips back to top
-Deep core works with your breath throughout the movement! (see core breathing tutorial)

Banded bridge

Inchworm + squat

Squat extension

warm up

-Choose a weight you can control and keep form
-Move slowly with control
-Core works throughout to keep stable and strong with a weight overhead 
-Step back and sink down to start the movement
-Hips stay square, adjust step back distance and depth of lunge as needed for great form
-Press up through the from glute to standing,
-Keep hips, ribs and head stacked through the movement to prevent rib flare (overhead weight can pull you into rib flare) and overarching the low back
-Chin stays tucked
-Core works with breath through the movement while keeping a light connection(see core breathing/core hold tutorial)

Overhead step back lunges alternating

-Deep core engages before leaning back (see core hold tutorial in core function section) 
-Core stays connected through the movement to stabilize and support as you curl
-Modify by leaning slightly against something for some added support
-Curl will not be a full extension, that’s ok! It’s more of a 3/4 curl
-Core still works with breath through the movement while connected. Exhale and ‘deepen/reaffirm the connection with exertion -Feet down and/or shoulder gently resting on something to modify for core! Please modify if needed. Better to modify and do it well than struggle with form/core connection

Boat curl

-Hinge hips back
-Torso should move as one piece with hips, ribs and head staying ‘stacked’ to maintain a neutral spine
-Deep core engages with exertion (works along with movement and breath)
-Lats engaged to support weight
-Glutes pull you back to standing position
-Only go as quickly as you can stay in control in of weights in movement
-Keep hips ribs and head ‘stacked’ so that ribs don’t flare at the top of press
-Land lightly
-Repeat reps on both sides

Dumbbell power snatch left

Dumbbell power snatch right

-Modify depth to allow good form and alignment. Avoid ribs flaring out and low back over arched
-Keep control of the weight with a slow raise and lower
-Glutes work to hold you in chair position
-Press into front glute to push back to chair position
-Core work with breath through movement. Exhale and connect on exertion

Alternating crescent chair to reverse front raise

-Move with control and intention
-Hinge hips back for kick
-Glutes pull back to standing from hinge
-Sit back and sink down to start the movement of squat
-Foot should be planted on the floor with weight in the heels and balls of feet
-Adjust foot position slightly as needed
-Press up through the floor to standing, engaging the glutes to drive you up
-Keep hips, ribs and head stacked through the movement to prevent rib flare and overarching the low back
-Core works with breath through the movement exhale and connect with exertion/ ‘hard’ part of exercise (see core breathing tutorial)

Squat combo

-Feet are wider than hips, adjust slightly to what’s most comfortable for you
-Knees and toes point the same direction
-Hips, ribs and head stacked throughout movement to keep from over arching low back or ribs flaring
-Use glutes and inner thighs to press to standing
-Controlled lower after curl
-Don’t let weights pull you forward during squat
-Core works with breath through movement (see core breathing tutorial)

Sumo curl

-Step back and across body only as you can keep good alignment, front foot should remain planted
-Keep range of motion to where you can maintain good form
-Press up through front leg using the glute
-Controlled movement
-Lift the leg with control. Core should work to stabilize and help with balance. Not rushed here
-Core works with breath throughout movement (see core breathing tutorial)

Curtsy + march

Circuit

-Reach arms flat on the floor and set feet at about fingertips for foot position
-Feet together
-Imagine your pelvis and ribs are gently connected through the movement. Ribs should ot flare out and low back should not arch.
-Squeeze glutes to raise hips up, should not be felt in the low back
-Squeeze ball/block/pillow with inner thighs
-Your body makes a straight line from shoulders to knees at top
-Foot lifted off the ground should be small, slow and controlled
-Deep core works with your breath throughout the movement! (see core hold tutorial)

Adductor bridge

-Reach arms flat on the floor and set feet at about fingertips for foot position
-Feet together
-Imagine your pelvis and ribs are gently connected through the movement. Ribs should ot flare out and low back should not arch.
-Squeeze glutes to raise hips up, should not be felt in the low back
-Squeeze ball/block/pillow with inner thighs
-Your body makes a straight line from shoulders to knees at top
-Foot lifted off the ground should be small, slow and controlled
-Glute of the standing leg should be engaged
-Deep core works with your breath throughout the movement! (see core hold tutorial)

Adductor bridge march

-Sit back and sink down to start the movement
-Foot should be planted on the floor with weight in the heels and balls of feet
-Press up through the floor to standing, engaging the glutes to drive you up
-Keep hips, ribs and head stacked through the movement to prevent rib flare and overarching the low back
-Weight should stay shifted back during heel lift
-Core works with breath through movement (see core breathing tutorial)

Sumo hold heel lift

Burnout

-Make a circle with your hips
-Hinge back to start 
-Avoid over extending forward
-Core works gently along with breath
-Repeat other direction

Hip circles left

Hip circles right

-Length through the torso
-keep good alignment, no hunching/over arching
-modify by putting hands behind you andleabign back but keep legnth and good alignment of hips, ribs and head
-rotate slowly and intentionally

Seated internal rotation right

Seated internal rotation left

-Keep majority of motion in the thoracic spine, not dumping into low back
-Exhale to arch (cat), inhale to cow
-Slow, controlled and intentional
-Don’t push range of motion to discomfort

Cat cow

-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

Total cool down

Lean + strong total body W8/D4

LEG DAY KWEEEEN! This is a great start to round 2 of Lean + Strong. Burn.

Katie

Tammie

Emma

Lean + strong lower body W7/D1

Kelsey

Amazing 7weeks! I feel amazing 🤩 thank you so much 🙏🏻⭐️

Pamela

Lean + strong upper body W7/D2

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 😉

Lean + strong core & cardio W8/D3 (optional day)

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 total body W8/D4

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