Name: Playbook - Niki SugarySixpack - Lean and strong lower body W8/D2
Uploaded: 2024-03-28T18:05:10.358Z
Duration: 45 min
Description: Lean and strong lower body W8/D2

Hannah

Pamela

Natalie

Elisa

Need:
Dumbbells 
Mini loop band (warm up)
Step/bench/box

Rest directions in each circuit.

Form tips on each exercise.

Estimated time may differ slightly for each person!

-Feet are at or slightly wider than hip width. Adjust to what feels best
-Start movement with hips hinging back, allowing knees to bend after
-Upper body moves as one piece keeping a light length through the torso and hips, ribs and head stacked
-Lats engage to help support weights
-Use glutes and to pull you back to standing
-Core works with breath through the movement (see core breathing tutorials)

Banded deadlift pull

-Be sure that legs and knees are pressing out against the band, not being pushed in by it
-Sit back and down into the squat, only go to range of motion that allows proper form
-Weight is mostly back in your heels and balls of feet but big toe is in contract with the ground
-Glutes drive the movement up to standing
-Ribs stay ‘tucked’ and pelvis stays close to neutral so that low back isn’t over arching at the bottom of the squat (sticking out butt). Keep hips, ribs and head in line.
-Core works with breath throughout movement (see core breathing tutorial)

Banded step out squat

-Hips, ribs and head stacked throughout movement to keep from over arching low back or ribs flaring
-Dip or ‘bob’ down and over to one side popping lightly off the ground to one side then the other
-Legs stay pressed out against the band. Avoid allowing it to pull knees together
-Only go as quickly as you can keep good form and control
-Core works with breath. Exhale & connect. Can maintain light deep core connection throughout as well

Banded bob & tap

-Core works to stabilize through the movement
-Sit back into a half squat with slight hinge forward so hips, ribs and head can stay stacked
-Weight is shifted back so glutes are working
-Feet are placed close, adjust slightly for comfort 
-Leg presses out against the band
-Keep a light length through the torso and chin tucked

Banded tap back

-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
-Adjust foot position slightly as needed
-Legs press out against the band so knees aren't pulled in towards each other
-Press up through the floor to raise up in pulse, engaging the glutes to drive you up
-Slowly lower during pulse
-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(see core breathing tutorial)

Banded squat pulse

-engage deep core before movement for stability
-core should stabilize through the movement to prevent unnecessary twisting/dipping of low back(core hold)
-glutes press out against the band to lift the leg. Doesn’t have to be super high
-shoulders over elbows & hips over knees

Banded fire hydrant right

Banded fire hydrant left

-engage deep core before movement for stability
-core should stabilize through the movement to prevent unnecessary twisting/dipping of low back(core hold)
-glute presses up against the band to lift the leg. This is a small range of motion
-Glute should burn
-shoulders over elbows & hips over knees

Banded straight leg raise right

Banded straight leg raise left

-Keep good side plank alignment. Line from feet to head, chin tucked in neutral and in line with spine
-Hips stay lifted, not dipping to floor
-Chest and hips both face out away from body. Try not to have chest closing down towards the ground or hips opening up to the sky
-Core is connected helping to keep from ribs flaring out or over arch in back
-Elbow under shoulder
-Hip flexor pulls band towards torso with control

Side plank hip flexor pull right

Side plank hip flexor pull left

Warm up lower

Rest after all 3 rounds are done or quick as needed.

- full movement is 1 rep (step back and step up =1)
-Press through the raised foot to raise up on the bench/box/chair. Avoid using back leg as much as possible
-Recruit glute to step up as much as you can
-Press through the front leg and use glute to raise back to standing in lunge
-Keep hips square
-MAKE SURE YOUR STEP IS STURDY
-Step height should be at or around knee level. Modify lower if needed
-Modify range of motion in lunge as needed
-Core works with breath through movement. Exhale and connect on exertion
-Repeat reps for both sides

Step back to step up lunge right

-Keep hips square (side by side)
-Adjust depth of split squat and length of step back for comfort
-Slight forward lean in split squat to keep good alignment and prevent over arched low back and rib flare (hips, ribs and head stacked and a light length through torso)
-Press up through front foot, focus on using the glute
-Core works along with breath throughout movement (see core breathing tutorial)
-repeat other side

Bulgarian split squat right

-Lower with control
-Make sure hips stay level- it’s easy to ‘cheat’ yourself and rip the hip to reach the floor
-Hold wall etc lightly for balance if needed
-Press back up using the glute
-Hips, ribs and head stay stacked as you hinge back to lower the foot.
-Keep length through the torso rather than hunching 
-Core works with breath through the movement(see core breathing/core hold tutorials in core function section)

Tap down right

Step back to step up lunge left

Tap down left

Bulgarian split squat left

Circuit 1

-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 to press to almost standing, never fully resting in start position
-Core works with breath through movement (see core breathing tutorial)

Sumo tension squat weighted

-Start movement with hips hinging back, allowing minimal knee bend after
-Upper body moves as one piece keeping a light length through the torso and hips, ribs and head stacked
-Lats engaged to help support weights
-Use hamstrings and some glutes to pull you back to standing
-Core works with breath through the movement (see core breathing tutorials)

Dumbbell romanian deadlift

-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
-Adjust foot position slightly as needed
-Press up through the floor to raise up i pulse, engaging the glutes to drive you up
-Slowly lower during pulse
-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(see core breathing tutorial)

Squat pulse weighted

Circuit 2

-Use glutes to press out against band
-Control movement of legs back in against band
-Be mindful of keeping good alignment (hips, ribs and head stacked) and a light length through the torso

Seated abduction

-Core is engaged throughout the exercise to support plank position (core hold tutorial)
-core stabilizes against wobbly torso as you move 
-slight anterior (towards face) pelvic tilt
-length through torso, chin tucked
-shoulders about over wrists
-Move slowly and with intention 
-don’t allow the band to pull leg back quickly

Hip flexor plank (full)

-my chair is a little high for ideal height!
-Position your back at the bottom of shoulder blade height on a stable chair, couch, coffee table that won't slide away.
-Feet at hip width or slightly wider
-Knees press out against the band
-Imagine your pelvis and ribs are gently connected through the movement. Ribs should not flare out and low back should not arch.
-Squeeze glutes to raise hips back up, should not be felt in the low back
-Your body makes a straight line from shoulders to knees at top
-Deep core works with your breath throughout the movement! (see core breathing tutorial)

Banded hip thrust

Burnout

-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

Mermaid left

-Core works with breath through the movement. Exhale and come forward into a rounding of the thoracic spine and a posterior pelvic tilt (think pubic bone tipping to face)
-inhale rock hips back
-Slow, controlled and focused on feeling the movement
-Adjust range of motion to what feels best for you

Hip rocks + thoracic extension & pelvic tilt

-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

-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

Cool down lower

Lean and strong lower body W8/D2

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 🙏🏻⭐️

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

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

Lean + strong lower body W7/D6

So effective and quick but challenging—LOVE!

Ally

Lean + strong upper body W8/D1

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 and strong lower body W8/D2

Community

More workouts from Niki SugarySixpack