Name: Playbook - Niki SugarySixpack - Legs+ glutes sculpt (weights+chair/bench/step)
Uploaded: 2024-03-28T18:05:09.887Z
Duration: 30 min
Description: Legs+ glutes sculpt (weights+chair/bench/step)

Samantha

After having 3 little princesses in 3.5 years , working out took the back burner for awhile.  I am loving these short workouts , I can squeeze them in before the girls wake up !  I had to modify a tad because I am getting back into it , but I can’t wait to see where I am in a week or two! ❤️

Carly T

The workout was great it was just tough with my knees

Jamie

Everything was great besides the mobility side lunge, it was impossible to sit on the floor and then stand up 🤣 I think that my femur is too short hahaha, but really was impossible! I will keep trying though

Alexandra

Need: (this is gonna look like a lot BUT lots of common things can be used!)
Dumbbells/any weight
Mini loop band
Step/couch/bench(you’re resting your foot on it for a Bulgarian split squat)
Step/stool/textbook/bottom step(deficit lunge)

Not sure if it was me or this workout but it felt great😄 I hope you love it too!

Nothing fancy, just consistently moving through the circuits with great form and intention!

Pick a weight that challenges you but you can maintain good form. You want the last 2-3 reps of every set to be tough!

Move through the exercises as continuously as possible.

-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

-Keep a light length through the torso, not allowing the weight to ‘crush’ you or pull you into a hunch
-Step with intention making sure your foot is stable and planted
-Press through mainly the front leg to standing in lunges
-Hips stay square
-Adjust depth + how far you step back in lunge as needed
-Sit back and down in the squat with cheat open (think I could read your shirt)
-Hios ribs and head stay stacked in line during both movements to prevent over arch of back or flaring of ribs
-Press through the floor to standing
-Core works with breath through the movement. exhale, connect and move

Lunge squat lunge low impact

-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)

Alternating banded step out squat

-Legs pressing out against the band to activate glute
-Take small quick shuffle steps without allowing band to pull your feet towards each other at all
-Avoid hips hiking up and lots of excess torso movement. Glutes are doing the work
-slow down to a walk if needed to feel it in the glute more
-Hips ribs and head stacked with a slight hinge at the hips

Banded squat shuffle

-Seated upright with hands gently resting on ground for some balance but not support -Modify to slightly leaned back with hands on ground for support
-Avoid spine rounding or chest collapsing in as you move - modify if you need to
-Leg stays straight but not locked out as it lifts over the weight(can be any item but get a good lift off the ground here if you can)
-Core and hip flexors should drive this movement 
-Core engages to support good form and stabilize body

Leg lift over (core + hip flex)

-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
-Core is connected helping to keep from ribs flaring out or over arch in back
-Elbow under shoulder
-Hip flexor pulls band towards torso and holds it there

Side plank +Hip flexor hold right

Side plank +Hip flexor hold left

-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
-Core works to stabilize through the movmet

2 way chair hold tap out right banded

2 way chair hold tap out left banded

-Keep hips lifted, picture a line from feet to head with hips, ribs and head in line
-Keep length through the body
-Avoid hips, ribs or waist drooping towards the floor
-Leg presses out against the band as you come to the top of the movement
-core stabilizes while leg presses against band
-Deep core engaged throughout the movement to stabilize(core hold)

Hip tap + leg lift right

Hip tap + leg lift left

-My chair height is a little high to be ideal. Doesn’t allow for a line from shoulders to hips to knees at the top!
-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
-Legs press out against the band so knees are not pulled in towards each other
-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 back 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 with glute driving hips back up to top position
-Deep core works with your breath throughout the movement! (see core breathing tutorial)

Banded hip thrust pulse

warm up

Optional 25 seconds between each round.. otherwise keep moving:)

-Can use sturdy stool, step, thick textbook, etc
-Keep hips square (side by side)
-If being on the step is too much switch to regular split squats
-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

Elevated split squat right

Elevated split squat left

-Modifying options:drop weight, sit down to a low step/stool/large book each way. Can also switch to side lunge or cassock if needed! (Will add in modifiers section here)
-Deep side lunge/ cassock lunge then sit back to the floor
-Press through the bent leg using the glute(inner thigh will work too) to push up to center
-Knee and toes point the same direction
-Keep length through the torso. We wanna avoid turning into a big ‘C’ and overarching to get down on the floor
-Exhale connect to the core and move. Core works with breath through the movement

Mobility side lunge

-Keep hips square (side by side)
-Adjust depth of split squat and length of step back for comfort
-Sink back into the glute
-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

Bulgarian split squat left

-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

20 min AMRAP

-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

-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

-Slight posterior pelvic tilt (tilting towards your ribs aka tuck) 
-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

Kneeling hip flexor stretch left

Kneeling hip flexor stretch right

-Keep both knees at 90 degrees
-alternate between rotating towards the back hip and rotating and bending towards the front hip. This stretch can be a small range of motion and torso should move as one piece hinging at hips
-Don’t force range of motion, knees don’t have to go to floor
-Core works with breath through movement. Engage during effort/rotation. (see core breathing tutorial)
-keep light length through the torso and hips, ribs and head aligned

Active 90-90 right

Active 90-90 left

cool down

Legs+ glutes sculpt (weights+chair/bench/step)

Awesome circuit arms feeling gooood!💪🏻

Terri

Awesome workout!! Felt the burn on this one

Upper body strong (dumbbells)

Really fun cardio and love the cool downs included 🥰🙌

Gabriela

18 min Cardio intervals (1 weight)

Angie

First time trying your workouts and I really enjoyed it! Love the incorporation of warm-ups and cool-downs!

Love the video of your dad (I think) walking by ;)

Emily

20 minute total body (dumbbells)

Finished during nap time! Nice and quick!

Tiffany

This got me so sweaty but it was such a fun cardio workout!

Body weight cardio sweat

Would love more compound whole body follow along

stephanie

Jen Van Dyck

Great workout! The EMOM is so much easier with the in-app timer! I love the strength I’ve gained from your workouts- 2-4/week for the past year 😍

Anamaria

Total body EMOM (dumbbells)

Great ! My 25 lbs 1 year old needed held most of it so she pushed me 😂

Mujde

Lower body step circuit (step + dumbbells)

Quick upper body circuit (16 mins work + warm up, cool down)

Tatum

After about 6 months using mostly 15’s I’m up to 20’s!!! 🎉

Total body basics (dumbbells)

Shelly

Natalie

Lightly weighed cardio

This was a great total body workout with a little boost of cardio! Loved it!

21 min total body circuit

Loved the core woven into the upper body!

I did you prenatal post partum core, get back to it and now this program and I am back to me pre pregnancy weight. I know it’s not about numbers but your programs helped me look forward to and stick with my workouts when I could!! Loved each program so much!

Upper body + core circuits

Excellent workout with simple but very effective exercises! 😉

Judit

Lower body burn

upper circuits: triceps, biceps + some shoulders (dumbbells)

Very sweaty!! Such a good cardio burner and also leg burner!

Raeanne

19 min bodyweight cardio sweat (non follow along version)

Nice and sweaty quick full body workout!!

Emma

My legs were dead by the end of this 😂 such a great workout!

Total body circuit (dumbbells)

cardio intervals (light weights)

Sarah

Lower body burn (dumbbells)

lower body mini circuits (bench+ weights)

Great workout! Hits the major points and gets it done

Body weight cardio

This one is so fun! I wish there was a like feature where you could save your favorite workouts to go back to. This one would be in it for sure!

Joanna

Total body EMOM (dumbells)

This is such a great total body cardio workout! I love coming back to this one!

Challenging on your balance with the unilateral jumps on the chair, but equally fun and sweaty in less than 30 minutes! 💦👍🏻

Cardio sweat intervals (box/bench/chair)

Love the full body and cardio-ish moves included. Nice and sweaty!

Awesome workout 🏋️‍♀️ 
Heart rate up, sweat pouring, stress level down. Win!

Total body mini circuits (dumbbells)

Jane

legs + glute mini circuits (band + weight)

It would help to have a timer for long exercise circle )

Yulia Panko

Great workout! I loved that this was mostly upper body but still incorporated full body moves.

Upper body mini circuits (dumbbells)

I will be coming back to this workout! Loved it 💪

Total body EMOM

I always love coming back to this one! It’s such a fun cardio that works up a great sweat 👏🏼

I’ve continued to come back to this one because I love it so much! It’s so much fun!

Loved this one! It was such a fun cardio!

Cardio intervals (chair/box/bench)

Full body fit AMRAP

My arms are shaking!! Was a struggle to get through that 4th circuit. What a good workout! 💪🏼

Shoulders + biceps burner

Lower body burn + sculpt

Upper body strong shape up non follow**

What a quick cardio! It was so much fun that it just flew by!

Came back to this one because I wanted to see if I could do it without any of the modifiers! I completed all three rounds without any modifications! This was fantastic 👏🏼

This was a challenging but really fun cardio workout!

Cardio sweat

This was such a fun total body workout! Got me really sweaty 💪🏼

So sweaty! Missing the wall plank (left) in the warm up.

Well balanced workout with great compound movements! ✔️

Total body mini circuits

This is probably my absolute favorite cardio on the app! I love this one so much! It is always fun and works up a great sweat

I absolutely love coming back to this one! It’s so much fun and always works up a great sweat!

Came back to this workout because it was so much fun the first time I did it. Was just as fun this time! Got me sweaty! Really enjoyed this one 👏🏼

Cardio sweat + burn intervals

Today I struggled a lot to do 3 rounds but I still love this workout ☺️

This was such a fun and quick total body emom workout! Loved it!

Full body EMOM

Holy cow was this a leg burner! So glad I chose to do this one 🤗💪🏼

Left every inch of my legs shaking and my whole body sweating! The best feelings after a workout! 😊💦

Legs+ glutes sculpt (weights+chair/bench/step)

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