Name: Playbook - Niki SugarySixpack - Legs + glutes (+ warm up/cool down)
Uploaded: 2023-07-20T00:41:20.083Z
Duration: 38 min
Description: Legs + glutes (+ warm up/cool down)

Love loved the added warm up and mobility cool down!

Alexandra

Andrea

Amber

Your workouts the past few months have been fire!!! 🔥💪🏼

Missy

Collins Stone

Need:
Mat
Dumbbells

Step/box/bench/sturdy chair
Warm up + cool down included here! Warm up is ~ 8 mins and cool down ~5.

Move through circuit 1 continuously until time is up. Then take up to 1 mount before circuit 2.

-Keep a stable torso by using core
-Length through the torso
-Keep neutral spine, hips, ribs and head stacked
-lead circle with the knee: out, back, around and forward
-Try to only move through the hip, back shouldn’t be dipping and arching

CARS right

CARS left

-Start on your side, forearm supporting the upper body, hips and legs on the mat
-Hips are sitting back from knees but in line with torso. Hips, ribs and head are stacked
-avoid ribs flaring and back arching at top 
-Drive hips up with lower glute while extending the top leg against the band
-Exhale and connect to the core starting right before lifting off the mat

Side plank lift + band press right

Side plank lift + band press left

-slight hinge at the hips to keep good alignment in upper (hips, ribs and head stacked) and to help you sit into the glute of the support leg
-Move with intention
-Drive the knee against the band
-Resist the leg being jerked back to starting by the band
-deep core engages for stability and balance
-exhale, connect, move

Hip flexor drive right

Hip flexor drive left

-start with 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)
-rotate towards the front leg as you lower. The rotation is through the pelvis, we’re not just turning the knee
-Press up through front foot, focus on using the glute
-Core works along with breath throughout movement (see core breathing tutorial)
-repeat other side

Rotational split squat right

Rotational split squat left

-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)

RDL (light weight)

-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)

Deadlift (light weight)

-Knees and feet wider than hips
-Legs pressing out against the band to activate glute
-Take small steps forward and back 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

Band walk

Warm up

-glute of working leg pulls you back to standing along with hamstring 
-weight in front leg aka working leg
-torso moves as one piece hinging at hips
-length through torso with hips, ribs and head stacked and neutral spine

-rotate towards front leg with weigh (think pelvis shifting, not knee turning)

-lats engaged to help support weight
-core engages with exhale on effort. Alternatively a light connection can be kept throughout to support the back. In that case breath still works with movement deepening connection with each exhale on exertion(core breathing/core hold)

Rotational RDL right

Rotational RDL left

-Squat into one leg. The other is there for support/balance.
-Support leg can be placed wherever is most comfortable 
-Engage glute to press through the floor to standing
-Foot is planted firmly on the floor, from heel to toe even though weight is sitting back into balls of feet and heels
-Keep hips, ribs and head stacked in line to prevent ribs from flaring or low back from overarching
-Keep length through the torso
-Core works along with breath (see core breathing tutorial)

B stance/Single leg squat (weight is in one leg) right

B stance/Single leg squat (weight is in one leg) left

Lower circuit 1

-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
-Calf raise is going to require even more core engagement!
-Core works along with breath throughout movement (see core breathing tutorial)
-repeat other side

Split squat + calf raise right

Split squat + calf raise left

-Modify depth to allow good form and alignment
- Hips, ribs and head stacked in line. Avoid ribs flaring out and low back over arched
-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

Crescent chair

-Hinge at the hips to start the movement
-Torso moves as one piece with hips, ribs and head stacked in line
-Lats engaged to support weight
-Glutes drive the hips forward to swing the weight/s
-Arms shouldn’t lift weights up - they just swing with force of hips. It’s ok if they aren’t reaching shoulder height
-Keep control of the weight
-Feet firmly planted from heel to big toe with weight mostly in the heels and balls of feet
-Core works with breath through the movement. Exhale and connect on exertion (swing)

Db/Kb swing

Lower circuit 2

-keep length through the torso and hips even/square
-Slight pelvic tilt towards the face
-Gently rock forward to feel a stretch. Shouldn’t be painful
-A gentle rock should give you a nice stretch. We’re not sinking to the ground here

Hip flexor rocks right

Hip flexor rocks left

-press hips back towards the foot behind you
-inner thigh should feel a stretch
-keep good alignment in torso as hips hinge back
-length through the body throughout the movement
-rotate open through the thoracic spine
-mindful of core and staying stable through the torso- no dipping/ arching of the back

Rockback + thoracic right

Rockback + thoracic left

-Foot is flexed
-Can do laying on the floor with foot on the wall instead of floor if it doesn't feel good seated
-Gently pull leg to feel the stretch
-Shouldn’t be painful, just a nice stretch

Supine thread the needle right

-Knee crosses over opposite thigh. Pull it gently towards your body
-Extend leg towards the ceiling and back down with control 
-stay within range of motion. This shouldn’t hurt, just a gentle stretch

Nerve glide right

Supine thread the needle left

Nerve glide left

-Make sure this motion is controlled. Not flopping legs here!
-gently rocks legs side to side, shoulders stay in contact with the ground
-Stay wishing a comfortable range of motion 
-knees don’t need to touch the floor

Supine lumbar rocks

Cool down

Legs + glutes (+ warm up/cool down)

Full body mix

Upper body (biceps, triceps + shoulders)

Tatum

This was such a fantastic lower body workout! Absolutely loved the combination of exercises!

Julianne

Lower body

I achieved 3 rounds of this and oh my gosh!! I am so unbelievably sweaty! Literally dripping in sweat all over. This was so challenging for me! What a great workout 🔥👏🏼

Really loved it! It was a great challenge after a few days break! ☺️🙌🏻 Thanks!

Judit

Full body

Didn’t quite make it through 3 rounds! I’ll definitely revisit this to try to finish.

Perfect quick workout right before me and the fam take a flight to Hawaii!!!

This was an amazing cardio circuit, will certainly be revisiting!!

Caroline

Light weight cardio + core

One of my favorite upper body workouts I’ve done on the app!

Upper body (chest, back, shoulders)

This reminded me of a total body challenge day from the get fit guide! I loved it! Out of breath and super sweaty

This was excellent! Loved it very much! 🙌🏻

Full body circuits

Niki

Loved this lower body workout! Lower reps made it possible to lift heavier weights while maintaining proper form 👍

This was a really targeted and phenomenal workout! One exercise is missing. The step up to step back left side is missing. Otherwise this was fantastic!

Lower body circuits

Definitely coming back to this one to repeat. Great all body workout

Perfect start to the weekend!! Quick and challenging! 💦

Full body AMRAP

Banded deep core

Came back to this one because it’s super quick but so much fun! Really effective total body workout!

Full body fives

Sooooo yummy after you’re Lower Body Strong in follow alongs.

Mobility

That was great! Had me catching my breathe 💪

Full body fitness

Upper body with core focus

Oh my gosh! This was such an amazing workout! I could really feel it in my glutes. Loved it!

Legs + glutes

Amber L 

OMG Nikki!! This one killed me! Felt VERY cookie from Christmas!🤣

Lower body mix

Core + cardio

Great workout. And girl…your biceps are fire on the L curl video

Great workout! Wish the rep counts were in the move titles so you can just click through the demos.

All over upper body

Anna

Lower body burnn

Great one!! I’m a hurdle coach (former D1 hurdler) & I’m going to incorporate those plank leg circles into my ab routine for my athletes.  If I go the opposite way you did it mimics the trail leg motion. Awesomeness!!

Great flow of challenging exercises! 🙌🏻

Great workout to ease me back in after a week off due to travel.

Fast full body fives

This was a tough one! Really got my core along with my upper body 💪🏼

Loved this upper body workout! It included great new exercises! 🙌🏻 My shoulders are crying! 😂

Upper body (core, biceps, triceps + shoulders)

I love your workouts and this is one of my favourites!!

Raeanne

Emilia

Full body fire

Oh my gosh this one was tough! It burned soooo good!

Was the last pair supposed to be 1 set on the R leg & then 1 set on the L leg?

Total body mix

Really enjoyed this upper body workout! It was well balanced! 🤩🙌🏻

Lower body mobility

Full body cirucits

Loved 🥰 this workout, especially after a legs day 🤪. Thank you for reminding me how I can still improve my hip flexor strength — wowza did they ever burn🔥 💪🏼 😝

Lauren

Step cardio + core

One ☝️ of my favourites — thank you 🙏🏼

I know you mentioned it only took you 28 minutes…. But how!?!? Haha!

Lower body singles

That was HARD! You e been absolutely crushing workouts lately. Love all the new ones!

Victoria

Upper body circuits (shoulders, chest, tri)

Really enjoyed this one to start the day!

Excellent! Just what I needed for my busy day with my 3 kiddos. Thank you for always giving us great workouts!

Natalie

Whoa! I challenged myself with doing this for an extra 8 minutes and being dead by the end of it is an understatement! 😃 Really enjoyed it though! 🙌🏻

Quick full body AMRAP

I could really feel this one in my back which I tend to neglect, so thanks! 😊🙌🏻

Upper body mini circuits (back, biceps + shoulders)

As a hurdle coach, I approve of this awesome hip mobility & strength workout!! I’ll be using this one on my athletes.

Lower body mobility + stability

That’s a killer total body workout! Don’t be fooled that it’s with only one weight! 😃 You’ll burn and sweat crazy!

Fantastic! I’m glad I don’t have to have a home gym to follow your routines. 💪

1 weight full body

Core rehab - upper ab + rib flare

Holy sweat! Loved this one. Definitely coming back to this. Thank you!

This workout really got my legs and glutes burning! I can feel the soreness starting to set in already. Great workout!

Legs + glutes mini circuits

Loved it so much, did a fourth round 💪🏼 Thank you ☺️

Upper body tri sets (chest, triceps, shoulder)

Are you using 20’s the whole time?? That is BEYOND amazing

Great set of exercises! Definitely on my favorite’s list.

Joanna

Total body EMOM

Long band core

Alicia

I REALLY enjoyed this one. I will come back to it again and again. Thank you!

Total body intervals

I really loved this workout! 🙌🏻 Feeling the burn in all over my lower half! 🔥🔥😃

Legs + glutes (+ warm up/cool down)

Community

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