Name: Playbook - Niki SugarySixpack - Legs + glutes (+ warm up/cool down)
Uploaded: 2024-03-28T18:05:10.511Z
Duration: 38 min
Description: Legs + glutes (+ warm up/cool down)

Julianne

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)

Lower body circuits

I feel awful that I keep correcting things. I promise I love it all! It looks like everything in the second round is for the right side (2 right sides for each exercise).

Missy

25 min legs + glutes(dumbbells + box/chair/bench)

Intensive workout, couldn’t do more than two rounds! 👍 Worth repeating 😁

Joanna

Lower body singles

Kasey

Natalie

Raeanne

Weighted lower body

I love love love banded lower body workouts. Nice sweaty, challenging workout!

Hanna

Mallory

Banded legs & glutes

So tough but such a good leg day! Loved how quick it was!

Alexandra

Upped my weight this workout and I felt every rep😂💪✨

Lower body burn

That was a toughie! So glad u did it though!

That first banded round had me shaking for the rest of the workout 😂 So good!

25 min lower body sweat + sculpt follow along

Ekaterina

Lower body sweat + sculpt (mini band + dumbbells)

25 Minute Lower Body (weighted) follow along

This workout was awesome! Just wanted to let you know the first set is missing the LEFT sliding lunge video - and the second set of exercises has both left and right exercises but both say RIGHT. Just thought you’d want to know💖🙌

Glutes & legs (rag/slider band+weight)

Oh my goodness this has my legs and glutes burning so bad! This was a great one!

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

Pamela

Lisa

Glutes + legs sculpt (dumbbells+ in band)

Lower body sculpt

I really enjoyed that one! Got my heart rate up!

Lower body strong

Lower body love

Talk about a real glute burner! Oh my gosh! This got me so sweaty and burning so good 🔥👏🏼

Lower body pairs

Those single sided leg exercises really got to me! This was a great leg and glute burner!

Legs + glutes

I underestimated this workout. Boy did it get the sweat flowing! 😂 That cool down portion was much needed!

Lower body plus warm up + cool down

Oh my gosh! This one got the sweat flowing 😂 that last circuit with the pops really got me! Great workout!

A bit too much squatting for me but overall great one!

Lower body mini circuits

What did I just experience? I have no words lol best lower body workout I have ever done. I was able to use 15’s the entire workout which is a first for me and it’s all because I learned breath work from you. Now excuse me while I melt into a puddle on the floor 🔥🥵

This was a phenomenal leg workout! That third circuit with all the glute targeted exercises had me in pain 😅 it burned! Loved this one!

Lower body shaper

Banded lower body

Oh my gosh!! Talk about feeling the burn 🔥 great workout!

Lower body cardio + core

Lower body ladder

Amber

Legs + glutes mini circuits

Glutes + legs

Collins Stone

This was an amazing lower body workout! So much fun! The first circuit is missing all the left hand sided exercises though

So sweaty after the lower body warm up follow along with a band

My legs are shaking! I’m going to be so sore after this one

The final timed burnout had my legs shaking!! Awesome all around! 🤩

Hannah

Thank you so much, Niki. You’re amazing!

Legs + glutes (+ warm up/cool down)

Community

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