Name: Playbook - Niki SugarySixpack - Legs + glutes mini circuits
Uploaded: 2024-03-28T18:05:10.469Z
Duration: 26 min
Description: Legs + glutes mini circuits

Amber

Need
Dumbbells
Chair/box/bench

This is a nice little challenge and I hope you enjoy it!😁

Use weights that challenge you but allow good form. Last few reps each time should be tough!

Make the mind muscle connection here. It’s easy to fly through a workout. The challenge and growth come from being intentional and doing the exercises well! You wanna feel the muscles work😁

Use the custom timer for the circuit time and in for 1 min between the circuits. It will give beep when time is up!

-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)

Kb/Db swing

-Position your back at the bottom of shoulder blade height on a stable chair, couch, coffee table that won't slide away.
-Feet at or around hip width
-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
-Pelvis has a slight posterior tilt at the top(towards face)
-Keep length through the body
-Deep core works with your breath throughout the movement! (see core breathing tutorial)

Hip thrust weighted

-Hips hinge back to start
-Drive through the floor to peer off the ground, being knees up to clear the box
-land lightly- sub if you can’t
-Start with a box height you can comfortably clear! 
-Exhale, connect to core and move

Box jump (sub jump squat)

Circuit 1

-Feet wider than hips
-Make sure knees and toes are pointed in the same direction
-Start movement with hips hinging back
-Upper body moves as one piece keeping a light length through the torso and hips, ribs and head stacked
-Use glutes and inner thighs to pull you back to standing
-Think spreading the floor with your feet as you press to standing
-Core works with breath through the movement (see core breathing tutorials)

Sumo deadlift

Squat:
-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 standing, engaging the glutes to drive you up
Curtsy: 
-Step back and across body only as you can keep good alignment, front foot should remain planted
-Press up through front leg
Both:
-Core works with breath throughout movement (see core breathing tutorial)
-Keep range of motion to where you can maintain good form
-Keep hips, ribs and head stacked through the movement to prevent rib flare and overarching the low back

Alternating squat to curtsy (count squats)

-Squat jump without the weight + squat jack with it 
-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 standing, engaging the glutes to drive you up to hop/jump
-Keep hips, ribs and head stacked through the movement to prevent rib flare and overarching the low back
-Only go as quickly as you can keep good form and land lightly
-Core works with breath through the movement(see core breathing tutorial)

Squat jump + squat jack

Circuit 2

-Make sure your step is stable!
-Press through foot on the chair to hop and switch which foot is up
-Core works with breath through the movement
-Land lightly
-Keep length through the movement. It’s easy to ‘crumple up’ the torso and hunch on the landing
-Move with control. Only as quickly as you can keep good form
-Take out hop if needed

Step up hop weighted

-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 raise up for pulse
-Slow and controlled during lowering phase of pulse
-Core works with breath through movement (see core breathing tutorial)

Sumo pulse weighted

Burnout

Legs + glutes mini circuits

Lower body circuits

Julianne

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

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

Legs + glutes (+ warm up/cool down)

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 mini circuits

Community

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