Name: Playbook - Niki SugarySixpack - Legs + glutes
Uploaded: 2024-03-28T18:05:10.498Z
Duration: 30 min
Description: Legs + glutes

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

Need:
Dumbbells
Mini loop band
Mat

I loved this workout! It’s a great burn for all over the glutes and lower body. 

Take up to 1 min between circuits if needed. Try to move continuously each times circuit.

Be sure to challenge yourself with a weight that is tough on the last few reps. If you don’t have a weight heavy enough for that, you can adjust reps anywhere from 10-15. Ideally it shouldn’t take longer with more reps in this scenario because you’re moving quicker through them because the weight isn’t as challenging.

As always, be mindful of your core and form here!

Enjoy😁

-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 right

-glute of working leg pulls you back to standing along with hamstring 
-weight mostly in front leg
-torso moves as one piece hinging at hips
-length through torso with hips, ribs and head stacked and neutral spine
-lats engaged to help support weight
-core engages with exhale on effort. Alternatively a light cone 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)

Single leg RDL right

-Keep hips lifted and picture aplank even though you are standing.
-chin tucked
-Keep length through the body
-Avoid hips, ribs or waist sinking towards the floor
-Leg presses up against band
-Deep core engaged through movement to stabilize (core hold)
-moving leg toes line up with the heel of planted leg

Banded lateral lift right

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 and inner thighs to raise up for pulse
-Slow and controlled during lowering phase of pulse
-Use glutes and inner thighs to press to standing
-Core works with breath through movement (see core breathing tutorial)

Sumo pulse squat

-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
-Controlled movement
-Core works with breath throughout movement (see core breathing tutorial)

Curtsy lunge alternating

-Feet or legs (modify by moving band up) are pressing out against the band with each side step
-Small steps
-Hips sit back slightly and knees stay wide 
-Start with legs wider than hips
-Avoid hips hiking up and lots of excess torso movement. Glutes are doing the work

Penguins

Circuit 2

-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

-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 hop feet together
-Only go as quickly as you can keep good form and a light landing
-Core works with breath through movement (see core breathing tutorial). Exhale and connect on exertion

Sumo jack or step out squat (both shown)

-Reach arms flat on the floor and set feet at about fingertips for foot position
-Feet slightly wider than hip width
-Knees press out against the band
-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 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, engage glutes each rep to raise hips back to top
-Deep core works with your breath throughout the movement! (see core breathing tutorial)

Banded bridge

Circuit 3

Legs + glutes

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!

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!

Legs + glutes

Community

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