Name: Playbook - Niki SugarySixpack - Legs + glutes
Uploaded: 2023-09-21T00:32:31.989Z
Duration: 28 min
Description: Legs + glutes

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

Amber

Missy

Need:
Dumbbells
Mini loop band

Move with intention here. Get those glutes firing, move with intention rather than speed through to go quickly.

In the core/hip flexor burnout make sure you focus on getting the core involved! Keep form in focus to help with this.

Enjoy! 🙌🏼

Time is an estimate based on when I did the workout! It will vary for everyone!

Move continuously until rounds are completed.

-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 /shift squat (weight in 1 leg) right

-Step back and across body only as you can keep good alignment, front foot should remain planted
-Hinge forward slightly as you rotate pelvis towards front leg. Torso follows to move weight towards front leg.
-Avoid front knee leaning way out to the side.
-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)
-Can use stool or hardback textbook for step if needed

Curtsy + rotation right

-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

Cossack lunges (sub side lunge)

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

-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

-Keep hips square when stepping back for lunge
-Keep hips, ribs and head in a stacked line throughout movement
-Hinge forward and pass weight between legs
-Core stabilizes to help you keep balance as weight is moving
-Avoid rounding forward to pass weight
-Front glute drives you up to standing
-Core works with breath through movement (see core breathing tutorial)
-Alternate sides

Lunge pass

Circuit 2

-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

Hip flexor lift overs

-Deep core engages before lifting legs (see core hold tutorial in core function section) 
-Legs tap out out with control while core stabilizes against excessive movement
-Exhale, connect and lift legs and press them out
-Keep control on the way back to start/legs together
Keep chest lifted, avoid it sagging to the ground

Lift + tap outs (feet lift slightly off ground)

-Band sits right above the knees
-Drive one knee to the chest
-Focus on core and hip flexors
-Imagine your pelvis and ribs are gently connected through the movement. Ribs should ot flare out and low back should not arch
-Core stabilizes throughout movement
-Low abs are working with hip flexor to pull the leg
-Deep core works with your breath throughout the movement! (see core hold/core breathing tutorial)

Supine knee drives right

-hinge slightly 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
-Avoid tucking pelvis under
-deep core engages for stability and balance
-exhale, connect, move
-keep length through the body but avoid locking out knee

Banded knee drives right

Banded knee drives left

Hip flexor + core burnout

Legs + glutes

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!!!

Alexandra

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!

Collins Stone

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

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)

Love loved the added warm up and mobility cool down!

Andrea

Legs + glutes (+ warm up/cool down)

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

Community

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