Name: Playbook - Niki SugarySixpack - Legs + glutes
Uploaded: 2024-03-28T18:05:10.558Z
Duration: 28 min
Description: Legs + glutes

Amber

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

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!

Lower body shaper

Banded lower body

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

Lower body cardio + core

Lower body ladder

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

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

Community

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