Name: Playbook - Niki SugarySixpack - Legs + glutes
Uploaded: 2024-03-28T18:05:10.572Z
Duration: 30 min
Description: Legs + glutes

Need:
Dumbbells
Box/chair/bench

Challenge yourself with the weights as long as you can keep good form!

Rest quickly as needed throughout or a bit longer between the first and second circuit.

Remember to be mindful of your core supporting you through the movements!

Enjoy! Let's start 2024 strong🙌🏼

Move continuously until 3 rounds are complete.

-Keep 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)
-sit glute towards back foot as you lower
-Press up through front foot, focus on using the glute
-Core works along with breath throughout movement (see core breathing tutorial)
-repeat other side

Split squat right

Split squat left

-Place inside of leg on step/box/bench. The more of your leg supported, the easier it will be.
-Lift into a side plank position with you top leg supporting you on the box- inner thigh should be working to hold you here
-Core working to keep you stable and lifted.
-shoulders stacked, hips stacked
-Lift and lower the bottom leg to count reps
-Keep length and tension through the body like a normal side plank would

Copenhagen plank right

Copenhagen plank left

-Modify depth as needed
-Sit deep into a side lunge- almost thinking single side squat once you get to the side 
-Press through the bent leg using the glute(inner thigh will work too) to push up and to center
-Knee and toes point the same direction
-Keep length through the torso with hips, ribs and head stacked in line
-Exhale connect to the core and move. Core works with breath through the movement

Cassock lunge

Single sided legs

-Feet are wider than hip width. Knees and toes pointing the same direction
-Start movement with hips hinging back to pick up weights, allowing knees to bend after to make up needed range
-Upper body moves as one piece to hinge on hips, keeping a light length through the torso and hips, ribs and head stacked
-Lats are engage to help support weights as you hinge
-If you struggle to start on the floor, add books or a step/stool to set weights on
-Use glutes (hamstrings and inner thighs will work some too)and to pull you back to standing and control lower down
-Imagine spreading the floor apart with your feet as your glutes contract to pull you to standing 
-Core works with breath through the movement. Exhale, connect, move (see core breathing tutorials)

Sumo deadlift

Sit squat

-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

Legs

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

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

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

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