Name: Playbook - Niki SugarySixpack - Lower body burn
Uploaded: 2024-03-28T18:05:10.268Z
Duration: 26 min
Description: Lower body burn

Need:
Dumbbells 
Small stool/yoga block type item to modify

Take up to 1 min between the circuit and the burnout.

Modifiers given in their own circuit.

Move with intention and be mindful to recruit the muscles in each rep rather than fly through them.

As always, be mindful of how your core is working within each exercise. Core function section for more on that.

Let me know how you like it!😬

Move continuously until time is up. 1 min can be taken after full 20 min is complete.

Weighted plyo lunge

Plyo deadlift

Deep squat (start low)

-Glutes and hamstrings pull you back to standing
-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 core connection 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)

-Modify depth of hinge so good form is kept
-Hips hinge back and torso comes forward to face the ground (torso moves as one level keeping neutral spine) so that hips, ribs and head stay stacked to avoid low back arch and rib flare out
-Push through the ground back to standing by recruiting glute
-Allow the drive from the hips/drive laterally to help the weight pull up to your shoulder height
-Core works with breath through movement. Exhale and connect with exertion
-Repeat reps on each side

Side hinge right

Circuit 1

-Reach arms flat on the floor and set feet at about fingertips for foot position
-Feet at hip width or slightly wider
-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/core hold tutorial)

Weighted bridge pulse

-Reach arms flat on the floor and set feet at about fingertips for foot position
-Feet at hip width or slightly wider
-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 hold 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/core hold tutorial)

Weighted bridge hold + heel lift

-hold weight wherever is comfortable 
-intensify by putting toes on a curb/step etc. for a deficit
-Keep length through the torso
-slight bend in the knees so you aren’t rigid
-rise up onto the toes and lower with control
-core helps stability 
-hold on to something lightly if needed for balance

Weighted calf raise

Burnout

Plyo lunge modifier

Deadlift pop modifier

Deep squat modifier

Side hinge modifier

Modifiers

Lower body burn

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😂💪✨

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

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!

Lower body burn

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