Name: Playbook - Niki SugarySixpack - Lower body burn
Uploaded: 2024-03-28T18:05:10.068Z
Duration: 30 min
Description: Lower body burn

Julianne

So tough but such a good leg day! Loved how quick it was!

Alexandra

Upped my weight this workout and I felt every rep😂💪✨

Mallory

Rest up to 1 minute before moving to the next pair if needed.

Recommended equipment:
Mini loop band
Dumbbells
Chair/step/box/bench

Try to work through all 3 rounds as non stop as possible.

-Sit back into the glute
-Exhale and connect to the core with exertion
-Keep length through the torso with slight forward lean so hips, ribs and head can stay stacked
-Resist being pulled to one side by the weight if you’re only holding 1

Bulgarian split squat right

-Step up onto the chair emphasizing the leg stepping and minimizing use of the back leg to push off
-Really recruit the glute to drive the movement
-Exhale and connect to the core with exertion
-Keep length through the torso with slight forward lean so hips, ribs and head can stay stacked through step up
-Lower back to the ground with control

Step up right

Bulgarian split squat left

Step up left

Pair 1

Work through the pair as non stop as possible.

-Hinge back at the hips 
-Torso moves as one piece with hips, ribs and head staying stacked in line
-Keep length through the torso
-Push through the floor as glutes pull you back to standing
-Core engages to support spine
-lats engage to helps support weight (think pulling shoulders together without flaring out ribs or overly puffing chest)
-Be sure band isn’t pulling knees in towards each other. Actively press out against it.

Banded deadlift

-Glutes drive the hips up towards the sky 
-Slight posterior pelvic tilt at the too(pelvis towards ribs)
-Goal is a straight line from knees to hips to shoulders (this will also depends somewhat on how high your chair/bench is. Mine is a little too high)
-Back should rest on surface right under shoulder blades
-Be sure band isn’t pulling knees in towards each other. Actively press out against it.

Banded + weighted hip thrust

Pair 2

-Move with control through the pulse recruiting the glutes and inner thighs to raise and lower
-Slight forward lean to keep hips ribs and head in line but chest should not start facing the floor like a deadlift
-Be sure band isn’t pulling knees in towards each other. Actively press out against it.
-Core works with breath through the movement. Exhale connect move

Banded + weighted sumo pulse

-Be sure band isn’t pulling knees in towards each other. Actively press out against it.
-Recruit the glutes and inner thighs to drive you to standing each time very intentionally
-Core works with breath through the movement. Exhale connect move
-slight forward lean so hips ribs and head stay stacked in line but chest shouldn’t face the floor like a deadlift

Banded + weighted sumo sit squat

Pair 3

Lower body burn

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

Banded legs & glutes

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

Lower body circuits

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

Community

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