Name: Playbook - Niki SugarySixpack - Lower body burnn
Uploaded: 2023-10-24T17:01:18.803Z
Duration: 28 min
Description: Lower body burnn

Tatum

Anna

Julianne

Natalie

Amber

Need:
Dumbbells
Mat

Take up to 1 min between the first each fully completed circuit before moving to the next one if 

The last exercise of the first 2 circuits is supposed to be timed (as shown) not reps like the other exercises there!

Be sure to use the code in the finisher circuit! All 3 exercises should really use the core and lower body👌

Take your time, use good form and feeeel those muscles!

Enjoy!! And let me know how you liked it!

Move through the circuit as consistently as possible.

-Both together = 1 rep
-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)
-Press up through front foot for split squat and hop, focus on using the glute
-Only go as quickly as you can keep proper form
-Core works along with breath throughout movement (see core breathing tutorial)
-repeat other side

Split squat + hop right (8 each)

Split squat + hop left

-Feet placed wider than hips, adjust slightly as needed to what feels best
-Knees and toes pointing the same direction
-Press through the ground to move back to the other side 
-Slight forward lean as hips press back
-Modify depth as needed
-Hips, ribs and head stacked in line to prevent rib flare and over arched low back

Side lunges alternating

-Stay low and ‘skate’ side to side
-Sink down into a curtsy/skate squat keeping hips, ribs and head stacked in line with slight forward lean
-Core works with breath through movement
-Weight sits back in the hips, not forward in the toes
**Stay intentional and in control with the weight and rotation toward hip

Skate + rotate

Legs 1

-DL + RDL = 1 rep
-Feet are at or slightly wider than hip width. Adjust to what feels best
-Start RDL movement with hips hinging back to lower as range of motion allows while keeping a neutral spine 
-Ford deadlift hips start the movement hinging back and then knees bend lowering as needed to keep good form while weights reach the floor(modify to a step)
-Upper body moves as one piece keeping a light length through the torso and hips, ribs and head stacked
-Use glutes and hamstrings to pull you back to standing
-DL targets more glutes, RDL more hamstrings

Deadlift to RDL (7 each)

-All 3 ways = 1 rep
-Feet are wider than hips, adjust slightly to what’s most comfortable for you
-Knees and toes point the same direction
-Hips, ribs and head stacked throughout movement to keep from over arching low back or ribs flaring
-Use glutes and inner thighs to press up
-Only go to standing on third squat (quarter squat, half squat, full squat to standing)
-Core works with breath through movement (see core breathing tutorial)

Triple sumo squat (low,mid,all the way = 1 rep)

-Stay as low as you can with good form
-Only go as quickly as you can while keeping good form
-Knees press out against the band
-Hinge at the hips slightly to keep good alignment and hips, ribs and head stacked
-Land lightly
-Core works with breath through the movement

Lateral squat hop

Legs 2

-Squeeze glute to lift off the ground
-Keep good alignment with hips ribs and head stacked
-Light length through body
-Tap to floor quickly between reps
-Core works along with breath(see core hold tutorial)

Glute taps right

-Squeeze glute to lift off the ground
-Keep good alignment with hips ribs and head stacked
-Light length through body
-Core works along with breath(see core hold tutorial)

-Get into position with hip resting on floor. Exhale connect to core and use glute to drive up to a rotated open side plank.
-Core and glute keep you lifted and in good position.
-Inner thigh(adductor) lifts leg up
-control it on the lowering
-Keep length through the body

-modify hip down or elbow up on a chair/bench

Lifted adductor right

-Get into position with hip resting on floor. Exhale connect to core and use glute to drive up to a rotated open side plank.
-Core and glute keep you lifted and in good position.
-Inner thigh(adductor) lifts leg up
-control it on the lowering
-Keep length through the body

-modify hip down or elbow up on chair/bench

Lifted adductor left

-Slight lean/hinge forward. Don’t arch back to get a higher lift
-length through the body, hips ribs and head stacked in line
-Doesn’t have to be a huge lift off the ground
-core should also be felt working here. Exhale, connect and lift
-hold something for balance. Doesn’t have to be too sturdy or stable. It will add instability and challenge the core more

Kneeling hip flexor lifts right(can use wall for hands)

Kneeling hip flexor lifts left

Leg/core finisher

Lower body burnn

Full body mix

Upper body (biceps, triceps + shoulders)

This was such a fantastic lower body workout! Absolutely loved the combination of exercises!

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

Legs + glutes

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

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

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

Missy

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!

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! 🔥🔥😃

Lower body burnn

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