Name: Playbook - Niki SugarySixpack - Lower body circuits
Uploaded: 2024-03-28T18:05:10.490Z
Duration: 30 min
Description: Lower body circuits

Collins Stone

Need:
Dumbbells
Step/box/bench/sturdy chair 

Move continuously while in the circuits. Take up to 1 min between if needed.

Lots of great glute work within a good lower body mix today😁

Challenge the weight while being able to keep good form. Move with intention- everything from being aware of your core to making the connection with the muscles we are working each rep. It really makes a difference!

Enjoy and let me know how you liked it!🙌🏼

Move continuously. Take up to 1 min before circuit 2 if needed.

-Press through the raised foot to raise up on the bench/box/chair. Avoid using back leg as much as possible
-Recruit glute to step up as much as you can
-MAKE SURE YOUR STEP IS STURDY
-Step height should be at or around knee level. Modify lower if needed
-Core works with breath through movement. Exhale and connect on exertion

Alternating step ups

-Position your back at the bottom of shoulder blade height on a stable chair, couch, coffee table that won't slide away.
-Feet at hip width or slightly wider
-Most of your weight is in one leg
-Imagine your pelvis and ribs are gently connected through the movement. Ribs should not flare out and low back should not arch.
-Think of back hinging or rotating on the edge of chair during movement
-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
-Deep core works with your breath throughout the movement! (see core breathing tutorial)

Single leg hip thrust right

Single leg hip thrust left

-Press through the raised foot to raise up on the bench/box/chair. Avoid using back leg as much as possible to help raise up
-Recruit glute to step up as much as you can
-MAKE SURE YOUR STEP IS STURDY
-Step height should be at or around knee level. Modify lower if needed
-Core works with breath through movement. Exhale and connect on exertion. Can also keep a light connection throughout. Core still works with breath in the same way, deeping with exhales
-Only move as quickly as you can keep control and proper form

Hop overs

Circuit 1

Move continuously. Take up to 1 min before burnout if needed.

-Hips are square
-Glide forward with control then use the front glute to push you back to standing. This more of a sliding forward motion than a dropping down like a split squat or lunge would be
-Lats are engaged to support the weight while slightly hinged forward
-Keep front foot firmly planted on the ground
-Core works with breath through the movement. Exhale and connect with exertion

Anterior reach lunge right

Anterior reach lunge left

-Step back and across body only as you can keep good alignment, front foot should remain planted
-Keep range of motion to where you can maintain good form
-Press up through front leg using the glute
-Controlled movement
-Lift the leg with control. Core should work to stabilize and help with balance. Not rushed here
-Core works with breath throughout movement (see core breathing tutorial)

Curtsy + march

-Feet slightly outside of hips. Adjust slightly as needed for comfort/belly
-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 to standing
-Weight is not resting in the chair just quick touch
-Move only as quickly as you can keep good squat form and keep balance in ‘pop’ to toes
-Core works with breath through movement (see core breathing tutorial)

Chair tap hop

Circuit 2

-Be sure that legs and knees are pressing out against the band, not being pushed in by it
-Sit back and down into the squat, only go to range of motion that allows proper form
-Weight is mostly back in your heels and balls of feet but big toe is in contract with the ground
-Glutes drive the movement up to standing
-Ribs stay ‘tucked’ and pelvis stays close to neutral so that low back isn’t over arching at the bottom of the squat (sticking out butt). Keep hips, ribs and head in line.
-Core works with breath throughout movement (see core breathing tutorial)

Alternating banded step out squat

-Knees and feet wider than hips
-Legs pressing out against the band to activate glute
-Take small steps forward and back without allowing band to pull your feet towards each other at all
-Avoid hips hiking up and lots of excess torso movement. Glutes are doing the work

Band walk (forward & back)

Burnout

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!

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

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 circuits

Community

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