Name: Playbook - Niki SugarySixpack - Lower body love
Uploaded: 2023-03-09T17:49:16.023Z
Duration: 28 min
Description: Lower body love

Loved all the different dead lifts and that bridge was crazy intense😆🙌🔥

Mallory

I loved an adductor bridge. Never thought that squeezing a ball between knees could improve effectiveness of this exercise.  👍❣️

Joanna

I really liked this one, I was able to do it all (except hopping on the chair, just stepped LOL) and it was awesome!

Alesha

Need:
Dumbbells
Mini loop band
Pilates/kick ball/ rolled towel/puffy pillow(burnout)

Take 30-60 seconds between circuits.

Move continuously as possible within the individual circuits.

Move with intention, keeping good form and making sure to use the glutes!

Pick a weight that challenges you but allows you to keep form. Last few reps should be tough each time.

Time is an estimate based on me! It will differ slightly.

Move continuously until 3 rounds are complete.

-1 squat + 1 deadlift = 2 reps
-Feet wider than hips
-Make sure knees and toes are pointed in the same direction
-Start movement with hips hinging back
-Upper body moves as one piece keeping a light length through the torso and hips, ribs and head stacked
-Use glutes and inner thighs to pull you back to standing
-Think spreading the floor with your feet as you press to standing
-Core works with breath through the movement (see core breathing tutorials)
-Shrug (curl to modify if using lighter weight) the weight up to your shoulders to squat
-Hips, ribs and head are stacked through squat to prevent ribs flaring and lower back arching
-Use glutes and inner thighs to press back to standing from the squat

Sumo deadlift to squat

-Hips, ribs and head stacked throughout movement to keep from over arching low back or ribs flaring
-Hinge and sit back to tap the chair
-Lats engage to help support weight
-Use glutes and inner thighs to press up to standing
-Weight is not resting in the chair, just a quick touch
-Core works with breath through movement (see core breathing tutorial)

Chair tap

-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 raise up for pulse
-Slow and controlled during lowering phase of pulse
-Core works with breath through movement (see core breathing tutorial)

Sumo pulse

Circuit 1

-Shift one leg back while keeping hips even, keeping all of the focus on the front leg
-glute of working leg pulls you back to standing along with hamstring 
-weight mostly in front leg
-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 cone 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)

RDL switch

-Make sure your step is stable!
-Press through foot on the chair to hop and switch which foot is up
-Core works with breath through the movement
-Land lightly
-Keep length through the movement. It’s easy to ‘crumple up’ the torso and hunch on the landing
-Move with control. Only as quickly as you can keep good form
-Take out hop if needed

Step up hop

-Core stabilizes torso against leaning/ shift from only lifting the one weight 
-Feet are at or slightly wider than hip width.
-Start movement with hips hinging back, allowing knees to bend after
-Upper body moves as one piece keeping a light length through the torso and hips, ribs and head stacked
-Lats engage to help support weights
-Use glutes and to pull you back to standing
-Core works with breath through the movement (see core breathing tutorials)

Suitcase deadlift alternating

Circuit 2

-Keep hips lifted, picture a line from feet to head with hips, ribs and head in line
-Keep length through the body
-Avoid hips, ribs or waist drooping towards the floor
-Leg presses out against the band as you come to the top of the movement
-core stabilizes while leg presses against band
-Deep core engaged throughout the movement to stabilize(core hold)

Hip tap + leg lift right

Hip tap + leg lift left

-Reach arms flat on the floor and set feet at about fingertips for foot position
-Feet together
-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
-Squeeze ball/block/pillow with inner thighs
-Your body makes a straight line from shoulders to knees at top
-Foot lifted off the ground should be small, slow and controlled
-Deep core works with your breath throughout the movement! (see core hold tutorial)

Adductor bridge

Burnout

Lower body love

Full body mix

Upper body (biceps, triceps + shoulders)

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

Julianne

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.

Tatum

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 love

Community

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