Name: Playbook - Niki SugarySixpack - Lower body mini circuits
Uploaded: 2024-03-28T18:05:10.365Z
Duration: 29 min
Description: Lower body mini circuits

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!

Natalie

Need:
Dumbbells
Mini loop bands (circuit 2)

Timed interval for each exercise. Move as non stop as possible through the circuits. Rest up to 1 min between each.

When using the minibloop band place it above or below the knees, not on them.
Make sure legs are pressing out against the band, not being pulled in by them.

Pick weights that are challenging but doable with good form.

Workout
Squat march
1+3/4 deadlift
Alternating side lunge

Sumo walk 
Step out squat
Sumo pulse

Pop squat
Sumo hinge pop
Sumo tap in

Move as non stop as possible until time is up.

-Sit back and sink down to start the movement
-Feet should be planted on the floor with weight in the heels and balls of feet
-Adjust foot position slightly as needed
-Press up through the floor to standing, engaging the glutes to drive you up
-Drive through the non marching leg using the other for balance and support as you rise. Think 90% one leg, 10 the other
-Keep hips, ribs and head stacked through the movement to prevent rib flare and overarching the low back
-March can be modified to barely off the ground
-Be sure to stabilize through the core for balance and stability during march
-Core works with breath through the movement(see core breathing tutorial)

Squat march (sound on)

-Feet are at or slightly wider than hip width. Adjust to what feels best
-Start movement with hips hinged backand weight on floor
-modify if floor isn't in your range of motion by adding a stool/ thick textbook on each side
-Upper body moves as one piece keeping a light length through the torso and hips, ribs and head stacked
-Use glutes and to pull you back to standing
-alternate full deadlift and 3/4 of the way up

1+3/4 deadlift

-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

Alternating side lunges

Circuit 1

-Make sure knees are pressing out against band, not being pulled in by it
-Modify depth as needed
-Keep knees and toes pointing in the same direction

Sumo band walks

-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)

Step out squat banded

-Feet are wider than hips, adjust slightly to what’s most comfortable for you
-Knees and toes point the same direction
-legs actively press out against band
-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 banded

Circuit 2

-Sit back and sink down to start the movement
-Foot should be planted on the floor with weight in the heels and balls of feet
-Adjust foot position slightly as needed
-Press up through the floor to standing, engaging the glutes to drive you up
-Keep hips, ribs and head stacked through the movement to prevent rib flare and overarching the low back
-Only go as quickly as you can keep good form and balance during ‘pop’ onto toes
-Core works with breath through the movement(see core breathing tutorial)

Squat pop

-Sit back and sink down to start the movement
-Tap foot to opposite foot leadog with the heel
-Foot should be planted on the floor with weight in the heels and balls of feet
-Feet wider than hip width with knees and toes pointing the same direction. Adjust foot position slightly as needed
-Keep hips, ribs and head stacked through the movement to prevent rib flare and overarching the low back
-Only go as quickly as you can keep good form
-Core works with breath through the movement(see core breathing tutorial)

Sumo tap over

-Feet are wider than hips, adjust slightly to what’s most comfortable for you
-Knees and toes point the same direction
-Hinge back
-Torso moves as one piece like a door on hinge (hips are the hinges)
-Hips, ribs and head stacked throughout movement to keep from over arching low back or ribs flaring
-Use glutes and inner thighs to press to standing
-Only go as quickly as you can keep good form and balance
-Core works with breath through movement to help with balance (see core breathing/core hold tutorial)

Sumo hinge pop

Circuit 3

Lower body mini circuits

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

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

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 mini circuits

Community

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