Name: Playbook - Niki SugarySixpack - Lower body mix
Uploaded: 2023-12-17T02:58:53.485Z
Duration: 25 min
Description: Lower body mix

Amber L 

OMG Nikki!! This one killed me! Felt VERY cookie from Christmas!🤣

Tatum

It was sooo good.

Thank you Nicki, I love your energy. It always give the push to complete the workout when it gets hard.

Huds

Amber

One of my favorite leg days ever. Felt it in my glutes!!!!

Alexandra

Julianne

Need:
Weights
Step/box/bench/chair
Mini loop band

Be intentional with your movements! Better to slow down and feel the exercise than rush though.

Pick a weight that challenges you and still allows good form!

Be sure if you use a chair here that it is sturdy!

Enjoy!!🙌

Move continuously unt 3 rounds are complete.

-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

-Feet are at or slightly wider than hip width. Adjust to what feels best and accommodates belly as it grows
-Start movement with hips hinging back, allowing knees to bend after
-Think glute muscles lengthen as hips shoot back then they contract to pull you to standing
-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)

Deadlift

Pair

-Sit back and sink down to start the movement
-Allow for some hinge forward if necessary to keep good torso alignment
-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
-Core works with breath through the movement(see core breathing tutorial)

Goblet squat

-Position your back at the bottom of shoulder blade height on a stable chair, couch, coffee table that won't slide away.
-Planted foot coming from the hip
-Most of your weight is in one leg
-Imagine your pelvis and ribs are gently connected through the movement. Ribs should ot 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

-modify to side lunge or just lessen range of motion
-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 
-Move slowly through your range of motion 
-Stay more upright avoidng rounding forward
-Slight forward lean as hips press back and sink down
-Modify depth as needed
-Hips, ribs and head stacked in line to prevent rib flare and over arched low back
-Modify to a higher depth possibly using a chair/set for hands

Cossack lunge (mod 2nd)

Triset

-Feet are at or slightly wider than hip width. Adjust to what feels best
-Thighs/shins pressing out against band, avoid knees being pulled in
-Start movement with hips hinging back and weight on the floor
-Glutes contract/shorten to pull you half way to standing then lower agin
-Upper body moves as one piece keeping a light length through the torso and hips, ribs and head stacked
-keep control here, were not bouncing. Intentionally use the glutes

Deadlift pulse (band + weight)

-Start on your side, forearm supporting the upper body, hips and legs on the mat
-Hips are sitting back from knees but in line with torso. Hips, ribs and head are stacked
-Drive hips up with lower glute while pressing top leg up against the band
-Exhale and connect to the core starting right before lifting off the mat
-Avoid flaring ribs and arching back. Core should help with this!

Hip tap + leg lift right

Hip tap + leg lift left

-Sit back into a quarter squat aka chair pose. Try not to come up to standing until interval is done.
-Standing glute should be working to hold weight and resist the pull as you tap out other foot against resistance of band
-Intentional and controlled movement
-Hinge forward slightly to keep good alignment in hips ribs and head
-try to keep weight in heels and balls of feet, not rolling into the toes

Squat tap outs

Banded circuit

Lower body mix

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!!!

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

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

Anna

Lower body burnn

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!

Natalie

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 mix

Community

More workouts from Niki SugarySixpack