Name: Playbook - Niki SugarySixpack - Lower body mobility + stability
Uploaded: 2023-07-11T13:56:03.371Z
Duration: 15 min
Description: Lower body mobility + stability

As a hurdle coach, I approve of this awesome hip mobility & strength workout!! I’ll be using this one on my athletes.

Amber

Need:
Mini loop band
Mat

Work through this consistently and intentionally. These exercises shouldn’t be rushed through, focus on and get all you can out of them!

2 exercises use a mini loop band here, if you don’t have one or that’s too much intensity, just drop it. It’s an intensifier not a necessity!

-Keep a stable torso by using core
-Length through the torso
-Keep neutral spine, hips, ribs and head stacked
-lead circle with the knee: out, back, around and forward
-Try to only move through the hip, back shouldn’t be dipping and arching
-modify to knees down

Reverse cars right

Reverse cars left

-Exhale, gently connected to core and lift leg. Glute should be working to lift.
-With control rotate your toes to the floor and then rotate them to the ceiling
-body stays hips, ribs and head stacked or a slight c of more comfortable. Avoid flared ribs or over arched back

Leg lift + rotate right

Leg lift + rotate left

-Seated upright with hands gently resting on ground for some balance but not support -Modify to slightly leaned back with hands on ground for support
-Avoid spine rounding or chest collapsing in as you move - modify if you need to
-Leg stays straight but not locked out as it lifts over the weight(can be any item but get a good lift off the ground here if you can)
-Core and hip flexors should drive this movement 
-Core engages to support good form and stabilize body

Hip flexor lift overs

-engage deep core before movement for stability
-core should stabilize through the movement to prevent unnecessary twisting/dipping of low back(core hold)
-glute presses up against the band to lift the leg. This is a small range of motion
-Glute should burn
-shoulders over elbows & hips over knees

Straight leg pulse right

Straight leg pulse left

-engage deep core before movement for stability
-core should stabilize through the movement to prevent unnecessary twisting/dipping of low back(core hold)
-glutes press up and out laterally against the band to lift the leg. Doesn’t have to be super high
-shoulders over elbows & hips over knees
-Length and lift through the torso
-

Banded fire hydrant right

Banded fire hydrant left

Mobility

Lower body mobility + stability

Full body mix

Upper body (biceps, triceps + shoulders)

Tatum

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.

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.

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

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)

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 mobility + stability

Community

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