Name: Playbook - Niki SugarySixpack - Lower body pairs
Uploaded: 2023-03-09T17:49:16.035Z
Duration: 24 min
Description: Lower body pairs

That booty burn out at the end was REAL😳🔥🔥🔥

Mallory

Natasha

Very effective workout for glutes and legs! Feeling it!

Laura

Legs are burning. That was challenging for me 😝

Raeanne

Need:
Dumbbells
Optional mini loop band

In the burnout I show the exercises with a mini band and a weight, you can use one or the other, both or neither! Up to you!

Fair warning, we crush squat and sumo squat variations here😁 enjoy!

As always, move with intention, be aware of your core working with your breath throughout and work to connect to and use the muscles we are targeting rather than speeding through without control!

Pick a weight that challenges you but allows good form to be maintained.

You’ve got this!🙌🏼

Move continuously until 3 rounds are done.

-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 raise up in pulse, engaging the glutes to drive you up
-Slowly lower during pulse, recruit the glutes
-Keep hips, ribs and head stacked through the movement to prevent rib flare and overarching the low back
-full foot is in contact with the floor but our weight is not falling forward into the toes 
-Core works with breath through the movement(see core breathing tutorial)

Pulse squat

-Sit back and sink down to start the movement
-Full foot should be planted on the floor with weight in the heels and balls of feet
-Adjust foot position slightly as needed but keep them wider than hips with feet and knees pointing the same direction 
-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
-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)

Sumo march

Pair 1

-Feet set at or slightly narower/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
-Calf raise at the top of the squat
-Core works with breath through movement (see core breathing tutorial) and helps stabilize for balance during calf raise

Squat to calf raise

-Feet wider than hops in sumo stance
-Knees and toes point the same direction 
-Sink down into your squat shifting towards/favoring one side
-press back up through that foot allowing the other to be there for balance and support
-keep chest open, length through the torso -hips, ribs and head stacked to prevent flaring of the ribs and over arching of the back
Foot is fully I contact with floor but we are sinking back with weight in the heels and balls of feet, not toes
-Core works with breath through the movement. Inhale down, exhale connect up

Sumo shift squat

Pair 2

-Feet wider than hips
-Make sure knees and toes are pointed in the same direction
-Start movement with hips hinging back as you lower weights
-only lower as far as you can keep a neutral spine 
-Upper body moves as one piece keeping a light length through the torso and hips, ribs and head stacked
-Use glutes, hammers and inner thighs to pull you back to standing
-Think spreading the floor with your feet as you pull back up to standing
-Core works with breath through the movement and to support spine as you hinge(see core breathing/core hold tutorials)
-lats engage to help support weight

Sumo RDL

-Sit back and sink down to start the movement
-Full 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
-tap foot to the inside of the opposite foot before squatting again 
-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)

Squat tap in

Pair 3

You can move continuously or take the 15 seconds as rest between each interval

-Reach arms flat on the floor and set feet at about fingertips for foot position
-Feet at hip width or slightly wider
-Legs actively press out against the band so knees aren't pulled in towards each other
-Imagine your pelvis and ribs are gently connected through the movement. Ribs should ot flare out and low back should not arch. Slight pelvic tilt to face at top
-Squeeze glutes to raise hips 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/core hold tutorial)

Wide bridge

-Reach arms flat on the floor and set feet at about fingertips for foot position
-Feet at hip width or slightly wider
-Legs actively press out against the band so knees aren't pulled in towards each other
-Imagine your pelvis and ribs are gently connected through the movement. Ribs should ot flare out and low back should not arch. Slight pelvic tilt to ribs at top 
-Squeeze glutes to raise hips up, should not be felt in the low back
-Your body makes a straight line from shoulders to knees at top
-Pulse is a small movement, engage glutes each rep to raise hips back to top
-Deep core works with your breath throughout the movement! (see core breathing/core hold tutorial)

Wide bridge pulse

-Reach arms flat on the floor and set feet at about fingertips for foot position
-Feet at hip width or slightly wider
-Legs actively press out against the band so knees aren't pulled in towards each other
-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 and hold them there, should not be felt in the low back
-Your body makes a straight line from shoulders to knees
-Heels lift as you maintain form and core stability
-Deep core works with your breath throughout the movement! (see core breathing/core hold tutorial)

Wide bridge hold + heel lift

Burnout

Lower body pairs

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 pairs

Community

More workouts from Niki SugarySixpack