Name: Playbook - Niki SugarySixpack - Lower body pairs
Uploaded: 2024-03-28T18:05:10.296Z
Duration: 24 min
Description: Lower body pairs

Talk about a real glute burner! Oh my gosh! This got me so sweaty and burning so good 🔥👏🏼

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

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

Natalie

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

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

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!

Lower body mini circuits

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 pairs

Community

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