Name: Playbook - Niki SugarySixpack - Lower body plus warm up + cool down
Uploaded: 2023-03-09T17:49:16.052Z
Duration: 36 min
Description: Lower body plus warm up + cool down

Raeanne

Juliet

Loved every part of that. Warm up got me READY😅 Circuits felt strong!🔥 Cool down packed with well deserved streches🙌

Mallory

Amber

Need:
Mini loop band (warm up)
Mat (warm up/cool down)
Dumbbells

Take up to 1 min between the first and second circuit.

Move with intention. Really connect to those lower body muscles and be mindful not to just rush through the exercises to get the reps done. Quality here!😁

As always be mindful of your core working with your breath through each movement. If you watch it’s easier than usual to see happening here in some of the videos because I’m 18 weeks pregnant.

Challenge yourself with the weight within the ability to keep form looking good. If you’re not feeling it by the last few reps each time it may be time to move up or increase the reps of no weight is available.

-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 against the band to lift the leg to hip height. Doesn’t have to be super high. We don’t want the low back to arch/dip
-shoulders over elbows & hips over knees

Bent kick back right

Bent kick back left

-Picture a line from knee to head with hips, ribs and head in line at top
-Keep length through the body
-Avoid hips, ribs or waist drooping towards the floor
-Leg presses up against the band as you come to the top of the movement
-core stabilizes while leg presses against band
-Deep core engaged throughout the movement to stabilize(core hold)
-avoid ribs pressing forward and arching back

Hip tap + leg lift right

Hip tap + leg lift left

-Engage deep core before lifting leg off ground
-core and hip flexor pull the leg
-keep ribs and sacrum in contact with the floor
-Move with control and intention
-Core stays connected throughout
-See core hold tutorial in core function section

Supine hip flexor pull right

Supine hip flexor pull left

-Loop band around heavy weights or another stable object
-Sit back slightly into the glute of non working leg
-Keep hips, ribs and head in line with neutral spine 
-length through torso
-Pull against the band to bring working leg towards the planted leg
-Control the movement back towards the weight

Adductor pull right

Adductor pull left

-Feet are at or slightly wider than hip width. Adjust to what feels best
-Pull against the band, go to the bands end of motion, doesn’t have to be all the way to standing here
-Start RDL movement with hips hinging back to lower as range of motion allows while keeping a neutral spine 
-Upper body moves as one piece keeping a light length through the torso and hips, ribs and head stacked
-Use glutes and hamstrings to pull you back to standing

Banded RDL

-Feet are 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
-Use glutes to press to almost standing, never fully resting in start position
-Core works with breath through movement (see core breathing tutorial)

Sumo tension squat

-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 i pulse, engaging the glutes to drive you up
-Slowly lower during pulse
-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 pulse

Warm up

Move continuously until time is up. Take up to 1 min before next circuit.

-each lunge is a rep
-Step back and across body only as you can keep good alignment in curtsy
-Front foot should remain planted as you go straight into a step back lunge
-Try to complete all reps without going back to standing position
-Keep range of motion to where you can maintain good form
-Press up through front leg, recruiting glute much as possible in both lunges
-Controlled movement
-Core works with breath throughout movement (see core breathing tutorial)

Step back lunge to curtsy right(count every lunge

Step back lunge to curtsy left (count every lunge)

-glute of working leg pulls you back to standing along with hamstring 
-weight mostly in front leg
-torso moves as one piece hinging at hips
-length through torso with hips, ribs and head stacked and neutral spine
-lats engaged to help support weight
-core engages with exhale on effort. Alternatively a light cone can be kept throughout to support the back. In that case breath still works with movement deepening connection with each exhale on exertion(core breathing/core hold)

Alternating RDL

-Feet are 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
-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

Circuit 1

-Feet wider than hip width. Adjust to what feels best
-Start movement with hips hinging back, allowing knees to bend after
-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 inner thighs to pull you back to standing
-Imagine spreading the floor part with your feet as you come up 
-Core works with breath through the movement (see core breathing tutorials)

Sumo deadlift

Tension squat

-Feet placed wider than hips, adjust slightly as needed to what feels best
-Knees and toes pointing the same direction
-Sit glutes back as you move to one side
-Slight forward lean as hips press back
-Modify depth as needed
-Press through the ground back to center
-Hips, ribs and head stacked in line to prevent rib flare and over arched low back

Side lunge glide right

Side lunge glide left

Circuit 2

-Gently drop legs from side to side with control 
-breath along with the movement, gentle engagement of core with exhale
-legs aren’t trying to reach the ground

Supine leg drops

-Exhale, connect to the core and act like you’re trying to push your quads to your knees
-you should feel a gentle release in the low back

Low back traction (push quads away)

-Keep majority of motion in the thoracic spine, not dumping into low back
-Exhale to arch (cat), inhale to cow
-Slow, controlled and intentional
-Don’t push range of motion to discomfort

Cat cow

-Keep both knees at 90 degrees
-Fold over towards the front hip. This stretch can be a small range of motion and torso should move as one piece hinging at hips
-Don’t force range of motion, knees don’t have to go to floor
-Core works with breath through movement. Engage during effort/rotation. (see core breathing tutorial)
-keep light length through the torso and hips, ribs and head aligned

90-90 + glute stretch

-Step one leg up, tilt pelvis towards face slightly and rock forward
-This can be a small rock, don’t push to pain
-Just looking for a light stretch in the hip flexor and possibly some quad
-alternating sides

Hip flexor rocks

Cool down

Lower body plus warm up + cool down

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 plus warm up + cool down

Community

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