Name: Playbook - Niki SugarySixpack - Lower body sculpt
Uploaded: 2024-03-28T18:05:10.424Z
Duration: 30 min
Description: Lower body sculpt

Oh my gosh!! Talk about feeling the burn 🔥 great workout!

Need:
Dumbbells
Chair/box/bench
Ball/yoga block/pillow

Really focus on feeling those muscles work! Don’t rush through or let poor form start making you dump into the low back.

Core works with the breath you through the movement. Be aware of how you are using your core!

Minimal breaks during the sets without rushing through the exercises. ~1 min between finishing a pair and moving on to the next.

Choose a weight that challenges you but allows good form. Last 2-3 reps each time should really feel it.

The time is estimated on how long it took me!

Enjoy!

Both exercises on one side before moving to the other side.

-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

Step up right

-Keep hips square (side by side)
-Adjust depth of split squat and length of step back for comfort
-Slight forward lean in split squat to keep good alignment and prevent over arched low back and rib flare (hips, ribs and head stacked and a light length through torso)
-Press up through front foot, focus on using the glute
-Core works along with breath throughout movement (see core breathing tutorial)

Bulgarian split squat right

Step up left

Bulgarian split squat left

Pair 1

-Feet are at or slightly wider than hip width. Adjust to what feels best
-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

Romanian deadlift

-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

Pair 2

-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
-Length through the torso
-Use glutes and inner thighs to press up to standing
-Weight is not resting in the chair, just a quick touch
-Core works with breath through movement (see core breathing/core hold tutorial). Core supports spine as you hinge

Sumo chair tap

-Position your back at the bottom of shoulder blade height on a stable chair, couch, coffee table that won't slide away.
-Feet at or around hip width
-Imagine your pelvis and ribs are gently connected through the movement. Ribs should not flare out and low back should not arch.
-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
-Pelvis has a slight posterior tilt at the top(towards face)
-Keep length through the body
-Deep core works with your breath throughout the movement! (see core breathing tutorial)

Hip thrust

Pair 3

Move through the 3 exercises non stop as possible for 3 mins.

-Position your back at the bottom of shoulder blade height on a stable chair, couch, coffee table that won't slide away.
-Feet positioned so you can gently hold up a ball or rolled towel (not squeezing inner thighs yet)
-Imagine your pelvis and ribs are gently connected through the movement. Ribs should ot flare out and low back should not arch.
-Squeeze glutes as you raise hips up
-Squeeze the ball between our knees as you raise hips
-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)

Adductor hip thrust

-Sit back and sink down to start the movement
-Feet should be close enough to squeeze the ball between your legs without being knock kneed/feet wider than knees
-Feet planted on the floor with weight in the heels and balls of feet
-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 movement (see core breathing tutorial)

Adductor 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
-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
-Weight should stay shifted back during heel lift
-Core works with breath through movement (see core breathing tutorial)

Plié pops

Burnout

Lower body sculpt

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)

I really enjoyed that one! Got my heart rate up!

Lower body strong

Lower body love

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

Lower body pairs

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

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 sculpt

Community

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