Name: Playbook - Niki SugarySixpack - Lower body sculpt
Uploaded: 2023-03-09T17:49:15.971Z
Duration: 24 min
Description: Lower body sculpt

I really liked this one for a lower impact sculpt!!!!

Alexandra

This was a great workout! I think the Lunge to curtsy low hold on the left side in the second round got missed, but nothing I couldn’t make happen!

Missy

Need:
Weights
Mini loop band

Some solid work for the lower body here! And we finish with a lovely burnout circuit using a mini band😁

Move continuously through each circuit until the time given is up.

Take the rest given after full time for each circuit is complete.

Move with intention, being mindful of your form abs how your core is working with the breath through each movement.

Tips for each exercise are written on it if you swipe up!

Move through the circuit continuously until time is up.

-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
-Push off of one foot then the other to ‘bob’ side to side. Toes don’t have to leave the ground
-Core works with breath through movement (see core breathing/core hold tutorials)

Weighted sumo bob

-count each rep- 10 deadlifts and 10 rdl
Feet are at or slightly wider than hip width. Adjust to what feels best
-Start movement with hips hinging back, allowing knees to bend after for rdl
-deadlift will have more knee bend (happening after hip hinge to make the rest of the range o motion to the ground happen)
-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 to pull you back to standing
-Core works with breath through the movement (see core breathing tutorials)

Deadlift to 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

Move continuously through the circuit until time is up.

-each lunge is a rep. 1 curtsy + 1 step back = 2 reps
-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)

Curtsy to step back right

Curtsy to step back left

-hold squat position
-move as quickly as good form allows
-keep chest open, not facing the floor
-hips ribs and head stacked to prevent rib flare or over arched low back 
-adjust depth as needed for form
-core works with breath through movement. Can also keep a light deep core connection throughout
-move with control

Squat hold tap over

-Sit back and down into the squat, only go to range of motion that allows proper form
-Weight is mostly back in your heels and balls of feet but big toe is in contract with the ground
-Glutes drive the movement up to standing
-Ribs stay ‘tucked’ and pelvis stays close to neutral so that low back isn’t over arching at the bottom of the squat (sticking out butt). Keep hips, ribs and head in line
-Core works with breath throughout movement (see core breathing tutorial)

Step out squat

Circuit 2

-1 step is a rep
-Knees and feet wider than hips
-Legs pressing out against the band to activate glute
-Take small steps forward and back without allowing band to pull your feet towards each other at all
-Avoid hips hiking up and lots of excess torso movement. Glutes are doing the work

Band walk

-Core is works with breath through the exercise to support movement 
-core stabilizes against wobbly torso as you move 
-keep good alignment. Don’t sink into the floor here. Stay in a plank like line
-length through torso, chin tucked
-Move with intention. Core and hip flexor work here
-don’t allow the band to pull leg back quickly

Hip flexor pull

-Use glutes to press out against band
-Core works throughout to stabilize and hold you in the boat position 
-Control movement of legs back in against band
-Be mindful of keeping good alignment (hips, ribs and head stacked) and a light length through the torso

Boat press out

-Keep hips lifted, picture a line from feet to head with hips, ribs and head in line
-Keep length through the body
-Avoid hips, ribs or waist drooping towards the floor
-Leg presses out 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)

Hip tap + leg lift right

Hip tap + leg lift left

Circuit 3

Lower body sculpt

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!!!

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 sculpt

Community

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