Name: Playbook - Niki SugarySixpack - Lower body shaper
Uploaded: 2023-03-09T17:49:16.076Z
Duration: 30 min
Description: Lower body shaper

👌🏼🔥🥵 Voice over very helpful!

Laura

Loved this glute and leg burner! I also liked the voiceover tips!

Natalie

My butt is on 🔥🔥🔥. That last round with a band seems harmless but is intense!!!🙌

Mallory

Holy butt burn! I always mute the sound unless it’s a follow along since the exercises are on a loop. Otherwise it gets really repetitive. But if others like it, I still have the option to mute!

Missy

Need:
Dumbbells 
Mini loop band

Each of the videos has quick voiceover tips today! Let me know if that’s helpful or not🙂

Challenge yourself with weight as long as you can maintain good form with in each exercise!

Rest quickly as needed throughout or ~30 seconds between circuits.

Core connection is important especially if you’re also pregnant doing these! Be mindful of how your core is working with each movement.

Time estimate if based on me and will vary slightly for everyone!

-Hips are square
-Glide forward with control then use the front glute to push you back to standing. This more of a sliding forward motion than a dropping down like a split squat or lunge would be
-Lats are engaged to support the weight while slightly hinged forward
-Keep front foot firmly planted on the ground
-Core works with breath through the movement. Exhale and connect with exertion

Anterior reach lunge right

Anterior reach lunge left

-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
-Knees press out against the band
-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 alternating (band)

Circuit 1

-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 press to standing
-Core works with breath through movement (see core breathing tutorial)

Sumo squat

-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 deadlifts

-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
-Core works with breath through the movement(see core breathing tutorial)

Pulse squat

Circuit 2

-keep hips and torso stable as feet lift slight off the ground 
-constant tension is on the band
-glute medius(side glute) should feel this 
-Move with control and intention
-hips hinges slightly back with slight bend in knees. Don’t wanna be rigid and stiff 
-core works with breath

Penguins

-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

Lateral band walk

-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
-Legs press out against the band so knees aren't pulled in towards each other
-Press up through the floor to raise up in 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 (band)

Circuit 3

Lower body shaper

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 shaper

Community

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