Name: Playbook - Niki SugarySixpack - Lower body singles
Uploaded: 2023-08-18T00:44:18.862Z
Duration: 28 min
Description: Lower body singles

Amber

One ☝️ of my favourites — thank you 🙏🏼

Lauren

I know you mentioned it only took you 28 minutes…. But how!?!? Haha!

Missy

Need:
Dumbbells
Chair/box/bench
Mini loop band

In the first half of this workout, and the finisher,  we’re doing both exercises on the same side then both exercises on the other side. Get ready for a gooood burn😁🔥

The last circuit is timed instead of reps.

You can take quick rests as needed or 30-60 seconds between completion of pair 1, 2 and the burnout.

Time is based on how long it took me! So it will vary person to person.

-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
-Core helps to stabilize against weight being only on one side and avoid arching or bending to the side
-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)
-dumbbells can be on the floor or on a step/stool as show to modify for range of motion

Suitcase deadlift right

-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
-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)

Low start lunge right

Suitcase deadlift left

Low start lunge left

Pair 1

-glute of working leg pulls you back to standing along with hamstring 
-weight in front leg aka working leg
-torso moves as one piece hinging at hips
-length through torso with hips, ribs and head stacked and neutral spine

-rotate towards front leg with weigh (think pelvis shifting, not knee turning)

-lats engaged to help support weight
-core engages with exhale on effort. Alternatively a light connection 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)

Rdl with rotation right

-Keep hips square (side by side)
-Adjust depth of split squat and length of step back for comfort
-Sit back towards the chair as you sink down
-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)
-repeat other side

Bulgarian split squat right

Rdl with rotation left

Bulgarian split squat left

Pair 2

-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 kickback right

Bent kickback left

-Keep hips lifted and picture a line from knees to head with hips, ribs and head in line
-chin tucked
-Keep length through the body
-Avoid hips, ribs or waist sinking towards the floor
-Shoulders stacked over each other. Hips stacked over each other
-Leg presses up against band
-Deep core engaged through movement to stabilize (core hold)

Leg lift side plank right

Leg lift side plank left

Burnout

-Position your back at the bottom of shoulder blade height on a stable chair, couch, coffee table that won't slide away.
-Most of your weight is in one leg
-Imagine your pelvis and ribs are gently connected through the movement. Ribs should not flare out and low back should not arch.
-Think of back hinging or rotating on the edge of chair during movement
-Squeeze glutes to raise hips back up, should not be felt in the low back
-slight anterior pelvic tilt at the top 
-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)

Single leg hip thrust right

-Position your back at the bottom of shoulder blade height on a stable chair, couch, coffee table that won't slide away.
-Most of your weight is in one leg. Think all one leg with other leg for balance of needed
-Imagine your pelvis and ribs are gently connected. Ribs should not flare out and low back should not arch.
-Squeeze glutes to Leo hips raised up. Should not be felt in the low back.
-Slight anterior pelvic tilt while you hold
-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)

Single hip thrust hold right

Single leg hip thrust left

Single hip thrust hold left

Finisher

Lower body singles

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 circuits

Definitely coming back to this one to repeat. Great all body workout

Perfect start to the weekend!! Quick and challenging! 💦

Full body AMRAP

Banded deep core

Came back to this one because it’s super quick but so much fun! Really effective total body workout!

Full body fives

Sooooo yummy after you’re Lower Body Strong in follow alongs.

Mobility

That was great! Had me catching my breathe 💪

Full body fitness

Upper body with core focus

Oh my gosh! This was such an amazing workout! I could really feel it in my glutes. Loved it!

Collins Stone

Legs + glutes

Amber L 

OMG Nikki!! This one killed me! Felt VERY cookie from Christmas!🤣

Lower body mix

Core + cardio

Great workout. And girl…your biceps are fire on the L curl video

Great workout! Wish the rep counts were in the move titles so you can just click through the demos.

All over upper body

Anna

Lower body burnn

Great one!! I’m a hurdle coach (former D1 hurdler) & I’m going to incorporate those plank leg circles into my ab routine for my athletes.  If I go the opposite way you did it mimics the trail leg motion. Awesomeness!!

Great flow of challenging exercises! 🙌🏻

Great workout to ease me back in after a week off due to travel.

Fast full body fives

This was a tough one! Really got my core along with my upper body 💪🏼

Loved this upper body workout! It included great new exercises! 🙌🏻 My shoulders are crying! 😂

Upper body (core, biceps, triceps + shoulders)

I love your workouts and this is one of my favourites!!

Raeanne

Emilia

Full body fire

Oh my gosh this one was tough! It burned soooo good!

Was the last pair supposed to be 1 set on the R leg & then 1 set on the L leg?

Total body mix

Really enjoyed this upper body workout! It was well balanced! 🤩🙌🏻

Lower body mobility

Full body cirucits

Loved 🥰 this workout, especially after a legs day 🤪. Thank you for reminding me how I can still improve my hip flexor strength — wowza did they ever burn🔥 💪🏼 😝

Step cardio + core

That was HARD! You e been absolutely crushing workouts lately. Love all the new ones!

Victoria

Upper body circuits (shoulders, chest, tri)

Really enjoyed this one to start the day!

Excellent! Just what I needed for my busy day with my 3 kiddos. Thank you for always giving us great workouts!

Natalie

Whoa! I challenged myself with doing this for an extra 8 minutes and being dead by the end of it is an understatement! 😃 Really enjoyed it though! 🙌🏻

Quick full body AMRAP

I could really feel this one in my back which I tend to neglect, so thanks! 😊🙌🏻

Upper body mini circuits (back, biceps + shoulders)

Love loved the added warm up and mobility cool down!

Andrea

Legs + glutes (+ warm up/cool down)

As a hurdle coach, I approve of this awesome hip mobility & strength workout!! I’ll be using this one on my athletes.

Lower body mobility + stability

That’s a killer total body workout! Don’t be fooled that it’s with only one weight! 😃 You’ll burn and sweat crazy!

Fantastic! I’m glad I don’t have to have a home gym to follow your routines. 💪

1 weight full body

Core rehab - upper ab + rib flare

Holy sweat! Loved this one. Definitely coming back to this. Thank you!

This workout really got my legs and glutes burning! I can feel the soreness starting to set in already. Great workout!

Legs + glutes mini circuits

Loved it so much, did a fourth round 💪🏼 Thank you ☺️

Upper body tri sets (chest, triceps, shoulder)

Are you using 20’s the whole time?? That is BEYOND amazing

Great set of exercises! Definitely on my favorite’s list.

Joanna

Total body EMOM

Long band core

Alicia

I REALLY enjoyed this one. I will come back to it again and again. Thank you!

Total body intervals

I really loved this workout! 🙌🏻 Feeling the burn in all over my lower half! 🔥🔥😃

Lower body singles

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