Name: Playbook - Niki SugarySixpack - Lower body singles
Uploaded: 2024-03-28T18:05:10.519Z
Duration: 28 min
Description: Lower body singles

My legs are shaking! I’m going to be so sore after this one

Raeanne

The final timed burnout had my legs shaking!! Awesome all around! 🤩

Julianne

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

Lower body circuits

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

Kasey

Natalie

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)

Lower body sculpt

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

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

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)

Hannah

Thank you so much, Niki. You’re amazing!

Lower body singles

Community

More workouts from Niki SugarySixpack