Name: Playbook - Niki SugarySixpack - Lower body singles
Uploaded: 2024-03-28T18:05:09.869Z
Duration: 30 min
Description: Lower body singles

Intensive workout, couldn’t do more than two rounds! 👍 Worth repeating 😁

Joanna

Need: 1 weight + chair/step/bench

Workout is broken into right and left circuits. Do all exercises on the right side then repeat all on the left.

Pick a weight that’s challenging but you’re able to keep good form.

Rest quickly as needed or about 20 seconds between rounds.

This can also be done without a weight.

-Position your back at the bottom of shoulder blade height on a stable chair, couch, coffee table that won't slide away.
-Feet at hip width or slightly wider
-Most of your weight is in one leg
-Imagine your pelvis and ribs are gently connected through the movement. Ribs should ot 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
-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)

Split leg hip thrust right

-Lower with control
-Hold wall etc lightly for balance if needed
-Press back up using the glute
-Core works with breath through the movement(see core breathing/core hold tutorials in core function section)

Tap down 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
-Calf raise is a separate movement after pressing up to standing
-Core works along with breath throughout movement (see core breathing tutorial)
-repeat other side

Bulgarian split squat to calf raise right

-Engage glute to press through the floor from seated to standing
-Controlled lower back to seated position
-Foot is planted firmly on the floor, heel to toe even though weight is sitting back into balls of feet and heels
-Keep hips, ribs and head stacked in line to prevent ribs from flaring or low back from overarching
-Core works along with breath (see core breathing tutorial)

Single leg sit squat right

-Press through the raised foot to raise up laterally on the bench/box/chair. Avoid using outside 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
-Repeat reps for both sides

Lateral step up right

Lower body singles

Split leg hip thrust left

Tap down left

Bulgarian split squat to calf raise left

Single leg sit squat left

Lateral step up left

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)

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)

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

Lower body circuits

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)

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 singles

Community

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