Name: Playbook - Niki SugarySixpack - Lower body warm up 4
Uploaded: 2024-03-28T18:05:10.348Z
Duration: 5 min
Description: Lower body warm up 4

Move through the exercises as continuously as possible.

-Feet placed wider than hips, adjust slightly as needed to what feels best
-Knees and toes pointing the same direction
-Press through the ground to move back to the other side 
-Move slowly through your range of motion 
-Some weight can go forward into the hands if needed
-Stay low as you can
-Slight forward lean as hips press back
-Modify depth as needed
-Hips, ribs and head stacked in line to prevent rib flare and over arched low back
-Modify to a higher depth possibly using a chair/set for hands

Mobility side lunges

-Keep a light length through the torso, not allowing the weight to ‘crush’ you or pull you into a hunch
-Step with intention making sure your foot is stable and planted
-Press through mainly the front leg to standing in lunges
-Hips stay square
-Adjust depth + how far you step back in lunge as needed
-Sit back and down in the squat with cheat open (think I could read your shirt)
-Hios ribs and head stay stacked in line during both movements to prevent over arch of back or flaring of ribs
-Press through the floor to standing
-Core works with breath through the movement. exhale, connect and move

Lunge squat lunge low impact

-Be sure that legs and knees are pressing out against the band, not being pushed in by it
-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)

Alternating banded step out squat

-Legs pressing out against the band to activate glute
-Take small quick shuffle steps 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
-slow down to a walk if needed to feel it in the glute more
-Hips ribs and head stacked with a slight hinge at the hips

Banded squat shuffle

-Seated upright with hands gently resting on ground for some balance but not support -Modify to slightly leaned back with hands on ground for support
-Avoid spine rounding or chest collapsing in as you move - modify if you need to
-Leg stays straight but not locked out as it lifts over the weight(can be any item but get a good lift off the ground here if you can)
-Core and hip flexors should drive this movement 
-Core engages to support good form and stabilize body

Leg lift over (core + hip flex)

-Keep good side plank alignment. Line from feet to head, chin tucked in neutral and in line with spine
-Hips stay lifted, not dipping to floor
-Chest and hips both face out away from body
-Core is connected helping to keep from ribs flaring out or over arch in back
-Elbow under shoulder
-Hip flexor pulls band towards torso and holds it there

Side plank +Hip flexor hold right

Side plank +Hip flexor hold left

-Sit back into a half squat with slight hinge forward so hips, ribs and head can stay stacked
-Weight is shifted back so glutes are working
-Feet are placed close, adjust slightly for comfort 
-Leg presses out against the band
-Keep a light length through the torso and chin tucked
-Core works to stabilize through the movmet

2 way chair hold tap out right banded

-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

-My chair height is a little high to be ideal. Doesn’t allow for a line from shoulders to hips to knees at the top!
-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
-Legs press out against the band so knees are not pulled in towards each other
-Imagine your pelvis and ribs are gently connected through the movement. Ribs should ot flare out and low back should not arch.
-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
-Pulse is a small movement with glute driving hips back up to top position
-Deep core works with your breath throughout the movement! (see core breathing tutorial)

Lower body warm up 4

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