Name: Playbook - Niki SugarySixpack - Lower body
Uploaded: 2024-03-27T00:55:07.939Z
Duration: 25 min
Description: Lower body

Tatum

This was such a fantastic lower body workout! Absolutely loved the combination of exercises!

Julianne

Need:
Dumbbells
Mini loop band

Move through the exercises with intention rather than quickly as possible.

Choose weights that are challenging and allow good form.

Let me know how you like it🙌🏼

-Start with feet together. Step back and rotate open into a sumo position. Squat. As you press back up to standing, press back to starting position as well
-alternate sides
-Feet wider than hips
-Be sure to set feet in a position where knees and toes are in line/pointing the same direction.
-slight hinge forward is fine but should be mostly upright.
-Hips, ribs and head stacked in line to avoid over arching or rounding of torso
-Drive up/press through the floor to standing. Inner thighs and glutes work

Step open sumo

-each lunge is a rep. 1 curtsy + 1 step back = 2 reps
-Step back and across body only as you can keep good alignment in curtsy
-Front foot should remain planted as you go straight into a step back lunge
-Keep range of motion to where you can maintain good form
-Press up through front leg, recruiting glute much as possible in both lunges
-Controlled movement
-hips, ribs and head in line to avoid over arching or round torso 
-Core works with breath throughout movement (see core breathing tutorial)

Curtsy to step back right (7 each)

Curtsy to step back left (7 each)

-8 each way
-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
-Stay low while hopping feet together first time then hop feet together back to standing second time
-Only go as quickly as you can keep good form and a light landing
-Core works with breath through movement (see core breathing tutorial). Exhale and connect on exertion

Squat jack + low squat jack (mod shown)

Pair 1

-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

Suitcase deadlift left

-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 
-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

Side lunge alternating

-Knees and feet wider than hips
-sit into a 1/4 squat
-Legs pressing out against the band to activate glute, don’t allow knees to cave in because of band
-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

Banded squat walks (1 step=1 rep)

Pair 2

-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 raise up for pulse
-Slow and controlled during lowering phase of pulse
-Core works with breath through movement (see core breathing tutorial)

Sumo pulse

-All 3 ways = 1 rep
-Feet slightly wider than hips adjust slightly to what’s most comfortable for you
-Hips, ribs and head stacked throughout movement to keep from over arching low back or ribs flaring
-Use glutes to press up
-Only go to standing on third squat (quarter squat, half squat, full squat to standing)
-Core works with breath through movement (see core breathing tutorial)

Triple squat

Pair 3

Lower body

Full body mix

Upper body (biceps, triceps + shoulders)

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!

Amber

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!

Missy

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🔥 💪🏼 😝

Lauren

Step cardio + core

One ☝️ of my favourites — thank you 🙏🏼

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

Lower body singles

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

Community

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