Name: Playbook - Niki SugarySixpack - Mobility
Uploaded: 2024-01-22T18:58:29.595Z
Duration: 12 min
Description: Mobility

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

Alexandra

Need:
Mat

You can do one round here for ~12 mins or go for 2 if you’re looking for more.

Lots of hips and a little thoracic👌

Move internationally in these exercises, the goal is not speed but to really work slowly into a good range of motion and focus on quality movement and control!

Remember the point isn’t to push so far past your range of motion that you’re in pain!

-Start in a shin box position with both legs bent
-Lift back leg up, straighten as you bring it around to the front of your body straight out from the hip
-Rest it for a moment or immediately move it back to standing point behind you
-lean forward as needed while leg is behind you
-Stay long though the torso and hinge forward when needed rather than rounding

Hip flexor lift + hip up right

Hip flexor lift + hip up left

-Lunge deeply forward and to the side.
-make sure you are keeping control and ‘lift’ here. We’re not sinking to the ground 
-Drive through the floor back to starting position
-Not over arching back
-Stay wishing comfortable mobility with a light stretch. Shouldn’t be painful at any point

Alternating mobility lunge right

Alternating mobility lunge left

-Exhale, connect to core and lift into side plank on your knee
-Keep length and tension through the torso
-Reach top arm forward and top leg back with intention
-Focus on the core here. With each rep exhale, reconnect or deepen connection and move

Side plank opposite reach right

Side plank opposite reach left

-Reaching over head to feel stretch along side body
-come back to starting then place hands on the floor for no open for a thoracic rotation 
-Keep length through torso
-gently connect to the core as you pull back upright
-
-The goal is a gentle stretch, not discomfort

Side stretch + thoracic right

Side stretch + thoracic left

-Similar to single rockbacks but on forearms
-Start with hip over knee and rock hips back to heel
-Keep the foot planted on the straight leg
-Stay long through the torso
-Gently rock back and pull forward 
-Toes of the bent leg on floor for added big toe stretch

Frogger rock right

Frogger rock left

-Keep both hips close to 90 degrees as you alternate between internal and external rotation 
-Don’t force range of motion
-Core works gently with breath
-keep light length through the torso and hips, ribs and head aligned
-lean forward as needed for the internal rotation (foot coming off floor)
-External rotation might be super minimal at first as you work on range of motion. Try to avoid compensation by opening torso too

Seated internal + external lift right

Seated internal + external lift left

-Seated with one leg out and the other bent close to the body. Adjust to most comfortable position for the exercise
-Rotate leg at hip to tap knee in. If knee can’t get to the ground that’s ok, go to your own range of motion
-Stay long/tall through the torso throughout rather than rounding
-Move with intention and control

Seated knee taps left

Seated knee taps right

-move ankles wider than knees
-press hips back towards the feet to a comfortable range of motion. Shouldn’t be painful 
-think of practicing deep squat mobility here
-keep good alignment in torso but otherwise upper body isn’t doing much here
-mindful of core and staying stable through the torso- no dipping/ arching of the back

Internal rotation rockback

-Keep movement in the thoracic spine, not dumping into low back
-Exhale to arch (cat), core stays lightly connected
-Wiggle gently side to side, keeping hips stable
-Drop chest towards the floor with control as you look up in cow
-Slow, controlled and intentional
-Don’t push range of motion to discomfort

Cat cow wiggle

Mobility single sided

Mobility

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!!!

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

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! 🔥🔥😃

Mobility

Community

More workouts from Niki SugarySixpack