Name: Playbook - Niki SugarySixpack - Power week cardio W11/D5
Uploaded: 2024-03-28T18:05:10.756Z
Duration: 35 min
Description: Power week cardio W11/D5

Use rest interval between each exercise during intervals.

Need:
Yoga mat 
Chair/step/box/bench
Light dumbbells

Butt kicks
-Go as quickly as you feel comfortable and can land lightly
-Core breathing through the movement
-Keep length through the torso with hips, ribs and head stacked

Butt kicks

-Keep feet quick but close to the floor for low impact
-Very slight hip hinge back
-Core works with breath throughout movement

Fast feet

-Exhale, connect to core and rotate from the hip
-Think of a line from your pivoting foot to hip to opposite shoulder
-Core works with breath through the movement
-Light length through the body

Twist & pivot

-Keep length through the torso
-Legs and arm don’t have to touch
-Keep controlled motion, avoid flinging limbs

Zombies

-Hips, ribs and head are stacked with a light length through the body
-Core stays connected through the movement, still breathing! See core hold tutorial in core function playlist
-Avoid hips sagging towards the ground or popping up to the sky
-Hands under shoulders
-Very slight anterior pelvic tilt (tucked). Imagine ribs and hips are lightly connected by a string

Full plank

-Slight posterior pelvic tilt (tilting towards your ribs aka tuck) when in kneeling hip flexor position
-Keep hips square
-Keep light length through the stretch not sinking/dumping into it
-Take range of motion to a slight stretch, not discomfort or forced range of motion

Hip ham right

Hip ham left

-Keep hips lifted and picture a line from knees to head with hips, ribs and head in line
-Keep length through the body
-Avoid hips, ribs or waist sinking towards the floor
-Deep core engaged through movement to stabilize
-Move with control
-Repeat reps on both sides

Plank reach right

Plank reach left

Cardio warm up

-tap weight as quickly as possible 
-modify by slowing slightly and eliminating slight bounce
-keep a light length through the body and hips, ribs and head stacked
-core works with breath through movement. Exhale and connect. Can keep a light connection- see core hold.

Tap ins

-Move with control
-Only as quickly as you can keep good form
-Core works with breath throughout movement. Exhale, connect, move on ‘hard’ parts of exercise (see core breathing)
-Land lightly

Pop up to front raise

-Lightly weighted 
-Modify depth of side lunge so good form is kept. -Slight hinge forward so that hips, ribs and head stay stacked to avoid low back arch and rib flare out
-Push through the ground back to standing by recruiting glute
-Press weight overhead with control and intention. Keep good alignment here
-Only move as quickly as good form allows
-Core works with breath through movement. Exhale and connect with exertion

Side lunge to overhead curtsy right

Side lunge to overhead curtsy left

-lightly weighted
-move as quickly as good form allows
-keep length through torso and hips, ribs and head in line with a slight bend at hips
-core works with breath. Exhale and connect. Can maintain light connection throughout as well

Tap over press

-Move with control
-Only as quickly as you can keep good form
-Core works with breath throughout movement. Exhale, connect, move on ‘hard’ parts of exercise (see core breathing)
-Land lightly
-Modify by popping onto toes instead of hopping up

Weighted burpee hop

Cardio intervals

-Foot is flexed
-Bend at the hips towards leg to feel a light stretch
-Can do laying on the floor (pillows to prop up if past the first trimester) with foot on the wall instead of floor if it doesn't feel good in a chair

Chair figure 4 right

Chair figure 4 left

-Keep light length through torso
-Pull leg towards opposite shoulder to feel a stretch deep in the hip and glute
-repeat other side

Cross pull right

Cross pull left

-Reaching over head to feel stretch along side body
-Keep length through torso
-Gently rotate slightly open towards your back, this is a very small range of motion
-The goal is a gentle stretch, not discomfort

Rotating side stretch right

Rotating side stretch left

-Bend is at the hip, not by rounding the back
-Keep light length through the stretch not sinking/dumping into it
-Take range of motion to a slight stretch, not discomfort or forced range of motion

Seated wide leg fold

-Keep majority of motion in the thoracic spine, not dumping into low back
-Exhale to arch (cat), inhale to cow
-Slow, controlled and intentional
-Don’t push range of motion to discomfort

Cat cow

Cardio cool down

Power week cardio W11/D5

LEG DAY KWEEEEN! This is a great start to round 2 of Lean + Strong. Burn.

Katie

Tammie

Emma

Lean + strong lower body W7/D1

Julianne

Kelsey

Amazing 7weeks! I feel amazing 🤩 thank you so much 🙏🏻⭐️

Pamela

Lean + strong upper body W7/D2

Courtney

Lean + strong core + cardio W7/D3 (optional)

Loved this one, my whole body feels activated!

Corinne

Victoria

Solid and challenging if using heavy enough weights

Elisa

Lean + strong total body W7/D4

I love how there’s a bit of a strength challenge incorporated in this cardio workout!

Lean + strong cardio + core W7/D5

Hannah

Lean + strong lower body W7/D6

So effective and quick but challenging—LOVE!

Ally

Lean + strong upper body W8/D1

Natalie

Lean and strong lower body W8/D2

Natalie Hubbell

For the fire section I think you meant reps instead is seconds ? And for the trenching one stretch is 303sec 😉

Katekate

Lean + strong core & cardio W8/D3 (optional day)

I really enjoyed the great variety of exercises!

For some reason the app isn’t allowing me to play any of the follow along workouts 🤷‍♀️

It’s fixed!! You’re right, reps not minutes. So sorry!

Power week cardio W11/D5

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