Name: Playbook - Niki SugarySixpack - Power week total body W11/D4
Uploaded: 2024-03-28T18:05:10.746Z
Duration: 40 min
Description: Power week total body W11/D4

Another great workout with nicely challenging compound movements! 💪🏻 Love it when unilateral exercises are included! 😊

Judit

Natalie Hubbell

Raeanne

I’ve gone through Lean & Strong vol 1 & 2… what would you recommend I do next? Thinking about repeating both 😆 I loved it!

Courtney

Work through all rounds as non stop as possible. Rest quickly as needed.

Need:
Dumbbells 
Mini loop band 
Yoga mat

-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
-Elbows under shoulders
-Very slight anterior pelvic tilt (tucked). Imagine ribs and hips are lightly connected by a string

Forearm plank

-Elbows go straight back along the body to target triceps in press up
-Intensify by moving off knees into regular push up position
-Core works with breath through the movement. Exhale and engage on exertion. Core should be engaged when stretched out in ‘plank’ position

Tricep pressback

-Hips, ribs and head are stacked with a light length through the body in plank
-Slight crunch motion when pulling knee in
-Core stays connected through the movement, still breathing! See core hold tutorial in core function playlist
-Slow and controlled movement of knee to elbow
-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
-repeat reps on both sides

Down dog pull in right

Down dog pull in left

-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
-Step up as range of motion allows. Raise hands on chair or low step if needed

Plank step up

-Sit back and sink down to start the movement
-Foot should be planted on the floor with weight in the heels and balls of feet
-Adjust foot position slightly as needed
-Legs press out against the band so knees are not pulled in towards each other
-Press up through the floor to standing, engaging the glutes to drive you up
-Keep hips, ribs and head stacked through the movement to prevent rib flare and overarching the low back
-Core works with breath through the movement(see core breathing tutorial)

Banded squat

-my chair is a little high for ideal height!
-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
-Knees press out against the band
-Imagine your pelvis and ribs are gently connected through the movement. Ribs should not 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
-Deep core works with your breath throughout the movement! (see core breathing tutorial)

Banded hip thrust

-Feet are wider than hips, adjust slightly to what’s most comfortable for you
-Knees and toes point the same direction
-legs actively press out against band
-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)

Banded sumo pulse

-1 step is a rep when reps are counted
-Make sure knees are pressing out against band, not being pulled in by it
-Modify depth as needed
-Keep knees and toes pointing in the same direction

Sumo band walk

Total body warm up

-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 the low back isn’t over arching at the bottom of the squat (sticking out butt) and ribs aren’t flaring at the top of the press. Keep hips, ribs and head in line.
-Core works with breath throughout movement (see core breathing tutorial)
-alternate sides

Alternating step out squat to alternating press

-Keep hips square when stepping back for lunge
-Keep hips, ribs and head in a stacked line throughout movement
-Front glute drives you up to standing
-Maintain control of weight during raise and lower
-Only raise weight to shoulder height
-Core works with breath through movement (see core breathing tutorial)
-Repeat reps on both sides

Step back lunge to front raise right

Step back lunge to front raise left

-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
-Lead high pull with elbow, only raise to shoulder height
-Core works with breath through movement. Exhale and connect with exertion

Alternating side lunge high pull

-deer places wider than hips with knees and toes point the same direction
-glutes and inner thigh drive the movement to standing
-Core works along woth breath in movement. Exhale, engage, move
-hips,ribs and head stay stacked. Be especially mindful of rib flare at the top of the press

Sumo pulse squat + curl to press

-Each press is a rep
-Be sure hips, ribs and head stay stacked in good alignment so ribs don’t flare out at the top
-Controlled lower of weight
-Deep core works with your breath throughout the movement. Exhale engage (see core breathing)

Rotating press

-1 squat + 1 deadlift = 2 reps
-Feet wider than hips
-Make sure knees and toes are pointed in the same direction
-Start movement with hips hinging back
-Upper body moves as one piece keeping a light length through the torso and hips, ribs and head stacked
-Use glutes and inner thighs to pull you back to standing
-Think spreading the floor with your feet as you press to standing
-Core works with breath through the movement (see core breathing tutorials)
-Shrug (curl to modify if using lighter weight) the weight up to your shoulders to squat
-Hips, ribs and head are stacked through squat to prevent ribs flaring and lower back arching
-Use glutes and inner thighs to press back to standing from the squat

Sumo squat to sumo deadlift

-Move with control and intention
-Hinge hips back for kick
-Glutes pull back to standing from hinge
-Sit back and sink down to start the movement of squat
-Foot should be planted on the floor with weight in the heels and balls of feet
-Adjust foot position slightly as needed
-Press up through the floor to standing, engaging the glutes to drive you up
-Keep hips, ribs and head stacked through the movement to prevent rib flare and overarching the low back
-Core works with breath through the movement exhale and connect with exertion/ ‘hard’ part of exercise (see core breathing tutorial)

Squat combo

Total body circuit

-Make a circle with your hips
-Hinge back to start 
-Avoid over extending forward
-Core works gently along with breath
-Repeat other direction

Hip circles right

Hip circles left

-Reaching over head to feel stretch along side body
-Keep length through torso
-The goal is a gentle stretch, not discomfort

Side stretch right

Side stretch left

-Can hold either arm position to feel stretch longer
-Weight is seated back on legs/heels
-Keep length and intention through stretch, don’t allow chest and belly to dump towards the floor

Lat stretch

-Gently push leg out to feel a light stretch
-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

Kneeling inner thigh stretch right

Kneeling inner thigh stretch left

-Foot is flexed
-Can do laying on the floor with foot on the wall instead of floor if it doesn't feel good seaaated

Thread the needle stretch right

Thread the needle stretch left

-Bend is at the hips, 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

Butterfly

Total body cool down

Power week total body W11/D4

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

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

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 total body W11/D4

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