Name: Playbook - Niki SugarySixpack - Power week total body W11/D6
Uploaded: 2024-03-28T18:05:10.765Z
Duration: 45 min
Description: Power week total body W11/D6

Complete as non stop as possible resting quickly as needed.

Need:
Dumbbells 
Mini loop band 
Yoga mat 
Chair/step/box/bench

-Step back and across body only as much as feels comfortable
-Only move as quickly as you can keep good form and control
-Press up through glute of front leg
-Core works along with breath

Step skaters

-Connect to deep core before movement
-Deep core should stabilize and prevent torso from wobbling
-Imagine a bowl of water on your back that you don’t want to spill
-You should feel the core working to stabilize and prevent torso movement
-Slow and controlled, focusing on the core
-Hips, ribs and head stacked and a light length through the torso for good alignment
-Doesn’t need to be a big range of motion
-See core hold tutorial

Banded opposites left

Banded opposites right

-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

-Reach arms flat on the floor and set feet at about fingertips for foot position
-Feet slightly wider than hip width
-Knees press out against the band
-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 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, engage glutes each rep to raise hips back to top
-Deep core works with your breath throughout the movement! (see core breathing tutorial)

Banded bridge

-Deep core engages before leaning back (see core hold tutorial in core function section) 
-Arms tap out with control while core stabilizes against excessive movement
-Modify by leaning slightly against something for some added support

Supported boat arm taps

-Movement is driven by core and glutes
-Exhale to engage deep core then move
-Slight pelvic tilt towards ribs at top
-Core works with breath through the movement (see core breathing tutorial)

Tabletop tap

-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
-Lower knees slowly and with control and use lower abs to pull them back up/ help control the lowering
-Modify depth of knee lower as needed for keeping good alignment, don’t want to feel this in your lower back (modify depth is you do)
-Very slight anterior pelvic tilt (tucked). Imagine ribs and hips are lightly connected by a string

Plank with alternating knee taps

-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
-Pull band with control

Side plank band pull right

Side plank band pull left

Total body warm up

-Keep hips square in lunge stance
-Keep hips, ribs and head in a stacked line throughout movement by hinging forward at hips
-Lats engage to support weight during row
-Core works with breath through movement (see core breathing/core hold tutorials in core function section)
-Modify depth of lunge and amount of lean as needed
-Repeat reps on both sides

Rocket row right

-Press through the raised foot to raise up on the bench/box/chair. Avoid using back leg as much as possible
-Recruit glute to step up as much as you can
-Curl as you stand or at the top of step with both feet planted if balance is an issue
-MAKE SURE YOUR STEP IS STURDY
-Step height should be at or around knee level. Modify lower if needed
-Core works with breath through movement. Exhale and connect on exertion

Step up + hammer curl

-complete reps on one side then the other
-press to standing with the flute of the front leg as much as possible
-keep hips square
-slight forward lean to keep hips, ribs and head stacked rather than having an over arched low back
-keep control during reverse raise
-see core works with breath and movement. Exhale, engage, move

Low start split squat to reverse front raise right

Low start split squat to reverse front raise left

-Majority of weight is in one leg as you press through it to standing. Other leg is there for balance
-Controlled lower back to seated position
-Foot is planted firmly on the floor, heel to toe even though weight is sitting back into balls of feet and heels
-Keep hips, ribs and head stacked in line to prevent ribs from flaring or low back from overarching during press or squat
-Core works along with breath (see core breathing tutorial)
-Alternate sides

Alternating sit squat to opposite swimmers press right

Alternating sit squat to opposite swimmers press left

-Press through hands to lift forearms off the floor, recruit triceps
-Drive knee towards chest with control using core for stabilizing and balance 
-Hips, ribs and head stacked for good alignment. Chin tucked
-Modify by bringing legs closer to arms. The further out the legs the harder it is
-Core works with breath through movement, engaging with exhale before moving (see core breathing tutorial)

Tricep dip + knee drives

-Make sure your step is stable!
-Press through foot on the chair to hop and switch which foot is up
-Core works with breath through the movement
-Land lightly
-Move with control. Only as quickly as you can keep good form

Step up hop

Total body singles

-Lean towards straight leg  to feel stretch in the hip and glute
-Bend at hip, not waist
-Keep length through torso to keep from dumping into stretch
-Range of motion should go to feeling a stretch but not discomfort

Cross over stretch right

Cross over stretch left

-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

-Keep shoulders back and pull arm across body
-Torso isn’t twisting for added range of motion

Shoulder stretch right

Shoulder stretch left

-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

Quad stretch left

Quad stretch right

-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

Wide leg fold + chest stretch

Total body cool down

Power week total body W11/D6

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!

Niki

Lean + strong total body W8/D4

Mujde

Lean + strong core & cardio W8/D5

Raeanne

Lean + strong total body (upper focus) W8/D6

What a riper 😅. Loved the single leg stuff, really valuable information (very different from side-to-side). Happy to have some new goals and room for improvement. Thank you ☺️ for that sweat ❤️

Lauren

Those slept squat + hops 🥵
Had to drop the weights but got it done ✔️

Lean + strong lower body W9/D1

Lean + strong upper body W9/D2

Loved how it incorporated some kickboxing moves! So much fun!

Love the burn 🔥 jajajajajaja always so fun. Thanks 🙏 🌸

Lean + strong cardio + core W9/D3

I had only 10 kg dumbbells with me and nearly died by the end of this workout but finished it! 🥹💪🏻💦

Judit

Lean & strong total body W9/D4

Fun movements made this cardio workout very enjoyable, time just flew by! 😊

Sarah

Lean + strong core & cardio W9/D5

Quads were on fire after that burnout! Such a great lower body workout!

Becca Ralls

Abbie

Thank goodness tomorrow is a rest day. This was tough!

Lean + strong lower body W9/D6

Lean + strong lower body W10/D1

Lean + strong upper body W10/D2

Did you means 45 reps of burpee jacks or 45 sec?

Lean + strong cardio & core W10/D3

Amazing sweat 😓 🥵thanks 🙏💪🏼

Hard one I struggled through the last round of burnout. Thanks for keeping me strong

Lean + strong total body W10/D4

Amazing workout! There might be a few that say reps instead of time?

Lean + strong cardio + core W10/D5

Lean + strong total body (upper focus) W10/D6

Whoa! I could only make it through 3 rounds. This was fire!

Kayla

Tough workout, it may be one round too long. I couldn’t finish unfortunately, but got close! It takes a bit over an hour to do it full out

Power week lower body W11/D1

Power week upper body W11/D2

Power week core W11/D3

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

Power week total body W11/D6

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