Name: Playbook - Niki SugarySixpack - W1/D1 L+S 30 Lower body
Uploaded: 2024-03-28T18:05:09.024Z
Duration: 30 min
Description: W1/D1 L+S 30 Lower body

Kelsey

Christmas workout! 🎄 Starting this challenge over again! Loved it!

Alexandra

Sandra

Loved it! Great lower body workout, I was able to modify as I don’t have a chair to use. Can’t wait for the next one!

Tanya

Rocio

great workout! definitely kicked my butt but i feel great!

Alexis

First challenge that I am doing postpartum after a c-section (adding my own personal modifications). LOVING it so far!

Shannon vannasane

This was a great first workout! I’m late to start!! Compared to the lean and strong program, these workouts are much more time permitting but with the same feel good sweat! Love them all!!

Mindy

Caroline

This was a super fun workout for the first day of the challenge!

Amber

Becca Ralls

Great kick-off workout of the challenge! 🙌🏻

Judit

Need:
Dumbbells
Mat
Box/bench/sturdy chair

Move steadily through the workout.

Take ~30 seconds between workout circuits or up to 1 min if needed.

Use weights that challenge you but allow good form. You want the last few reps of each set of the exercise to be tough.

We’ve got 2 pairs and a small circuit at the end today!

-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)

Bw sumo pulse squat

-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
-Core works with breath through movement (see core breathing tutorial)
-Alternate sides

Bw lunges

-Set up like you’re going into a modified side plank on the chair then take top leg and bend it
-Allow hips to sink to the floor until you feel a stretch through your QL, lower back on the side
-Keep length through the body, this isn’t a slouchy movement

QL dips right

QL dips 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

Step up plank

-Modify by sitting on a stool(add padding)/yoga block if needed
-stay upright and slightly hinged forward to keep good alignment/prevent arching or rounding of back
-kee the movement in the thoracic (upper mid back) spine as you rotate towards one side. It can be a small range of motion 
-Avoid allowing the hips to drop open. The lower body can be a great stabilizer here. Hip you are rotating towards should not open up away from the body

Deep squat + thoracic

-Reach arms flat on the floor and set feet at about fingertips for foot position
-Feet at about hip width
-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/core hold tutorial)

Bridge pulses

Warm up

-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
-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

-squat between each 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
-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)

Step up to squat (count squats)

-Hips, ribs and head stacked throughout movement to keep from over arching low back or ribs flaring
-Use glutes to press up to standing
-Weight is not resting in the chair, just a quick touch
-Only go as quickly as you can keep good form 
-Core works with breath through movement (see core breathing tutorial)

Chair taps weighted

Pair 1

Move through the exercises until time is up.

-Position your back at the bottom of shoulder blade height on a stable chair, couch, coffee table that won't slide away.
-Feet at or around hip width
-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
-Pelvis has a slight posterior tilt at the top(towards face)
-Keep length through the body
-Deep core works with your breath throughout the movement! (see core breathing tutorial)

Hip thrust weighted

-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 (modify step ups or tap downs)

Pair 2

Sumo pulse

-Stay as low as you can with good form
-Only go as quickly as you can while keeping good form
-Knees press out against the band
-Hinge at the hips slightly to keep good alignment and hips, ribs and head stacked
-Land lightly
-Core works with breath through the movement

Banded lateral squat hop

-when done for reps,1 step is 1 rep
-Engage deep core before lifting shoulders off ground
-Move with control and intention
-Core stays connected throughout
-See core hold tutorial in core function section

Penguins

-Core is engaged throughout the exercise to support plank position (core hold tutorial)
-core stabilizes against wobbly torso as you move 
-slight anterior (towards face) pelvic tilt
-length through torso, chin tucked
-shoulders about over wrists
-Move slowly and with intention 
-don’t allow the band to pull leg back quickly

Hip flexor plank

Circuit

-keep length through the torso and hips even/square
-Slight pelvic tilt towards the face
-Gently rock forward to feel a stretch. Shouldn’t be painful
-A gentle rock should give you a nice stretch. We’re not sinking to the ground here

Hip flexor rock right

Hip flexor rock left

-Keep both knees at 90 degrees and rotate at the hip
-Don’t force range of motion, knees don’t have to go to floor
-Core works with breath through movement. Engage during effort. (see core breathing tutorial)
-keep light length through the torso and hips, ribs and head aligned
-lean back into hands to modify

90-90

-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

-Make sure this motion is controlled. Not flopping legs here!
-gently rocks legs side to side, shoulders stay in contact with the ground
-Stay wishing a comfortable range of motion 
-knees don’t need to touch the floor

Lumbar rocks

Cooldown

W1/D1 L+S 30 Lower body

Collins Stone

Tabby

Super excited to do this challenge 👏🏼

Welcome!

Great start to this challenge! Needed this for a bumpy start to the year. Let’s do this!!!

Alicia

Mindset 1: Small sustainable change

Great upper body including core! Targeted the back, biceps, shoulders and chest! Will definitely do it again 💯

Julianne

Loved this upper body workout. Challenging but doable, modified a bit but got it done!

W1/D2 L+S 30 Upper body

I felt like doing cardio a day earlier so I did just that! Forgot how much I loved this one!

Wow. What a cardio session. Out of breath and so sweaty. Definitely modified. But feels so very good.

Chelsea

W1/D3 L+S 30 cardio + foundations

Forgot how tough this one is especially when you up your weights! So good!

Great total body lower body focus workout. I definitely feel it.

SO GOOD!! This took me about 40 minutes but was such a great start to the day. Loved all of it.

Natalie

W1/D4 L+S 30 Total body (lower focus)

W1/D5 L+S 30 Toal body (upper + core focus)

I love this massage. Thank you so much. I really really needed it today. 💕🤗💪🏼 let’s do this

Pamela

Such great advice for all aspects of life! Exactly what I needed to hear today!

Victoria

Mindset 2: We can only change today

My legs are in shambles every time after this workout!

Great workout to start off with in 2024! Happy new year!

W2/D1 L+S 30 Lower body

Oh my goodness! I forgot how tough this one was! Those sphinx planks have my arms dying 🤣

I was definitely appreciating the push press by round 3😳!

Tatum

I love that every workout is different. I liked this AMRAP style too.

W2/D2 L+S 30 upper body

I forgot how good this one is! Worked up such a crazy sweat!

The weighted jacks felt like a break at the end of each round🤪! That’s was intense

Sooo hard and sweaty but no doubt its worth it!

Katerina

W2/D3 L+S 30 Cardio + mobility

Whoo, that was tough and sweaty! Very fun!

Andrea

Oh my goodness I forgot how challenging this workout is! I’m sweaty and tired now 🤣

W2/D4 L+S 30 Total body (lower focus)

Really struggled this week but your positive attitude kept me motivated. I moved and showed up that’s what matters.

Those press up pops really challenged me 😂 this was a great one! 💪🏼

W2/D5 L+S 30 Total body (upper focus)

Yes! 💯 I was not motivated last week for the workouts but pushed myself to get them done. I felt better afterwards and proud that I met my goal for the week.

Mindset 3: Don't wait to feel like it

W3/D1 L+S30 Lower body

This was a phenomenal upper body workout! Loved it so much!

Another great arm workout. I love that’s every workout is different!

Nice workout before I wear a one shoulder dress to a gala tonight. 💪🏽 the arms will be looking good!

W3/D2 L+S30 Upper body

Came back to this one because it’s so fun! Love this cardio!

Oh my gosh this worked up a massive sweat!! So good!

W3/D3 L+S30 Cardio + foundations

I forgot how much these EMOM workouts get me out of breath and make me sweat! Oh my goodness!

That banded burnout had my glutes on 🔥!

W3/D4 L+S30 Total body (lower emphasis)

This was a great workout! The pop row combos really got me 🤣

Loved this upper body workout and the added core

W3/D5 L+S30 Total body (upper emphasis)

Tiffany

Love love love this mindset video! This is a great mindset video to have going into week 4! Also Maria is soooo adorable ☺️

Mindset 4: Effort over expectations

I was literally dripping in sweat all over my body from this workout! Got 3 rounds done in 9 minutes on both circuits. Absolutely loved this!

W4/D1 L+S30 Lower body

W4/D2 L+S30 Upper body

This was a great cardio! Got me super out of breath and sweaty!

Wow, tried to do this workout as follow up after total body exercises. I completed foundations and 1 round of cardio. No more energy is left in my legs 🙈😂💦

Joanna

W4/D3 L+S30 Cardio + foundations

Oh my gosh this was a burner! I got so sweaty! The second circuit with the single sided movements really got to me 😅

W4/D4 L+S30 Total body (lower emphasis)

This one was still super challenging for me! Wasn’t my best workout ever but I showed up for myself today. Got it done anyway!

I had to take a week off due to illness and this was a perfect workout to get back into the challenge. Yay!

W4/D5 L+S30 Total body (upper emphasis)

Loved this mindset video! Also love the Pikachu on your counter 😂

This is the proper motivation for power week! 🤩 Thank you! ☺️

Challenging yourself

Wow! Intense low body! Get your sweat on!!

Sweaty! Only did two rounds but hey I finished

W5/D1 L+S30 Lower body power week

This was a challenging upper body but in all the best ways!

Great workout, femur wonderful. When I played the videos in full screen it's didn't show number of reps, just showed 1 rep for each exercise. Had to keep going back to little tiles to see reps

So happy that I managed to do this workout! Today my legs are sore but tomorrow that will be my arms 🔥💪 Or both 🤪

W5/D2 L+S30 Upper body power week

A great little break during power week! The core portion really got my abs firing! 🔥

I’m gonna be sore tomorrow! This was good!!

W5/D3 L+S30 Core Power week

A challenging and wonderful total body workout!

W5/D4 L+S30 Total body power week

This was a phenomenal workout to finish on for power week! Loved it!

W5/D5 L+S30 Cardio Power week

I enjoyed this challenge because you actively supported the participants and L&S30 was perfectly structured to get the best possible results from the trainings.

Loved this motivation video! I think it’s a great reminder to get a plan in place. I’ve already got one! Going to finish my last two weeks of the GFG round 2 then do the other lean & strong plans here in the app. Super excited! 🤗

Week 6 motivation

I am still so sore from power week so this was a bit hard to do 😅 worked up a good sweat from this!

Tirzah

W6/D1 L+S30 Lower body active recovery

Thoroughly enjoyed this on my active rest day!

W6/D2 L+S30 Upper body active recovery

I found great recovery workout to do after gardening 😉👍

This is my favorite one from active rest week so far!! Loved this one!

W6/D3 Upper body mobility active recovery week

This stretching felt so good. I needed this!

This kind of movement felt so good today!

W6/D4 L+S30 Lower body mobility active recovery

Now I feel ready for a new challenge! Great recovery week 👏😊

W1/D1 L+S 30 Lower body

Community

More workouts from Niki SugarySixpack