Name: Playbook - Niki SugarySixpack - W1/D1 Lower Body
Uploaded: 2024-04-02T00:25:55.507Z
Duration: 31 min
Description: W1/D1 Lower Body

Great first workout of the challenges, loved it. The burnout was fun!

Andrea

Niki

Alexis

Great start of the challenge! Really loved it! 😊🙌🏻

Judit

So excited for another challenge! This was a good one. 😁

Tabby

First workout in the spring challenge was absolutely phenomenal! Worked up an amazing sweat 🤣 this hit the legs and glutes so well! Loved it! Can’t wait to see what else the challenge holds ☺️

Need:
Dumbbells
Mat
Step/box/bench/sturdy chair
Mini loop band

Move through the day exercises with intention! We want quality reps.

Pick a weight that challenges you but allows you to finish the workout. Don't be afraid to adjust weights as needed to keep it challenging but doable!

Click start to preview the workout and exercise videos!

Warm up
Banded bridge
Clam taps r/l
Cossack/mobility lunge
Alternating plank to lunge
Squat extension
Shin box+lift

Workout
Hip thrust
Sumo chair tap
Step up

Bulgarian split squat r/l
Tap down alternating

Burn
Seated abduction
Penguins
Banded squat jack

Cool down
90-90 reach
Rock back r/l
Hip ham r/l
Child breathing

-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

-core engages with exhale right before starting movement
-hips, ribs and head stacked with length through the torso
-Glute of bottom leg drives you off the ground as top leg *rotates* open. This is not a leg lift. Rotating open at the hip:

Banded clam taps right

Banded clam taps left

-Modify depth as needed
-Sit deep into a side lunge- almost thinking single side squat once you get to the side 
-Press through the bent leg using the glute(inner thigh will work too) to push up and to center
-Knee and toes point the same direction
-Keep length through the torso with hips, ribs and head stacked in line
-Exhale connect to the core and move. Core works with breath through the movement

-use hands and hinge forward some to modify

Cossack or mobility lunge

Step up plank lunge

-Start in a deep squat
-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
-Lift hips and straighten legs to your range of motion
-Keep length through the torso as hips rise rather than rounding

Squat extension

-Legs can be less than 90 degrees, not the same as 90-90
-Hips drive up 
-Imagine lead leg and back leg pulling away from each other while you are switching them 
-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 as you switch legs 
-can also modify by taking out the lift to kneeling

Shin box + hip up

Warm 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
-Deep core works with your breath throughout the movement! (see core breathing tutorial)

Hip thrust

-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 press up to standing
-Weight is not resting in the chair, just a quick touch
-Core works with breath through movement (see core breathing tutorial)

Sumo chair tap

-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
-Repeat reps for both sides

Step up

Circuit 1

-Keep hips square (side by side)
-Adjust depth of split squat and length of step back for comfort
-Sit back towards the chair as you sink down
-Slight forward lean in split squat to keep good alignment and prevent over arched low back and rib flare (hips, ribs and head stacked and a light length through torso)
-Press up through front foot, focus on using the glute
-Core works along with breath throughout movement (see core breathing tutorial)
-repeat other side

Bulgarian split squat right

Bulgarian split squat left

-Lower with control
-Hold wall etc lightly for balance if needed
-Press back up using the glute to drive through the step
-Hinge hips back slightly as you lower so hips ribs and head can stay in line/neutral spine
-Core works with breath through the movement(see core breathing/core hold tutorials in core function section)

Tap down alternating

Circuit 2

-Use glutes to press out against band
-Control movement of legs back in against band
-Be mindful of keeping good alignment (hips, ribs and head stacked) and a light length through the torso
-Core works with each press out to stabilize

Seated abduction

-Feet are about hip width to start, adjust slightly to what’s most comfortable for you
-Hop feet together and back out
-Avoid knees being pulled in by the band
-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 hop feet together
-Only go as quickly as you can keep good form and a light landing
-Core works with breath through movement (see core breathing tutorial). Exhale and connect on exertion

Banded squat jack

-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

Burnout

-Keep both knees at 90 degrees
-lean over the front leg and reach forward.
-Rotate knees open, pulling apart from each other as you rotate to the other side (switching front legs) repeat reach.
-Core works with breath through movement. Engage during effort/rotation. (see core breathing tutorial)
-keep light length through the torso and hips, ribs and head aligned

90-90 reach

-press hips back towards the foot behind you
-inner thigh should feel a stretch
-keep good alignment in torso as hips hinge back
-length through the body throughout the movement
-Keep toes planted on floor for added big toe stretch
-mindful of core and staying stable through the torso- no dipping/ arching of the back

Rockback right

Rockback left

-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

-Focus on the breath in relaxing the pelvic floor and transverse abs
-Deep breaths in to really feel the slight expansion all around your torso and relaxing of the deep core
-Focus on feeling the length of the pelvic floor
-Exhale naturally, no intentional engagement
-Support chest so that belly is lifted off floor with something soft like a pillow

Child's breathing

Cool down

W1/D1 Lower Body

So excited for the challenge! Thank you for the motivation!

What a great mindset video! Decided to watch this a day early before I start the challenge tomorrow ☺️

W1/D1 Give your daily best: Mindset 1

Rocio

Shoulder burnout was definitely burning! 🥵

W1/D2 upper body(shoulders, biceps, triceps)

Tatum

Amber

I really loved this! 🙂 Very fun cardio workout!🙌🏻

W1/D3 core + cardio

I’ll definitely be returning to this one. Great arm workout! I have a bum shoulder and this exercise made it feel strong.

Love this! Would be helpful to know how many reps you’re doing for each exercise when it’s open when there’s 4 or more exercises in a set as it can get hard to remember how many of each and prevent having to go back and forth to check.

This was a great total body workout with upper emphasis! My upper body is tired 🤣

W1/D4 total (upper emphasis)

The second pair really kicked my butt! 😃🙌🏻

W1/D5 total (lower emphasis)

W1/D6 foundations + cardio

I absolutely loved this one! I’ll be honest I don’t love the low start lunges but they are a great challenge for me. My legs and glutes are in so much pain 😅🔥

W2/D1 Lower body

Absolutely loved this reminder as I think this is something most of us can tend to forget pretty easily! Let’s go week 2 ☺️

W2/D1 Mindset 2: Your strength

I upped my weights for a lot of these exercises. The pop rows are my enemy but I got them done 😅 this was a great one!

This was awesome! 🙌🏻 Great workout, feel the burn! 😃

W2/D2 upper body(shoulder, chest, back)

My poor legs are struggling from two lower body workouts this week but in the best way!! Love love loved this!

Ooh that first circuit gives a solid burn! 🍑🙌🏻

W2/D3 Lower body

My arms are going to feel this later. 💪

This was such a great upper body workout! I was feeling the burn 🔥 especially by that last portion with the side plank 💪🏼

W2/D4 Upper + core

The foundations felt so good! The cardio was super fun and felt like it flew by! Great workout today 🔥

I’m dripping in sweat! 🙌🏻🥵 I really enjoyed this one! ☺️

W2/D5 Foundations + Cardio

Great total body burn! 🙌🏻 I enjoyed week 2 very much! ☺️

I absolutely love these fast full body five workouts!! What a great way to end week 2!

W2/D6 Full body fives

Great reminder that I needed to hear today! ☺️

These motivation videos are always so helpful! Love the positive reminders and encouragement 👏🏼

W3/D1 Celebrating small wins, sustainability + more

This was intense! 🔥 I really liked it! 🙌🏻

W3/D1 Lower body AMRAP

I had to take today really easy because of my lower back pain. Unfortunately that meant I had to modify some exercises. Normally this would upset me but one thing I’m trying with this challenge is to shift my mindset for workouts. I got this done today despite the pain. I did what I could with what I had today. Proud of myself! 💪🏼

I wasn’t sure I was going to get a workout in today but I made it happen. Feeling good!

W3/D2 Upper (triceps, biceps ,chest)

Katie

Wow, what a great workout! Really felt the core during the core portion but it was firing like crazy during the cardio as well. Loved it!

W3/D3 Core + cardio

Good burner! If you could include the reps with the exercise it’s helpful to know how many reps when you have a long string of exercises together and prevents having to go back and forth.

Needed this today to get some stress out. Feeling better. 😊

W3/D4 Total upper + core

It’s late night but got this one done. Great workout!

Julianne

W3/D5 Total body lower focus

Foundations felt so good!! Looking forward to week 4!

Finished week 3 and looking forward to week 4. This challenge is flying by so fast. Way to go everyone!

Awesome workout to finish week 3! 👏🏻 Thank you!

W3/D6 Foundations + cardio

Loved this one! This is one of my favorites and I plan on downloading it to my account to use it again later. ❤️

I normally don’t love ladder challenges but this one was so much fun! My legs are shaking 🔥

W4/D1 Lower body ladder

Got this one done after a rough day. It made me feel a little better. 😊

This was a quick but super effective upper body workout! My goodness my arms hurt 🤣💪🏼

W4/D2 Upper body (shoulder, triceps + chest)

I knew I was going to struggle on this one but got it done. Proud I made it through! 🔥

Oof! That burnout😂 way to go guys!! Keep crushing it!

Say a prayer for my poor legs 🤣 my legs are on fire!! This was amazing!

W4/D3 Lower body

My arms and shoulders are on fire after this one. Feeling good!

Moving quickly to get 3 rounds done for each of those circuits in the time allotted made my arms feel the burn!! This flew by but was so much fun!

W4/D4 Upper body + core

Pamela

Great cardio! Loving this challenge so far. Keep up the great work everyone!

I really like up&down cardio workouts, this was so fun! 🙌🏻 Thank you!

W4/D5 Foundations + cardio

I love ladder workouts! 😁 This was so fun and worked overall my body! Thank you! 🙌🏻

W4/D6 Full body ladder

My legs are burning. I’ll be feeling this one tomorrow.

Whew that first round was a burner 🔥 🔥 🔥 great workout!

This one really targeted the glutes and it felt so good!

W5/D1 Lower body

Perfect week 5 and Monday motivation! So excited to finish this week strong 💪🏼

W5/D1 Mindset 5: Today!

This one went quick and had the opportunity to increase weight limits. Feeling strong! 😁

Let’s keep crushing it everyone!!🙌🏼

This upper body flew by! It was so much fun 💪🏼

W5/D2 Upper body (shoulder, chest + back)

This week has been flying by with every workout! The cardio was challenging today but I loved it!

This was so fun! 😊 I really enjoyed it!

W5/D3 core + cardio

I looove EMOMs and this one did not disappoint either! ☺️ Thank you!

I love EMOM workouts! Out of all the EMOM workouts I’ve ever done- this one is by far my favorite! I loved it so much! Worked up a great sweat

W5/D4 Total upper body EMOM

This was probably the most challenging total body workout in the entire challenge for me. It tested my limits! It was a great one though 💪🏼

This one went by quickly. I can’t believe how fast this challenge is going. So fun!

W5/D5 total body lower

Foundations combined with cardio is still my favourite! 🙂 It was so good to finish this week with it! ☺️

Wow, what an end to week 5!! Got to be honest- this week took it out of me. I’m ready for active rest next week 😅

W5/D6 Foundations + cardio

Thank you for another awesome challenge, Niki! This one has been so much fun ☺️

So excited! Love all of your plans in the app. Great variety and I never get bored. Thank you for what you do!

W6/D1 End of challenge

Feels good to have an active rest week. Let’s do this everyone! We got this. ☺️

This felt soo nice! 😊 I haven’t had an active recovery week in months so I’m about to enjoy it!

This felt so good! I was very excited for active rest week and this is why! This was much needed 😌

W6/D1 Lower body mobility/stability

W6/D2 Upper mobility + stability

W6/D3 Full body mobility/stability

Feeling so accomplished! Thank you for this awesome challenge and the amazing community. Way to go everyone! I can’t believe it’s over already. 😁

I can’t believe I just finished the very last workout in the spring challenge! It feels so surreal. This challenge has been so much fun! I learned how strong I really am and what I’m capable of. Thank you so much Niki for making these last 6 weeks so much fun!

W1/D1 Lower Body

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