Name: Playbook - Niki SugarySixpack - W1/D1 Lower body
Uploaded: 2024-03-28T18:05:10.241Z
Duration: 40 min
Description: W1/D1 Lower body

Preggo again and forgot how great this series is for workouts during pregnancy. Thank you for making it challenging and safe!

Katie

Esculier

Fatma

Mallory

It was really hard but you know that’s beneficial.

Mhai

First workout since pregnancy started. This workout felt accessible even though I haven’t worked out in a couple months. Will continue to follow plan!

Julia

Morgan

My first workout with you! I’m pregnant, only 5 weeks! Hope everything will go well this time. Taking care of myself and the little babie with your program :)

Caroline

Mouza

9 wks pregnant with twins & just got the ok from my Dr to workout.. this was wonderful ☺️

Courtney

It was great 5 weeks pregnant and starting this prenatal set 
Do you recommend me to do the rest of the app like i was before

Perla

Carly Anderson

First workout since pregnancy nausea subsided, and it was killer.

Hannah

Being pregnant for the first time, this program and workouts help me continue to stay healthy without putting my pregnancy at risk ! Thank you!

Emilie Godin

Love this! I’m in my third trimester but it was all 100% safe for me too! Thank you!

Laura

Great first session! I will be feeling it tomorrow for sure!

Abbie

Svenja

Warmup: x1
- Core breathing
- Adductor bridge
- Star plank right& left
- Banded squat
- Banded sumo pulse
- Banded bridge
- Squat pop
- Bodyweight plie squat

Workout: Lower body pairs (rest 30 seconds before next pair)
- Pair 1 x 3
15 Deadlift, 16 Sumo Walk
- Pair 2 x 3
15 Sumo squat, 16 sumo squat reach
- Pair 3 x 3
14 Squat, 16 step skaters
- Pair 4x 3
16 Alternating step back lunge, 16 squat hold heel lift

- Glute burnout: x2 50 sec each: rest 20 seconds between rounds
Banded bridge, wide bridge hold

Cooldown: 
- ql stretch left/Right
- Seated figure four Left/Right
- Quad stretch left/Right
- Kneeling hip flexor stretch left/Right
- Hamstring stretch left/Right

30 seconds of work on each exercise 
10 seconds rest between each

-See core breathing tutorial for proper technique. Not belly breathing!
-Connect to the deep core from pelvic floor to transverse abs with exhale
-relax connection and allow deep core to lengthen with each inhale
-Keep hips, ribs and head stacked in line for good alignment

PN-Core breathing kneel

-Keep hips lifted and picture a line from feet to 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

PN- Star plank right & left

-Reach arms flat on the floor and set feet at about fingertips for foot position
-Feet positioned so you can gently hold up a ball or rolled towel (not lifted up or squeezing inner thighs yet)
-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
-Squeeze the ball between our knees as you lift 
-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)

PN- Adductor bridge

PN- Alternating heel taps

-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)

PN- Banded bridge

-Legs press out against the band, making sure knees are pressing out in line with legs and not being pulled in towards each other by the band
-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)

PN-Banded squat

-Legs press out against the band, making sure knees are pressing out in line with legs and not being pulled in towards each other by the band
-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)

PN-Banded sumo pulse

-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 to standing
-Weight stays back even when heels lift at the bottom of squat, avoid big shift forward
-Core works with breath through movement (see core breathing tutorial)

PN- Plie squat

-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
-Only go as quickly as you can keep good form and balance during ‘pop’ onto toes
-Core works with breath through the movement(see core breathing tutorial)

PN- Squat pop

Warm up

-Feet are at or slightly wider than hip width. Adjust to what feels best and accommodates belly as it grows
-Start movement with hips hinging back, allowing knees to bend after
-Upper body moves as one piece keeping a light length through the torso and hips, ribs and head stacked
-Lats engage to help support weights
-Use glutes and to pull you back to standing
-Core works with breath through the movement (see core breathing tutorials)

PN-Deadlift

-Take a sumo stance with feet wider than hips
-Knees and toes point the same direction
-Take small steps as you walk
-Only go as quickly as you can keep good form
-Core works gently with breath through the movement

PN- Sumo walk

Lower body pair 1

-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 to standing
-Core works with breath through movement (see core breathing tutorial)

PN- Sumo squat

-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
-Reach until feeling a gentle stretch along the side of the body
-Core works with breath through movement (see core breathing tutorial)

PN- Sumo reach

Lower body pair 2

-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)

PN- Squat

-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

PN- Step skater

Lower body pair 3

-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

PN- Alternating step back lunge

-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
-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
-Weight should stay shifted back during heel lift
-Core works with breath through movement (see core breathing tutorial)

PN- Squat hold heel lift

Lower body pair 4

-Reach arms flat on the floor and set feet at about fingertips for foot position
-Feet placed wider than hips, keeping knees and toes pointing the same direction
-Squeeze glutes to raise hips up, should not be felt in the low back
-Imagine your pelvis and ribs are gently connected through the movement. Ribs should ot flare out and low back should not arch.
-Your body makes a straight line from shoulders to knees at top
-Engage glutes each rep to raise hips back to top
-Deep core works with your breath throughout the movement! (see core breathing tutorial)

PN- Wide bridge hold

Glute burnout

-Bend is at the hip
-Should be felt on the side of the low back you’re stretching away from
-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

PN- QL stretch right and left

-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

PN- Seated figure four right and 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

PN-Quad stretch right and left

-Slight posterior pelvic tilt (tilting towards your ribs aka tuck) 
-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

PN- Kneeling hip flexor stretch right and left

-Bend at hip
-Keep light length through torso
-Front foot is flat

PN- Hamstring stretch right and left

Cooldown

W1/D1 Lower body

Prenatal Core Learning *IMPORTANT*

It will be nice to have an option for a music.

Emiliya

W1/D2 Upper body

Nausea letting up a bit today so i could try this again. Great deep core work, helps me recognize some weaknesses and imbalances. Thanks!

Samantha

W1/D3 Foundations

Tiffany

This one was amazing!!! I've been super lethargic and nauseous but this workout was able to take the edge off and give me a much needed energy boost!

Coraima Henderson

Great workout — really enjoyed the warm-up as it made me tap into core breathing and getting ready to exercise with weights. Excited as I am only 13 weeks pregnant, so many more workouts to go! Giddy-up☺️

W1/D1 Lower body

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