Name: Playbook - Niki SugarySixpack - W1/D3 Foundations
Uploaded: 2024-03-28T18:05:10.282Z
Duration: 25 min
Description: W1/D3 Foundations

Mallory

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

Courtney

Foundation Circuit:45/:15 rest x 2
- Core breathing
- Hooklying opposites
- Side plank extension right/Left
- Quadruped hip circles
- Tabletop tap
- Child to down dog
- Quadruped Lift Off
- Chair roll
- Lying thoracic twist right/left
- Hip hikes right/left

-Connect to deep core (pulling together and lifting the pelvic floor into a wrapping of the transverse abs) with each exhale
-Release and relax deep core connection (think gentle length of pelvic floor/transverse abs) with each inhale
-See core breathing tutorial in Core Function section

PN- Core breathing on back

-Deep core engages before movement to stabilize and prevent movement of the hips and torso in exercise
-Limb movement is driven by core
-See core hold/ core breathing tutorials either core engagement technique can be used here

PN- Hooklying opposites

-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

PN- Side plank extension right and left

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

PN- Hip circles right and left

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

PN- Table top taps

-Deep core engages before moving (see core breathing tutorial)
-Keep good alignment, and move intentionally with control
-Exhale lift up, inhale once there, exhale to move back down to all fours. Engage deep core with exhale, relax with inhale

PN-Child to down dog

-Engage deep core and use lower abs to lift knees off the ground
-Keep hips ribs and head stacked for good alignment
-Keep a light length through your torso
-See core breathing/ core hold tutorials

PN-Lift off

-Deep core engages right before rolling back, relaxed on inhale when resting on back of chair and engaged on exhale again before rolling up or can stay engaged throughout (see core breathing/core hold tutorial)
-Slow and controlled
-Adjust how far you are from chair back for more of less difficulty (closer is easier,further is harder)
-For more detail see chair roll in core exercise tutorials

PN- Chair roll

-Make sure rotation is coming from the thoracic spine (upper/mid back) not the low back
-Engage core and squeeze inner thighs before rotation
-See lying thoracic rotation in core work tutorials section

PN- Lying thoracic rotation right and left

-Keep good alignment throughout with hips, ribs and head stacked and a light length through the torso
-Glute med (side glute) of standing leg is doing the work
-Very small range of motion
-Can be done on a stool, stack of books bottom step etc

PN- Hip hikes right and left

Foundation circuit

W1/D3 Foundations

Prenatal Core Learning *IMPORTANT*

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

Katie

Esculier

W1/D1 Lower body

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

Emiliya

Mouza

W1/D2 Upper body

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/D3 Foundations

Community

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