Name: Playbook - Niki SugarySixpack - W1/D4 Total body
Uploaded: 2024-03-28T18:05:10.342Z
Duration: 40 min
Description: W1/D4 Total 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☺️

Lauren

Starting to really feel my deep core engaging!

Mallory

Emiliya

Tirzah

Great! 12 weeks pregnant and trying to supplement my gym classes. Also love your YouTube follow alongs

Lyndsey

Emilie Godin

Svenja

Total Body

Warmup: x1
- Core breathing
- Side plank band pull
- Squat pulse
- Squat and squeeze
- Sumo pulse and rotate
- Wide bridge
- Plank slide kneeing
- Adductor taps
- Reverse plank taps

Workout: Total body pairs ( rest 30-6- seconds before next pair)
- Pair 1 x3
10 Squat curl, 10 weighted step burpee
- Pair 2 x3
14 Sumo Reverse Press, 12 tricep press
- Pair 3 x3
12 RDL to wide row, 12 squat and rotate
- Pair 4 x3
10 Deadlift curl press, 15 sumo 45-degree press

Cooldown: x1
- Hip wiggle
- Kneeling inner thigh stretch right/Left
- Cross over stretch right/Left
- QL stretch right/Left
- Hug yourself
- Kneeling hip flexor stretch right /left

-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

-Core engages before starting the movement to plank 
-Core works with breath within movement (see core breathing tutorial)
-Keep hips, ribs and head stacked for good alignment
-Light length through torso
-For more detail see plank slides in the core work tutorials section

PN-Plank slides kneeling

-Keep light length through the torso and good alignment with hips, ribs and head stacked throughout the movement 
-Deep Core engages before moving and works with breath throughout the movement 
-Glutes drive hips up
-Slight pelvic tilt towards ribs at top to help prevent dumping into low back
-Core works with breath through the movement. See core breathing tutorial

PN-Reverse plank taps

-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- Bodyweight wide bridge

-Engage deep core to drive movement
-Squeeze ball as you lift
-Small range of motion here, focus on getting the deep core and inner thighs firing

PN- Adductor taps

-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

-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 raise up i pulse, engaging the glutes to drive you up
-Slowly lower during pulse
-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-Body weight squat pulse

-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
-Squeeze ball activating chest connecting to the deep core
-Core works with breath through the movement(see core breathing tutorial)

PN-Squat and squeeze

-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

PN-Side plank band pull right & left

Warm 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
-Controlled lower of the weight after curl
-Core works with breath through movement (see core breathing tutorial)

PN- Squat curl

-Move with control
-Only as quickly as you can keep good form
-Core works with breath throughout movement. Exhale, connect, move on ‘hard’ part of exercise (see core breathing)

PN- Weighted step burpee

Total 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 up to standing
-Slow and controlled during lowering phase of press
-Don’t force a full extension of arm in reverse press, go to comfortable range of motion
-Core works with breath through movement (see core breathing tutorial)

PN- Sumo reverse press

-Press through hands to lift forearms off the floor, recruit triceps 
-Hips, ribs and head stacked for good alignment. Chin tucked
-Modify by bringing legs closer to arms. The further back the legs the harder it is on core and triceps. Err on the side of closer legs later in pregnancy for the sake of your core
-Core works with breath through movement, engaging with exhale before moving (see core breathing tutorial)

PN- Tricep press

Total body pair 2

-Start movement with hips hinging back, allowing minimal knee bend after
-Upper body moves as one piece keeping a light length through the torso and hips, ribs and head stacked
-Lats engaged to help support weights
-Use hamstrings and some glutes to pull you back to standing
-Core and lats stay engaged during row
-Core works with breath through the movement (see core breathing tutorials)

PN- RDL to wide row

-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
-Rotate at the hips allowing one foot to pivot, this is not a twist at the torso. Whole torso moves as one piece
-Core works with breath through the movement (see core breathing tutorial)

PN- Squat and rotate

Total body pair 3

-Hinge hips back
-Torso should move as one piece with hips, ribs and head staying ‘stacked’ to maintain a neutral spine
- Deep core engages with exertion to support spine in deadlift (works along with movement and breath)
-Lats engaged to support weights
-Glutes pull you back to standing position
-Curl and press when back to standing position keeping hips, ribs and head stacked in good alignment

PN- Deadlift curl to press

-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
-Only go as quickly as allows for good form
-Quick but controlled during the movement
-Core works with breath through movement (see core breathing tutorial)

PN- Sumo 45 degree press

Total body pair 4

-Tilt pelvis side to side
-Stretch arms forward with intention

PN- Hip wiggle

-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

PN- Kneeling inner thigh stretch right and left

-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

PN- Cross over stretch right and left

-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

-Rotate palms up as arms open back to feel a chest stretch
-Move with control

PN- Hug yourself

-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

Cooldown

W1/D4 Total body

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.

Mouza

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

W1/D5 Intervals

Lili

W1/D6 Total body

Didnt want to do it. Hated it at first but now I’m really glad I did it.

W2/D1 Lower body

W2/D2 Upper body

Love the gentle yet strong opportunity to focus on my deep core

W2/D3 Foundations

This wiped me out! Felt so good to move my body and be challenged! Thank you!

Eden

I love being able to workout when my nausea subsides for a bit!

Kelsey

Great workout. Bit confusing on how many reps to do on each side versus split reps listed per side…

W2/D4 Total body

Still sore from yesterday's total body, that was a good one!!

Jane

W2/D5 Intervals

Lucy

W2/D6 Total body

One of the warmups was listed as 1 rep rather than 30 sec

W3/D1 Lower body

Exercises bent row and wide row is the same video

Lorena Prado

W3/D2 Upper body

W3/D3 Foundations

Set 1 and 2 were out of order. Good workout with a toddler zooming around my legs! Just have to keep the phone out of his reach

Tough because I'm really tired.. but felt good. Thank you.

W3/D4 Total body

W3/D5 Intervals

Great workout. Initially tried to do the new 25 min follow alongs (total body and lower body), and couldn't get them to load/play.

W3/D6 Total body

Who said prenatal needs to be boring! Always something different. Very happy with the program thus far!

W4/D1 Lower body

I am loving the prenatal workouts! I love the focus on core and stability!

Nikki

W4/D2 Upper body

W4/D3 Foundations

W4/D4 Total body

W4/D5 Intervals

Finally getting my energy back at 12 weeks pregnant. Such a great workout to come back too!

W1/D4 Total body

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