Name: Playbook - Niki SugarySixpack - W1/D5 Intervals
Uploaded: 2024-03-28T18:05:10.358Z
Duration: 30 min
Description: W1/D5 Intervals

Mallory

Interval Cardio

Warm-up:
- Core breathing
- Dead bug
- Raised slow V
- Sumo pop
- Hip circles right/Left
- Bodyweight pulse squat and rotate
- Raise and rotate
- Bodyweight squat march
- Arch and round

Workout intervals x3: 45 seconds work 15 rest
- Raised step burpee
- In and out fast feet
- Shuffle
- Fast foot drop
- Raised cross reach

Cooldown
- Quadruped pelvic tilt
- Mermaid left/right
- Quad stretch right/left
- Hamstring stretch 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
-See core hold/ core breathing tutorials either core engagement technique can be used here

PN- Dead bug march

-Core works to stabilize torso and prevent wobbling in the movement (see core hold tutorial)
-Slow, controlled and intentional
-Keep good alignment with hips, ribs and head stacked

PN-Raised slow mountain climber

-Rotation come from the hip, not the waist/torso
-Allow foot you are twisting away from to pivot
-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 in pulse, engaging the glutes to drive you up
-Slowly lower during pulse, recruit the glutes
-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- Pulse squat and rotate

-Hinge at hips to bend. Can adjust depth as needed for comfort
-Lats engage before moving arms
-Core works with breath through movement (see core hold/core breathing tutorial)

PN-Raise and rotate

-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
-March can be modified to barely off the ground
-Be sure to stabilize through the core for balance and stability during march
-Core works with breath through the movement(see core breathing tutorial)

PN- Squat march

-Move with intention and control
-Core works gently with breath in movement(see core breathing tutorial). Exhale and engage as you round upper back, inhale and relax connection

PN- Arch and round

Warm up

-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- Raised step burpee

-Step feet quickly together and then apart before dropping into a squat
-Core works with breath throughout movement

PN- In and out fast feet

-Stay as low as you can with good form
-Only go as quickly as you can keep good form
-Hinge at the hips slightly to keep good alignment and hips, ribs and head stacked

PN- Shuffle

-Keep feet quick but close to the floor for low impact
-Very slight hip hinge back
-Step out quickly to spread feet to drop into a squat at the end of each mat
-Only go as quickly as you can keep good form
-Core works with breath throughout movement

PN- Fast foot drop

-Core works to stabilize torso and prevent wobbling in the movement (see core hold tutorial)
-Only move as quickly as you can keep from wobbling
-Modify by lifting leg and not reaching

PN- Raised cross reach

Workout intervals

-Alternate between anterior and posterior pelvic tilt
-Be intentional and controlled with movement
-Core works gently along with breath

PN- Quadruped pelvic tilt

-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

-Reach up to feel light stretch through the front body from hip flexor to chest
-Avoid over arching low back. Visualize the ribs and hips lightly connected by a string
-Use glute of front leg to press off floor
-Adjust leg position slightly for comfort
-Core works with gently breath throughout movement

PN- Mermaid 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

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

PN- Hamstring stretch right and left

Cooldown

W1/D5 Intervals

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

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☺️

Lauren

W1/D4 Total body

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.

Svenja

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/D5 Intervals

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