Name: Playbook - Niki SugarySixpack - W14/D5 lightly weighted intervals
Uploaded: 2024-03-28T18:05:10.153Z
Duration: 30 min
Description: W14/D5 lightly weighted intervals

16 weeks pregnant with twins and feeling strong 💪 ☺️

Courtney

Needs timer function added in. I let the app folks know as well.

Allison

I was not expecting it to be this hard ! Loved it !

Emilie Godin

Warmup
Core breathing
Supported boat taps
Sumo pop
Hip circles right/left
Squat hold heel lift
Raise and rotate
Bodyweight pulse squat and rotate
Cat stretch

Workout: lightly weighted cardio x3 rounds 45 seconds work 15 rest
Deadlift combo
Lunge curl combo right/left
Sumo cross punch
Hinge and clean and press right/left

Cooldown
Cross leg side stretch right/left
Mermaid right/left
Quad stretch right/left
Hamstring stretch right/left
Cross over 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 quadruped

-Deep core engages before leaning back (see core hold tutorial) 
-Core drive the lifting of the heels
-Arms support you as much as needed but core should still be working

PN- Supported boat heel lift

-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 you can keep good form and balance on toes
-Core works with breath through movement (see core breathing tutorial)

PN- Sumo pop

-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 & left

-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

-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

-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

-Keep motion in the thoracic spine
-Exhale with arch, inhale back to starting position

PN- Cat stretch

Warm up

-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
-Shrug weight up and press weight/s up to ceiling maintaining control
-Only go as quickly as you can keep good form and control of the weights

PN- Deadlift combo

-Keep hips square during lunge
-Adjust depth of lunge and length of step back for comfort
-Slight forward lean in lunge to keep good alignment (hips, ribs and head stacked and a light length through torso)
-Slow and controlled lower
-Length through the torso with hips, ribs and head stacked
-Avoid using momentum and hips to help weight up
-Core works along with breath throughout movement (see core breathing tutorial)

PN- Lunge and curl combo right & left

-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
-Rotate from hips, not torso
-Core works with breath through movement (see core breathing tutorial)

PN- Sumo cross punch

-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
-Only go as quickly as you can stay in control in of weights in movement
-Keep hips ribs and head ‘stacked’ so that ribs don’t flare at the top of press

PN- Hinge and clean and press right & left

Circuit

-Reaching over head to feel stretch along side body
-Keep length through torso
-The goal is a gentle stretch, not discomfort

PN- Crossed leg side stretch right & 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 & 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 & left

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

PN- Hamstring stretch right & 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 & left

Cool down

W14/D5 lightly weighted intervals

Prenatal Core Learning *IMPORTANT*

It would be great if you could add some voice instructions and maybe do something about that timer to make it easier to use.

Sandra

Thighs were burning. Loved this as my first day back into working out 😬

Korina

Finally feel like I can workout again. This pregnancy workout is both appropriate and challenging.

W13/D1 Lower body

Ashley

So nice to click play and not have to modify a workout! ❤️

W13/D2 Upper Body

W13/D3 Foundations

First time trying one of this formats while pregnant, they definitely feel more complete, but my 2yo just keeps taking the phone lol. Thanks!

Maria Jose

monicamora41@hotmail.com

Joanne Carrillo

W13/D4 Total body

Great workout! Got sweaty and felt like my hearts still pumping even after the cool down

Carlona

For me it was a bit too little of cardio so added another round and was fully satisfied. Thank you!

Linda

W13/D5 Interval Cardio

Samantha

W13/D6 Total body

it felt so good doing this. I not pregnant and yet it was challenging.


Thank you Niki :)

Huds

Loved it! It was challenging and felt a good burn!☺️👍🏻

Alex

W14/D1 Lower body

I'm a tall girl who always slumps. All this back work was great!!!

Jane

Nothing plays through. You have to y'all okay for every 30 sec. Also, I never could get the second video of the sets to play

Andrea

I prefer the work with classes rather than clicking through but otherwise enjoyed the workout

W14/D5 lightly weighted intervals

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