Name: Playbook - Niki SugarySixpack - W15/D5 Lightly weighted intervals
Uploaded: 2024-03-28T18:05:10.264Z
Duration: 35 min
Description: W15/D5 Lightly weighted intervals

Warmup
Core breathing
Lift off
Cat cow
Sumo pop
Hip circles right/left
Sumo hold tap ins
Raise and rotate
Bodyweight pulse squat and rotate


Workout: Lightly weighted intervals x3 rounds. 45 seconds work 15 rest
Bob and curl
Tap in
Squat tap combo
Weight tap over right/left
Sumo pop to chair

Cooldown
Seated inner thigh stretch right/left
Cross left side stretch right/left
Mermaid right/left
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

-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

-Keep majority of motion in the thoracic spine, not dumping into low back
-Exhale to arch (cat), inhale to cow
-Slow, controlled and intentional
-Don’t push range of motion to discomfort

PN- Cat cow

-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

-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
-Keep weight shifted back while lifting heel
-Modify depth as needed
-Core works with breath through movement (see core breathing tutorial)

PN- Sumo 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

-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

Warm up

-Hips, ribs and head stacked throughout movement to keep from over arching low back or ribs flaring
-Push off of one foot then the other to ‘bob’ side to side as you curl a light weight across body
-Only go as quickly as you can keep good form and control
-Core works with breath through movement (see core breathing/core hold tutorials)

PN- Bob and curl

-Hips hinge slightly back to keep good alignment of hips, ribs and head
-Tap feet quickly into the weight
-Core works with breath

PN-Tap ins

-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 the curl
-Only go as quickly as you can keep good squat form
-Core works with breath through the movement(see core breathing tutorial)

PN- Squat tap combo

-Only go as quickly as you can keep balance, control and intentional movement
-Core works along with breath
-Hinge slightly with step back
-Keep step back small so hips stay square
-Repeat other side

PN- Weight tap over 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 you can keep good form and balance on toes
-Weight is not resting on chair, just a light touch
-Core works with breath through movement (see core breathing tutorial)

PN- Sumo pop to chair

Workout

-Bend is at the hip
-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- Seated inner thigh stretch right & left

-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

Cool down

W15/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

W15/D5 Lightly weighted intervals

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