Name: Playbook - Niki SugarySixpack - W17/D1 Lower body
Uploaded: 2024-03-28T18:05:10.406Z
Duration: 45 min
Description: W17/D1 Lower body

If the goal was to totally murder my lower body, you achieved it!! Doing each exercise 3-times in a row really created a burn. I feel strong! Great workout (that will make me sore tomorrow LOL)

Stephanie

This was good but why was there only one round of weights? In the old app there were at least two, if not three.

taylor

Warmup
Core breathing
V abduction right/left
Banded wide hip thrust
Banded chair tap out right/left
Bodyweight plie squat
Sumo reach
Hip thrust squeeze

Workout: Lower body singles
12 Split deadlift right/left
12 curtsy to step back lunge right/left
12 Slide squat right/left
12 Stationary skater right/left
12 Shifted sumo squat right/left

Glute burnout - 35 seconds each: 10 rest x2 rounds
Banded sumo bob
Banded penguin
Band walk

Cooldown
Seated figure four right/left
Cross body pull right/left
Quad stretch right/left
Hamstring stretch right/left
Kneeling hip flexor 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

-Can be lying on the floor or lifted up on elbow for added core work
-If on elbow, be mindful of alignment and core engagement with each exhale and leg lift
-Isolate glute to pull your leg up towards the ceiling
-Toe alternates taps behind the foot and in front of the foot
-For more detail see lying abduction in core work tutorials (form tips will be the same as  abduction besides the V)

PN- V abduction right & left

-Position your back at the bottom of shoulder blade height on a stable chair, couch, coffee table that won't slide away.
-Feet wider than hips. Make sure knees and toes are pointing the same direction
-Imagine your pelvis and ribs are gently connected through the movement. Ribs should ot flare out and low back should not arch.
-Squeeze glutes to raise hips back up, should not be felt in the low back
-Your body makes a straight line from shoulders to knees at top
-Deep core works with your breath throughout the movement! (see core breathing tutorial)

PN- Wide hip thrust bodyweight

-Sit back into a quarter squat aka chair pose. Adjust depth as needed
-Standing glute should be working to hold weight as you tap out other foot against resistance of band
-Intentional and controlled movement

PN- Banded chair tap out

-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
-Weight stays back even when heels lift at the bottom of squat, avoid big shift forward
-Core works with breath through movement (see core breathing tutorial)

PN- Plie squat

-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

-Position your back at the bottom of shoulder blade height on a stable chair, couch, coffee table that won't slide away.
-Work to keep hips level. Lifted leg side should not dip down
-Imagine your pelvis and ribs are gently connected through the movement. Ribs should ot flare out and low back should not arch.
-Squeeze glutes to raise hips up, should not be felt in the low back
-Think of back hinging or rotating on the edge of chair during movement
-Your body makes a straight line from shoulders to knees at top
-Pause for a 3 count at the top. Glute is engaged holding you up
-Deep core works with your breath throughout the movement! (see core breathing/core hold tutorial)

PN- Hip thrust with pause

Warm up

-Start movement with hips hinging back, allowing knees to bend after
-Upper body moves as one piece keeping a light length through the torso and hips, ribs and head stacked
-Most of weight in one leg while the other is used for balance
-Lats engage to help support weights
-Use glute of working leg and to pull you back to standing
-Adjust stance as needed for comfort. Non working leg can be back or to the side slightly as long as hips stay square and form is good
-Core works with breath through the movement (see core breathing tutorials)

PN- Split deadlift right & left

-Step back and across body only as you can keep good alignment in curtsy
-Front foot should remain planted as you go straight into a step back lunge
-Try to complete all reps without going back to standing position
-Keep range of motion to where you can maintain good form
-Press up through front leg, recruiting glute much as possible in both lunges
-Controlled movement
-Core works with breath throughout movement (see core breathing tutorial)

PN- Curtsy to step back lunge right & left

-Weight is in one leg while other is there for balance
-Sit back into a half squat on one leg while the other slides out along the ground
-Press up using the glute of the planted leg
-If worried about balance, hold one weight and rest a hand on a wall or chair
-Core works with breath through movement

PN- Slide squat right & left

-Step back and across body only as much as feels comfortable
-Only move as quickly as you can keep good form and control
-Press up through glute of front leg
-Core works along with breath

PN- Stationary skater right & left

-Feet are wider than hips with knees and toes pointing the same direction
-Majority of weight is in one leg as you squat into it. Other leg is there for balance
-Press back to standing through the weight bearing foot. Make sure it's planted firmly on the floor, heel to toe even though weight is shifted back into balls of feet and heels
-Keep hips, ribs and head stacked in line to prevent ribs from flaring or low back from overarching
-Core works along with breath (see core breathing tutorial)
-Alternate legs

PN- Sumo shift squat 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
-Push off of one foot then the other to ‘bob’ side to side. Toes don’t have to leave the ground
-Core works with breath through movement (see core breathing/core hold tutorials)

PN- Sumo bob

-Feet or legs (modify by moving band up) are pressing out against the band with each side step
-Small steps
-Start with legs wider than hips
-Avoid hips hiking up and lots of excess torso movement. Glutes are doing the work

PN- Banded penguin

-Knees and feet wider than hips
-Legs pressing out against the band to activate glute
-Take small steps forward and back without allowing band to pull your feet towards each other at all
-Avoid hips hiking up and lots of excess torso movement. Glutes are doing the work

PN- Band walk

Glute burn out

-Foot is flexed
-Bend at the hips towards leg to feel a light stretch
-Can do laying on the floor (pillows to prop up if past the first trimester) with foot on the wall instead of floor if it doesn't feel good in a chair

PN- Seated figure four right & left

-Keep light length through torso
-Pull leg towards opposite shoulder to feel a stretch deep in the hip and glute

PN- Cross pull right & left

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

PN- Hamstring stretch right & left

-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 & left

Cool down

W17/D1 Lower body

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/D2 Upper body

Elizabeth

Emilie Godin

W14/D3 Foundations

Great workout! 14 weeks today and so thankful to be moving!

Kelsey

Add timers back in to exercise screen. It’s pretty inconvenient without them.

Allison

These workouts have kept me feeling healthy throughout my pregnancy. I love having workings geared to the trimester I’m in!!

Emma

W14/D4 Total body

16 weeks pregnant with twins and feeling strong 💪 ☺️

Courtney

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

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

W14/D5 lightly weighted intervals

Hanna

Has been a long week with work. but hubby gave the baby a bath so I could get this in and it feels so good!!!

Love the prenatal workouts! They give the right amount of strength and cardio and focus ALOT on core. Love them!

Nikki

W14/D6 Total body

Great!! It felt so good to move. Thank you.

Loveleen Dhaliwal

Jessica Nocera

I appreciate your quick response! It's nice to see you truly care! I loved it, can't wait to do more. Finally excited about working out again ☺️

Kiley Burton

W15/D1 Lower body

It was good but am a bit confused on whether it is 16 (or 12) per arm or total. I did total and the workout was quicker than you had listed. More clarity there would be helpful!

The time for the workout was way off. It was much shorter.

Mary

W15/D2 Upper body

W15/D3 Foundations

Think the wide leg hip thrusts could be wrong video, you don't appear to be moving!

It was great. Only thing I noticed is that there is no timer on the seated on hip stretch

W15/D4 Total body

W15/D5 Lightly weighted intervals

Traveling, but got it done in the driveway during nap time 💪

W15/D6 Total body

Katelyn

Loved this one! Needed a good burn today 💪🏻

Daniela

W16/D1 Lower body

Amanda

I loved it! I would like  you to say how much weight are you using, just as a reference

W16/D2 Upper body

Last two exercises are listed as 1 rep, should it be 10?

W16/D3 Foundations

Sarah

W16/D4 Total body

W16/D5 Interval cardio

It was great! But when there are two sides to do for an exercise or stretch it’s hard to tell if you should split the reps/time, or do the full reps/time for each side. I do the latter to be sure, but it’s just a little confusing. Otherwise, I have loved your workouts!

Abbie

W16/D6 Total body

This was a fun one! Only question is the last set of 12. Is that 12 total (6 each arm) or 12 each arm for a total of 24?

W17/D2 Upper body

I know this is going to come in handy when it’s time to deliver this baby! Thank you so much for sharing and helping me prepare to meet him or her!

Emily

W17/D3 Foundations

Great work out. Quick question: how are the reps for the sumo deadlift to squat? 12 of both the deadlift and squat or 6 of each?

W17/D4 Total body

Great! The right workout intensity I was looking for 🤩

Good sweat! Even without plyos the HIIT sessions in the prenatal plan get your heart going!

W17/D5 Lightly weighted intervals

This workout had a lot of upper body (which was great), but there was no upper body warm up. I ended up tweaking my upper back/neck. I would suggest going to the cooldown and doing some of those exercises to warm up the back a bit (or do some of her other back specific warm up exercises from some of the other days) to warm up a bit better than what’s offered today. Other than that, it was a great workout.

Great! Only small issue is there was a repeat exercise with weights from yesterday. It was the squat with tricep kickback. Still loving this for helping me stay fit in pregnancy!

W17/D6 Total body

W18/D1 Lower body

I wish the timers went on their own and the rounds kept track of themselves.

Alayna

W18/D2 Upper body

Marwa

It was my first time using the app. I struggled to get it to flow from one exercise to the next without me manually doing it and putting the timer on? I’m sure with time I will figure it out and it will be more efficient

Kira

W18/D3 Foundations

W18/D4 Total body

Same cardio workout we’ve done a few times this trimester. Could use some variety.

That last workout was too complicated for me 😬 I just did squatted side steps instead

W18/D5 Interval cardio

Loved it! So glad to start the prenatal program!!

W18/D6 Total body

W19/D1 Lower body

W19/D2 Upper body

W19/D3 Foundations

Great workout.  I still struggle to understand what a rep is on some of the compound moves.

W19/D4 Total body

It took me 36 minutes to do warm up, just 3 sets (not the 4 required/suggested) and cool down. It would have taken at least 45 minutes to do the workout as written. It was a good workout though!

W19/D5 Lightly weighted intervals

Took me 32 min so a bit quicker then planned. This was a nice, more relaxed workout which I needed today!

W19/D6 Total body

Great one. Do weights get less used now that we're in the second part of the second trimester?

Halfway there @ 20 weeks and so grateful for the prenatal programs to keep me fit and mobile! ♥️

W20/D1 Lower body

Quicker workout today but arms are feeling strong!

I couldn’t figure out how to just let the videos run through each exercise and then move onto the next in a follow along fashion. Instead I had to keep going back to the main page to choose the next exercise. I also had to time myself/ count my reps bc the clips were not timed correctly  nor did they stop when the set was complete

Kristina

W20/D2 Upper body

W20/D3 Foundations

W20/D4 Total body

Really good workout! Got my heart pumping. Took me about 39:30 to finish (I probably use more rest than she would recommend-I just get my heart rate to 155 before moving to the next exercise)

Great workout! Once the heart gets going is when the fun begins hehe 😁

W20/D5 Lightly weighted intervals

Great mix of exercises/moves! Great cool down too 👍🏼

Helpful for re starting exercise after first trimester nausea. Would be helpful to know how to do breathe while in specific workout but I’ll check the tutorials

Ayana

W20/D6 Total body

Great leg workout! The glute burnout wasn’t my favorite but got it done ✅

Great leg workout and love doing deadlifts in pregnancy. When the baby is kicking with hip trust, any recommendations on weight placement?

W17/D1 Lower body

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