Name: Playbook - Niki SugarySixpack - W17/D5 Lightly weighted intervals
Uploaded: 2024-03-28T18:05:10.446Z
Duration: 30 min
Description: W17/D5 Lightly weighted intervals

Stephanie

Great! The right workout intensity I was looking for 🤩

Jessica Nocera

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

Andrea

taylor

Warmup
Core breathing
Raised slow v
Sumo pop
Hip circles right/left
Raise and rotate
Bodyweight pulse squat and rotate
Arch and round


Workout: lightly weighted intervals x3 rounds 45 sec work 15 rest
Squat combo 
Bob and reach
Sumo 45 degree press
Tap back combo
Skate curl

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

-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

-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

-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

-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

-Hips, ribs and head stacked throughout movement to keep from over arching low back or ribs flaring
-Reach overhead across your body as you come back to standing for a gentle side stretch
-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 reach

-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

-Move with control
-Only as quickly as you can keep good form
-Hips hinge back slightly to keep hips, ribs and head stacked
-Small steps back keeping hips square
-Lats engaged, shoulder blades pulled together to support weights
-Core works along with breath. Can stay gently engaged throughout for support

PN- Tap back combo

-Stay low and ‘skate’ side to side
-Sink down into a curtsy/skate squat keeping hips, ribs and head stacked in line with slight forward lean
-Core works with breath through movement
-Weight sits back in the hips, not forward in the toes
-Stay intentional and in control with the weights in the curl

PN- Skate squat and curl

Intervals

-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

W17/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

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

W17/D5 Lightly weighted intervals

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