Name: Playbook - Niki SugarySixpack - W18/D6 Total body
Uploaded: 2024-03-28T18:05:10.540Z
Duration: 45 min
Description: W18/D6 Total body

Stephanie

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

Courtney

Warmup
Core breathing
Quadruped knee lifts
Modified hip taps R&L
Wide Hip thrust hold
Adductor march
Tri dip knees bent
Sumo chair tap
Bob and rotate
Sumo hold with heel lift


Workout: total body mini circuits
Circuit 1 x3
16 alternating squat to swimmers press, 6 triple sumo squat, 16 alternating cross raise
Circuit 2 x3
16 Alternating Lunge and press, 18 wide hip thrust, 12 close chest press

Cooldown
Hip wiggle
Kneeling hip flexor stretch right/left
Seated figure four right/left
Cross body pull right/left
Seated thoracic rotation
Chest stretch
Cat cow

-Make sure rotation is coming from the thoracic spine (upper/mid back) not the low back
-Engage core and squeeze inner thighs before rotation
-See quadruped thoracic rotation in core work tutorials section

PN- Core breathing quadruped

-Connect to deep core before movement
-Deep core should stabilize and prevent torso from wobbling
-Imagine a bowl of water on your back that you don’t want to spill
-You should feel the ore working to stabilize and prevent torso movement
-Slow and controlled, focusing on the core
-See core hold tutorial
-Hips, ribs and head stacked and a light length through the torso for good alignment

PN-Quadruped knee lifts

-Keep hips lifted and picture a line from knees to head with hips, ribs and head in line
-Keep length through the body
-Avoid hips, ribs or waist sinking towards the floor
-Deep core engaged through movement to stabilize
-See modified hip taps tutorial for more detail

PN- Modified hip taps 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 at hip width or slightly wider
-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
-Glutes are engaged to hold top position for a slow three count each rep
-Deep core works with your breath throughout the movement! (see core breathing tutorial)

PN- Wide hip thrust hold with bodyweight

-Keep good alignment with hips ribs and head stacked with a light length through the torso
-Engage deep core and squeeze ball with inner thighs when marching legs
-See core hold tutorial

PN- Adductor march

-Only lower to elbows at 90 degrees
-Keep light length and hips, ribs and head stacked in line for good alignment
-Deep core works with breath through the movement (see core breathing tutorial)

PN- Tri dip with bent knees

-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
-Weight is not resting in the chair, just a quick touch
-Core works with breath through movement (see core breathing tutorial)

PN- Sumo chair tap

-Hips, ribs and head stacked throughout movement to keep from over arching low back or ribs flaring
-Allow foot you are twisting away from to pivot
-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 rotate

-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 with heel lift

Warm up

-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 in squat and at top of press
-Core works along with breath (see core breathing tutorial)
-Alternate sides

PN- Alternating squat to swimmers press

-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
-Only go to standing on third squat (quarter squat, half squat, full squat to standing)
-Core works with breath through movement (see core breathing tutorial)

PN- Triple sumo squat

-Keep hips, ribs and head stacked with a light length through torso
-Movement should come from the arm working, not the body helping to create momentum
-Core works along with breath (see core breathing tutorial)
-Cross body as much as feels comfortable, not forcing the range of motion

PN- Alternating reverse grip cross raise

Circuit 1

-Keep hips square when stepping back for lunge
-Keep hips, ribs and head in a stacked line throughout movement
-Front glute drives you up to standing
-Be sure ribs don’t flare at top of press (think pelvis and ribs lightly connected)
-Core works with breath through movement (see core breathing tutorial)

PN- Alternating reverse lunge and press

-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

-Can also be done of the floor if comfortable (montor feel dizziness and roll to side) on your back (and in1st trimester)
-Use chest to press weight towards ceiling
-Arms angle slightly down from shoulders, not straight out to the side
-Glutes squeeze to hold your body up, slight anterior pelvic tilt (towards ribs)
-Core works along with breath(see core breathing tutorial)
-Can be modified to standing upright with a band anchored or around ribs. Press out forward

PN- Close chest press

Circuit 2

-Tilt pelvis side to side
-Stretch arms forward with intention

PN- Hip wiggle

-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

-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

-Make sure rotation is coming from the thoracic spine (upper/mid back) not the low back
-Engage core and squeeze inner thighs before rotation
-See seated thoracic rotation in core work tutorials section

PN- Seated thoracic rotation

-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
-Low back shouldn't feel compressed

PN-Chest stretch

-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

Cool down

W18/D6 Total 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 💪 ☺️

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

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)

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

W17/D1 Lower 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

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?

W18/D6 Total body

Community

More workouts from Niki SugarySixpack