Name: Playbook - Niki SugarySixpack - W2/D1 Lower body
Uploaded: 2024-03-28T18:05:10.382Z
Duration: 40 min
Description: W2/D1 Lower body

Tiffany

Didnt want to do it. Hated it at first but now I’m really glad I did it.

Mallory

Not feeling good at all, only in my 6th week of pregnancy and feeling super sick, and love that I can pull these workouts up and do them any time during the day at home when I’m finally feeling up for it!

Michelle Newman

Jane

Warmup
- Core breathing
- Hip hikes right/left
- Side to side Pelvic tilt
- Heel raise squat hold
- Bodyweight plie squat
- Adductor March
- Squat tap in

Workout: Lower body pairs (30 sec rest between pairs)
Pair 1 x3 
- 15 Sumo deadlift to squat
- 16 Side to side tap squat
Pair 2 x 3
- 16 Deadlift to squat
- 20 Sumo Pulse
Pair 3 x3 
- 15 Sumo pulse squat
- 16 Chair tap squat
Pair  4 x3
- 15 rdl
- 12 squat tap shift

- Glute burnout x1 50 seconds each 10 seconds rest
- Clam right/Left
- Abduction right/Left

Cooldown x1 
- Seated figure four Left Right
- Seated wide leg fold
- Quad stretch left Right
- Kneeling hip flexor stretch left Right

-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

-Squeeze glute to lift off the ground
-Keep good alignment with hips ribs and head stacked
-Light length through body
-Core works along with breath(see core hold tutorial)

PN- Glute tap right & left

-Keep good alignment throughout with hips, ribs and head stacked and a light length through the torso
-Glute med (side glute) of standing leg is doing the work
-Very small range of motion
-Can be done on a stool, stack of books bottom step etc

PN- Hip hikes 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

-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

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

PN- Squat tap in

-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

Warm up

-Feet wider than hips
-Make sure knees and toes are pointed in the same direction
-Start movement with hips hinging back
-Upper body moves as one piece keeping a light length through the torso and hips, ribs and head stacked
-Use glutes and inner thighs to pull you back to standing
-Think spreading the floor with your feet as you press to standing
-Core works with breath through the movement (see core breathing tutorials)

PN- Sumo deadlift

-Stay low for your step to the side
-Only go as quickly as you can keep good form
-Core works with breath throughout movement

PN- Side to side squat tap

Lower body pair 1

-Feet wider than hips
-Make sure knees and toes are pointed in the same direction
-Start movement with hips hinging back
-Upper body moves as one piece keeping a light length through the torso and hips, ribs and head stacked
-Use glutes and inner thighs to pull you back to standing
-Think spreading the floor with your feet as you press to standing
-Core works with breath through the movement (see core breathing tutorials)
-Shrug (curl to modify if using lighter weight) the weight up to your shoulders to squat
-Hips, ribs and head are stacked through squat to prevent ribs flaring and lower back arching
-Use glutes and inner thighs to press back to standing from the squat

PN- Sumo deadlift to 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 raise up for pulse
-Slow and controlled during lowering phase of pulse
-Core works with breath through movement (see core breathing tutorial)

PN- Sumo pulse

Lower body pair 2

PN- Sumo pulse bodyweight

-Hips, ribs and head stacked throughout movement to keep from over arching low back or ribs flaring
-Hinge and sit back to tap the chair
-Lats engage to help support weight
-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- Chair tap weighted

Lower body pair 3

-Start movement with hips hinging back, allowing minimal knee bend after
-Upper body moves as one piece keeping a light length through the torso and hips, ribs and head stacked
-Lats engaged to help support weights
-Use hamstrings and some glutes to pull you back to standing
-Core works with breath through the movement (see core breathing tutorials)

PN- RDL (Romanian dead lift)

-Sit back in a quarter squat and hinge forward slightly
-Avoid coming back to standing until done with reps/time
-Keep tap backs small so that hips can stay square
-Core works with breath through movement

PN- Squat tap shift

Lower body pair 4

-Keep heels together and press out against band to rotate hip open
-Should feel in the side glute
-Can modify by using no band
-Can be on the floor or lifted up on the forearm. Be extra mindful length, alignment and core if lifted up
-Core works with breath through movement. Exhale, connect move (see core breathing tutorial)

PN- Clam right & left

-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
-For more detail see lying abduction in core work tutorials

PN- Lying abduction right & left

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

-Bend is at the hip, not by rounding the back
-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 wide leg fold 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

-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

Cooldown

W2/D1 Lower body

Prenatal Core Learning *IMPORTANT*

Preggo again and forgot how great this series is for workouts during pregnancy. Thank you for making it challenging and safe!

Katie

Esculier

W1/D1 Lower body

It will be nice to have an option for a music.

Emiliya

Mouza

W1/D2 Upper body

Nausea letting up a bit today so i could try this again. Great deep core work, helps me recognize some weaknesses and imbalances. Thanks!

Samantha

W1/D3 Foundations

This one was amazing!!! I've been super lethargic and nauseous but this workout was able to take the edge off and give me a much needed energy boost!

Coraima Henderson

Great workout — really enjoyed the warm-up as it made me tap into core breathing and getting ready to exercise with weights. Excited as I am only 13 weeks pregnant, so many more workouts to go! Giddy-up☺️

Lauren

W1/D4 Total body

W1/D5 Intervals

Lili

W1/D6 Total body

W2/D2 Upper body

Love the gentle yet strong opportunity to focus on my deep core

W2/D3 Foundations

This wiped me out! Felt so good to move my body and be challenged! Thank you!

Eden

I love being able to workout when my nausea subsides for a bit!

Kelsey

Great workout. Bit confusing on how many reps to do on each side versus split reps listed per side…

W2/D4 Total body

Still sore from yesterday's total body, that was a good one!!

W2/D5 Intervals

Lucy

W2/D6 Total body

One of the warmups was listed as 1 rep rather than 30 sec

W3/D1 Lower body

Exercises bent row and wide row is the same video

Lorena Prado

W3/D2 Upper body

W3/D3 Foundations

Set 1 and 2 were out of order. Good workout with a toddler zooming around my legs! Just have to keep the phone out of his reach

Tough because I'm really tired.. but felt good. Thank you.

Svenja

W3/D4 Total body

W3/D5 Intervals

Great workout. Initially tried to do the new 25 min follow alongs (total body and lower body), and couldn't get them to load/play.

W3/D6 Total body

Who said prenatal needs to be boring! Always something different. Very happy with the program thus far!

W4/D1 Lower body

I am loving the prenatal workouts! I love the focus on core and stability!

Nikki

W4/D2 Upper body

W4/D3 Foundations

W4/D4 Total body

W4/D5 Intervals

Finally getting my energy back at 12 weeks pregnant. Such a great workout to come back too!

W2/D1 Lower body

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