Name: Playbook - Niki SugarySixpack - W2/D3 Foundations
Uploaded: 2024-03-28T18:05:10.447Z
Duration: 25 min
Description: W2/D3 Foundations

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

Mallory

Foundations (45 seconds work each exercise: 15 rest between)

Core breathing
- Plank slides kneeling
- Side plank extension right/left
- Dead bug march
- Quadruped adductor lift off
- Child to down dog
- Hooklying opposites
- Chair roll
- Seated thoracic twist
- Lower ab activation
- Adductor tap
- Bodyweight sumo reach

-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

-Core engages before starting the movement to plank 
-Core works with breath within movement (see core breathing tutorial)
-Keep hips, ribs and head stacked for good alignment
-Light length through torso
-For more detail see plank slides in the core work tutorials section

PN- Plank slides kneeling

-Deep core engages before movement to stabilize and prevent movement of the hips and torso in exercise
-See core hold/ core breathing tutorials either core engagement technique can be used here

PN- Dead bug march

-Engage deep core and use lower abs to lift knees off the ground
-Squeeze ball as you lift
-Keep hips ribs and head stacked for good alignment
-Keep a light length through your torso
-See core breathing/ core hold tutorials

PN- Quadruped adductor lift off

-Deep core engages before moving (see core breathing tutorial)
-Keep good alignment, and move intentionally with control
-Exhale lift up, inhale once there, exhale to move back down to all fours. Engage deep core with exhale, relax with inhale

PN-Child to down dog

-Deep core engages before movement to stabilize and prevent movement of the hips and torso in exercise
-Limb movement is driven by core
-See core hold/ core breathing tutorials either core engagement technique can be used here

PN- Hooklying opposites

-Deep core engages right before rolling back, relaxed on inhale when resting on back of chair and engaged on exhale again before rolling up or can stay engaged throughout (see core breathing/core hold tutorial)
-Slow and controlled
-Adjust how far you are from chair back for more of less difficulty (closer is easier,further is harder)
-For more detail see chair roll in core exercise tutorials

PN- Chair roll

-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

-With each exhale connect from pelvic floor up to lower abs 
-Pelvic floor is a pulling together and lifting(front to back + side to side and lift up into your body gently)
-Lower transverse activates by wrapping up and in. Think ‘wrapping low torso and scooping’ 
-Notice my belly pulling up and in
-Not belly button to spine - the low abs are near hip bones much lower than the belly button.

PN- Lower ab activation

-Engage deep core to drive movement
-Squeeze ball as you lift
-Small range of motion here, focus on getting the deep core and inner thighs firing

PN- Adductor taps

-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

Foundation circuit

W2/D3 Foundations

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

Tiffany

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

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

W2/D1 Lower body

W2/D2 Upper body

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!!

Jane

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/D3 Foundations

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