Name: Playbook - Niki SugarySixpack - W2/D4 Total body
Uploaded: 2024-03-28T18:05:10.461Z
Duration: 40 min
Description: W2/D4 Total 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…

Katie

I’m embarrassed by how sweaty I got during that😆

Mallory

Emilie Godin

Warmup
- Core breathing 
- Side plank leg lift right/left
- Alternating heel taps
- Quadruped pelvic tilt
- Squat and squeeze
- Sumo pulse and rotate
- Plank slide
- Wide bridge
- Side plank extension

Workout: Total body circuit x3 
- 12 step out squat to press
- 12  Sumo curl
- 18 sumo pop to chair
- 8 Sit squat right/ left
- 10 V lunge right/ left
- 10 Hay baler right/left

Cooldown
- Hip wiggle
- Kneeling inner thigh stretch right left
- Lat stretch
- QL stretch right/left
- Hug yourself
- Kneeling hip flexor stretch right/left
- 90-90

-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

-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

PN- Star plank right & left

-Engage deep core before lifting legs off ground
-Core works to stabilize and keep torso still through movement/prevent wobbling (see core hold tutorial)
-Core should drive movement of legs
-Slow and controlled

PN- Alternating heel taps

-Reach arms flat on the floor and set feet at about fingertips for foot position
-Feet placed wider than hips, keeping knees and toes pointing the same direction
-Squeeze glutes to raise hips up, should not be felt in the low back
-Imagine your pelvis and ribs are gently connected through the movement. Ribs should ot flare out and low back should not arch.
-Your body makes a straight line from shoulders to knees at top
-Engage glutes each rep to raise hips back to top
-Deep core works with your breath throughout the movement! (see core breathing tutorial)

PN- Bodyweight wide bridge

-Alternate between anterior and posterior pelvic tilt
-Be intentional and controlled with movement
-Core works gently along with breath

PN- Quadruped pelvic tilt

-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 bodyweight

-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 body
-For more detail see plank slides in the core work tutorials section

PN- Plank slide

-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 i pulse, engaging the glutes to drive you up
-Slowly lower during pulse
-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- Squat pulse

-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
-Squeeze ball activating chest connecting to the deep core
-Core works with breath through the movement(see core breathing tutorial)

PN-Squat and squeeze

Warm up

-Sit back and down into the squat, only go to range of motion that allows proper form
-Weight is mostly back in your heels and balls of feet but big toe is in contract with the ground
-Glutes drive the movement up to standing
-Ribs stay ‘tucked’ and pelvis stays close to neutral so that the low back isn’t over arching at the bottom of the squat (sticking out butt) and ribs aren’t flaring at the top of the press. Keep hips, ribs and head in line.
-Core works with breath throughout movement (see core breathing tutorial)

PN- Step out squat to press 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
-Use glutes and inner thighs to press to standing
-Controlled lower after curl
-Don’t let weights pull you forward during squat
-Core works with breath through movement (see core breathing tutorial)

PN- Sumo curl

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

PN- Sumo pop to chair

-Engage glutes to press through the floor from seated to standing
-Controlled lower back to seated position
-Foot is planted firmly on the floor, heel to toe even though weight is sitting 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)

PN- Sit squat

-Only step so far that you can keep hips square
-Keep light length thorough torso and hips ribs and head stacked 
-Land lightly
-Only go as quickly as you can keep good form

PN- V lunge right & left

-Think picking something up off of the floor and putting it on a shelf behind you. Functional movement here
-Core works with breath on exertion. Exhale connect and move on ‘hard’ parts of exercise (ex press up from lunge, press)
-Controlled, intentional movement
-Keep hips, ribs and head stacked and chin tucked
-Front glute presses up from lunge
-Allow foot to pivot, avoid leg twisting
-Body rotates, torso doesn’t twist

PN- Hay bailer right & left

Foundation circuit

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

PN- Hip wiggle

-Gently push leg out to feel a light stretch
-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 inner thigh stretch right & left

-Can hold either arm position to feel stretch longer
-Weight is seated back on legs/heels
-Keep length and intention through stretch, don’t allow chest and belly to dump towards the floor

PN- Lat stretch

-Bend is at the hip
-Should be felt on the side of the low back you’re stretching away from
-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- QL stretch right & left

-Rotate palms up as arms open back to feel a chest stretch
-Move with control

PN- Hug yourself

-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

-Keep both knees at 90 degrees and rotate at the hip
-Don’t force range of motion
-Core works with breath through movement. Engage during effort. (see core breathing tutorial)

PN- 90-90 right & left

Cool down

W2/D4 Total 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!

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

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

W2/D3 Foundations

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/D4 Total body

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