Name: Playbook - Niki SugarySixpack - W2/D5 Intervals
Uploaded: 2024-03-28T18:05:10.530Z
Duration: 30 min
Description: W2/D5 Intervals

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

Jane

Warmup x1
- Core breathing
- Adductor lift off
- Sumo pop
- Quadruped pelvic circles right/ left
- Sumo hold tap ins
- Raise and rotate
- Bodyweight pulse squat and rotate
- Lower ab activation

Workout: Intervals x3 45 seconds work, 10 rest + (25 sec rest Between rounds)
- Shuffle reach
- Tap backs
- Fast foot shuffle
- Step skater
- High knee shuffle
- Tap in

Cooldown
- Mod 90 90
- Cat cow
- Cross leg side stretch right/left
- Mermaid right/left
- Quad stretch right/left
- Hamstring stretch right/left

-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 quadruped

-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- Adductor lift off

-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

-Movement focus is on creating circles with the pelvis
-Controlled and intentional with movement
-Diaphragmatic breathing through the movement 
-Repeat each side

PN-Quadruped pelvic circles 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
-Feet wider than hip width with knees and toes pointing the same direction. 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- Sumo tap in low

-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

-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
-Rotate from the hip, not the torso
-Allow foot to pivot
-Core works with breath through movement (see core breathing tutorial)

PN- Sumo pulse and rotate

-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

Warm up

-Stay as low as you can with good form
-Only go as quickly as you can keep good form
-Hinge at the hips slightly to keep good alignment and hips, ribs and head stacked
-Reach to the sky and pop onto toes at either end of you mat or after a few steps each way

PN- Shuffle reach

-Keep hips square through movement
-Small steps back
-Only move as quickly as you can keep good alignment
-Core works with breath

PN- Tap backs

-Keep feet quick but close to the floor for low impact
-Very slight hip hinge back
-Core works with breath throughout movement

PN- Fast foot shuffle

-Step back and across body only as much as feels comfortable
-Only move as quickly as you can keep good form and control
-Press up through glute of front leg
-Core works along with breath

PN- Step skater

-Be mindful of proper breath and deep core connection with exhale(core breathing tutorial). Can keep gentle connection to deep core if it feels better(core hold tutorial)
-Modify to more of a march than a run if needed

PN- High knee shuffle

-Hips hinge slightly back to keep good alignment of hips, ribs and head
-Tap feet quickly into the weight
-Core works with breath

PN-Tap ins

Workout intervals

-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)
-Lean back further supported on hands to modify

PN- Modified 90-90 right & left

-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

-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

W2/D5 Intervals

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

Mallory

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☺️

W2/D5 Intervals

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