Name: Playbook - Niki SugarySixpack - W2/D6 Total body
Uploaded: 2024-03-28T18:05:10.546Z
Duration: 40 min
Description: W2/D6 Total body

Tiffany

Lucy

Warmup
- Core breathing
- Table to down dog
- Hooklying opposites
- Adductor squeeze bridge
- Wide bridge pulse
- Tri dip with bent knees
- Raised step in
- Bob and rotate
- Sumo reach

Workout: Total body mini circuits (rest 1 min before next circuit)
Circuit 1 x3
- 12 curl to press squat, 12 sumo deadlift to squat, 10 cheer press
Circuit 2x3
- 14 Alternating lunge and row, 8 wide chest press  10 sumo pulse

Cooldown
- Hip wiggle
- Kneeling hip flexor stretch right/left
- Seated figure four right/left
- Chest stretch
- Lat stretch
- Seated wide leg fold
- Cat stretch

-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

-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- Table 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

-Place arm or pillow under head to keep good alignment
-Engage deep core and use adductor of top leg to press into/squeeze the ball
-Attempt to isolate the top adductor and let the bottom one do less work
-See core breathing tutorial for proper deep core engagement

PN- Adductor squeeze right & left

-Reach arms flat on the floor and set feet at about fingertips for foot position
-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 up, should not be felt in the low back
-Your body makes a straight line from shoulders to knees at top
-Pulse is a small movement, engage glutes each rep to raise hips back to top
-Deep core works with your breath throughout the movement! (see core breathing/core hold tutorial)

PN -Wide bridge pulse

-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

-Move with control
-Only as quickly as you can keep good form and alignment
-Length through torso throughout 
-Core works with breath throughout movement. Can keep a light connection to core throughout for support (see core breathing/core hold tutorials)

PN- Raised step in

-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
-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

Warm up

-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 in squat or top of press
-Controlled lower of the weight after curl and press
-Core works with breath through movement (see core breathing tutorial)

PN- Squat curl to press

-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

-Be sure that movement is done in a controlled manner
-Exhale to engage deep core to stabilize before extending arm
-Keep hips, ribs and head stacked (in line) to avoid ribs flaring at the top
-Core works along with breath throughout movement (see core breathing tutorial)

PN- Cheer press

Total body mini circuit 1

-Keep hips square when stepping back for lunge
-Keep hips, ribs and head in a stacked line throughout movement
-Lats engage to support weight during row
-Front glute drives you up to standing
-Core works with breath through movement (see core breathing tutorial)
-Modify depth of lunge and amount of lean as needed

PN- Alternating reverse lunge and row

-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 at start, 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)

PN- Wide chest 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 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

Total body mini 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 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

-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, 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

-Keep motion in the thoracic spine
-Exhale with arch, inhale back to starting position

PN- Cat stretch

Cool down

W2/D6 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!

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

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/D6 Total body

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