Name: Playbook - Niki SugarySixpack - W21/D3 Foundations
Uploaded: 2024-03-28T18:05:10.647Z
Duration: 25 min
Description: W21/D3 Foundations

Abbie

Foundations 

Core breathing
side to side pelvic tilt
Tabletop opposites
Cat cow
Modified star plank right /left 
Banded quadruped hand tap
Mermaid right/left
Raised plank slide
Wide hip thrust
Hip hikes 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

-Keep all movement coming from pelvis, not knees
-Core works gently with breath through movement

PN- Side to side pelvic tilt

-Movement is driven by core and glutes
-Exhale to engage then move
-Slight pelvic tilt towards ribs at top should
-Core works with breath through the movement (see core breathing tutorial)

PN- Table top taps

-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

-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- Modified star plank right & left

-Keep a light length through body with good alignment by keeping hips, ribs and head stacked in line and chin tucked
-Avoid rib fare when arms are overhead
-Start with arms close to shoulder width apart and press the band out with control as you raise your arms from bottom to top. Press out 4-5 times from top to bottom 
-Core works with breath throughout movement (see core breathing tutorial)

Banded press out

-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

-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

-Position your back at the bottom of shoulder blade height on a stable chair, couch, coffee table that won't slide away.
-Feet wider than hips. Make sure knees and toes are pointing the same direction
-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 back up, should not be felt in the low back
-Your body makes a straight line from shoulders to knees at top
-Deep core works with your breath throughout the movement! (see core breathing tutorial)

PN- Wide hip thrust bodyweight

-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

Foundations

W21/D3 Foundations

Prenatal Core Learning *IMPORTANT*

It would be great if you could add some voice instructions and maybe do something about that timer to make it easier to use.

Sandra

Thighs were burning. Loved this as my first day back into working out 😬

Korina

Finally feel like I can workout again. This pregnancy workout is both appropriate and challenging.

W13/D1 Lower body

Ashley

So nice to click play and not have to modify a workout! ❤️

W13/D2 Upper Body

W13/D3 Foundations

First time trying one of this formats while pregnant, they definitely feel more complete, but my 2yo just keeps taking the phone lol. Thanks!

Maria Jose

monicamora41@hotmail.com

Joanne Carrillo

W13/D4 Total body

Great workout! Got sweaty and felt like my hearts still pumping even after the cool down

Carlona

For me it was a bit too little of cardio so added another round and was fully satisfied. Thank you!

Linda

W13/D5 Interval Cardio

Samantha

W13/D6 Total body

it felt so good doing this. I not pregnant and yet it was challenging.


Thank you Niki :)

Huds

Loved it! It was challenging and felt a good burn!☺️👍🏻

Alex

W14/D1 Lower body

I'm a tall girl who always slumps. All this back work was great!!!

Jane

Nothing plays through. You have to y'all okay for every 30 sec. Also, I never could get the second video of the sets to play

Andrea

I prefer the work with classes rather than clicking through but otherwise enjoyed the workout

W21/D3 Foundations

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