Name: Playbook - Niki SugarySixpack - W22/D4 Total body
Uploaded: 2024-03-28T18:05:10.695Z
Duration: 45 min
Description: W22/D4 Total body

This was a really fun workout! I loved all the exercises.

Stephanie

I haven’t always been as consistent with these workouts as I would like but I really enjoy them and feel good when I do them. I am excited to keep/gain some strength this pregnancy!

Elaina Murphy

Warmup
Core breathing
Toe drags
Squat and squeeze
Bodyweight split squat right/left
Heel lift squat
Bob and reach
Sumo pulse and rotate
Wide hip thrust


Workout: total body circuit x3. 30 seconds rest between rounds
10 step out squat to press right/left
14 Deadlift combo
8 Sumo curl right/left
15 chair tap
12 Deadlift to squat

Cooldown
Hip wiggle
Hip circles right/left
Hug yourself
Chair arch and round
Cross body pull right/left
QL stretch right/left
Kneeling hip flexor 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 on back

-Connect to deep core before movement
-Deep core should stabilize and prevent torso from wobbling
-Imagine a bowl of water on your back that you don’t want to spill
-You should feel the core working to stabilize and prevent torso movement
-Slow and controlled, focusing on the core
-Hips, ribs and head stacked and a light length through the torso for good alignment
-See core hold tutorial

PN- Toe drags

-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
-Core works with breath through the movement(see core breathing tutorial)

PN- Squat

-Keep hips square (side by side)
-Adjust depth of split squat and length of step back for comfort
-Slight forward lean in split squat to keep good alignment and prevent over arched low back and rib flare (hips, ribs and head stacked and a light length through torso)
-Press up through front foot, focus on using the glute
-Core works along with breath throughout movement (see core breathing tutorial)
-repeat other side

PN- Bodyweight split squat 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
-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
-Weight should stay shifted back during heel lift
-Core works with breath through movement (see core breathing tutorial)

PN- Squat hold heel lift

-Hips, ribs and head stacked throughout movement to keep from over arching low back or ribs flaring
-Reach overhead across your body as you come back to standing for a gentle side stretch
-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 reach

-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

-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

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 low back isn’t over arching at the bottom of the squat (sticking out butt). Keep hips, ribs and head in line
-Core works with breath throughout movement (see core breathing tutorial)
-Complete all reps on one side then the other

PN- Step out squat  right & left

-Hinge hips back
-Torso should move as one piece with hips, ribs and head staying ‘stacked’ to maintain a neutral spine
- Deep core engages with exertion to support spine in deadlift (works along with movement and breath)
-Lats engaged to support weights
-Glutes pull you back to standing position
-Shrug weight up and press weight/s up to ceiling maintaining control
-Only go as quickly as you can keep good form and control of the weights

PN- Deadlift combo

-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

-Hips, ribs and head stacked throughout movement to keep from over arching low back or ribs flaring
-Use glutes to press up to standing
-Weight is not resting in the chair, just a quick touch
-Only go as quickly as you can keep good form 
-Core works with breath through movement (see core breathing tutorial)

PN- Chair tap

-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

Total body circuit

-Tilt pelvis side to side
-Stretch arms forward with intention
-core works gently with breath

PN- Hip wiggle

-Make a circle with your hips
-Hinge back to start 
-Avoid over extending forward
-Core works gently along with breath
-Repeat other direction

PN- Hip circles right & left

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

PN- Hug yourself

-Move with intention and control
-Core works gently with breath in movement(see core breathing tutorial). Exhale and engage as you round upper back, inhale and relax connection

PN- Chair arch and round

-Keep light length through torso
-Pull leg towards opposite shoulder to feel a stretch deep in the hip and glute
-repeat other side

PN- Cross pull right & left

-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

-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

Cool down

W22/D4 Total body

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

W22/D4 Total body

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