Name: Playbook - Niki SugarySixpack - W22/D6 Total body
Uploaded: 2024-03-28T18:05:10.704Z
Duration: 45 min
Description: W22/D6 Total body

Stephanie

Warmup
Core breathing
Quadruped knee lifts
Adductor squeeze R&L
Hip thrust
Tri dip with knees bend 
Bodyweight sumo squat
Bob and rotate
Sumo glide

Workout: total body mini circuits
Circuit 1 x3
12 Rdl to wide row, 12 pulse squat, 18 alternating twisting tricep kick
Circuit 2 x3
12 squat combo, 15 sumo rdl, 16 Cross front raise

Cooldown
Hip wiggle
Kneeling hip flexor stretch right/left
Seated figure four right/left
Seated thoracic rotation
Cat stretch
Chest stretch
Arch and round

-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
-Switch positions if uncomfortable on back

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 ore working to stabilize and prevent torso movement
-Slow and controlled, focusing on the core
-See core hold tutorial
-Hips, ribs and head stacked and a light length through the torso for good alignment

PN-Quadruped knee lifts

-Keep light length and good alignment through exercise
-Inner thighs squeeze ball and deep core engages
-Keep core works with breath throughout movement (see core breathing tutorial)
-repeat other side

PN- Adductor squeeze right & left

-Position your back at the bottom of shoulder blade height on a stable chair, couch, coffee table that won't slide away.
-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 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- Hip thrust bodyweight

-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

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

PN- Sumo Squat bodyweight

-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 placed wider than hips, adjust slightly as needed to what feels best
-Knees and toes pointing the same direction
-Press through one leg to glide towards the opposite leg
-Stay low
-Modify depth as needed
-Hips, ribs and head stacked in line to prevent rib flare and over arched low back

PN- Sumo glide

Warm up

-Start movement with hips hinging back, allowing minimal knee bend after
-Upper body moves as one piece keeping a light length through the torso and hips, ribs and head stacked
-Lats engaged to help support weights
-Use hamstrings and some glutes to pull you back to standing
-Core and lats stay engaged during row
-Core works with breath through the movement (see core breathing tutorials)

PN- RDL to wide row

-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 in pulse, engaging the glutes to drive you up
-Slowly lower during pulse, recruit the glutes
-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- Pulse squat weighted

-Keep upper arm still, all movement comes from the elbow driven by tricep
-Twist out with control at end of kick
-Bend is a hinge of the hips, doesn’t have to be deep, adjust for comfort
-Core works along with breath through movement (see core breathing tutorial)

PN- Twisting tricep kickback

Circuit 1

--Move with control and intention
-Hinge hips back for kick
-Glutes pull back to standing from hinge
-Sit back and sink down to start the movement of squat
-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 exhale and connect with exertion/ ‘hard’ part of exercise (see core breathing tutorial)

PN- Squat combo

-Feet are wider than hips, adjust slightly to what’s most comfortable for you
-Knees and toes point the same direction
-Lat engage to support weights
-Hinge back to lower weights, keep close to body
-Only go as low as you can keep a neutral spine and hips, ribs and head stacked to avoid over arching the low back or flaring out ribs
-Core works along with breath in movement (see core hold/core breathing tutorials)

PN- Sumo RDL

-Raise arms to shoulder height
-Only cross body with arm to comfortable range
-Slow and controlled lower
-Arm should be doing the work. Hips and torso should not be used for momentum
-Core works with breath through movement (see core breathing tutorial)

PN- Cross front raise

Circuit 2

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

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

-Make sure rotation is coming from the thoracic spine (upper/mid back) not the low back
-Engage core and squeeze inner thighs before rotation
-See seated thoracic rotation in core work tutorials section

PN- Seated thoracic rotation right & left

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

PN- Cat stretch

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

PN-Chest stretch

-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- Arch and round

Cool down

W22/D6 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/D6 Total body

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