Name: Playbook - Niki SugarySixpack - W23/D5 Interval cardio
Uploaded: 2024-03-28T18:05:10.731Z
Duration: 30 min
Description: W23/D5 Interval cardio

This specific workout was really repetitive it seemed.

Katelyn

There were two sumo chair pops in the circuit. Not sure if it was intentional! Good workout overall.

taylor

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


workout: interval cardio 3 rounds. 45 work:15 rest
Sumo pop to chair
Step out squat bw right/left
Hinge and pop
Sumo Bob
Tap out knee drive right & left

Cooldown
Seated inner thigh stretch right/left
Mermaid right/left
Quad stretch right/left
hamstring stretch right/left
Kneeling thoracic rotations right/left

-See core breathing tutorial for proper technique. Not belly breathing!
-Connect to the deep core from pelvic floor to transverse abs with exhale
-relax connection and allow deep core to lengthen with each inhale
-Keep hips, ribs and head stacked in line for good alignment

PN-Core breathing kneel

-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

-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

-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

-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

-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 to start
-Keep hips, ribs and head stacked through the movement to prevent rib flare and overarching the low back
-Only go as low as you can keep good form
-Core works with breath through movement (see core breathing tutorial)

PN- Squat hold tap in

-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

-Rotation come from the hip, not the waist/torso
-Allow foot you are twisting away from to pivot
-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 and rotate

Warm up

-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
-Weight is not resting on chair, just a light touch
-Core works with breath through movement (see core breathing tutorial)

PN- Sumo pop to chair

-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)

PN- Step out squat bodyweight

-Feet are about hip width, adjust slightly to what’s most comfortable for you
-Hinge back
-Torso moves as one piece like a door on hinge (hips are the hinges)
-Hips, ribs and head stacked throughout movement to keep from over arching low back or ribs flaring
-Use glutes to press to standing
-Only go as quickly as you can keep good form and balance
-Core works with breath through movement to help with balance (see core breathing tutorial)

PN- Hinge pop

-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
-Push off of one foot then the other to ‘bob’ side to side. Toes don’t have to leave the ground
-Core works with breath through movement (see core breathing/core hold tutorials)

PN-Sumo Bob

-Small step diagonal out from body
-Be mindful of keeping the pelvis stable
-Controlled and intentional movement that isn’t jerky
-Stay in good alignment with hips, ribs and head stacked and a light length through the torso
-Sit back so glute mainly supports weight on standing leg
-Only go as quickly as you can keep balance
-Lightly hold wall or chair if needed for balance
-Core works with breath throughout movement

PN- Tap out to knee drive right

PN- Tap out to knee drive left

Intervals

-Bend is at the hip
-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 inner thigh 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

-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

W23/D5 Interval cardio

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

W14/D2 Upper body

Elizabeth

Emilie Godin

W14/D3 Foundations

Great workout! 14 weeks today and so thankful to be moving!

Kelsey

Add timers back in to exercise screen. It’s pretty inconvenient without them.

Allison

These workouts have kept me feeling healthy throughout my pregnancy. I love having workings geared to the trimester I’m in!!

Emma

W14/D4 Total body

16 weeks pregnant with twins and feeling strong 💪 ☺️

Courtney

Needs timer function added in. I let the app folks know as well.

I was not expecting it to be this hard ! Loved it !

W14/D5 lightly weighted intervals

Hanna

Has been a long week with work. but hubby gave the baby a bath so I could get this in and it feels so good!!!

Love the prenatal workouts! They give the right amount of strength and cardio and focus ALOT on core. Love them!

Nikki

W14/D6 Total body

Great!! It felt so good to move. Thank you.

Loveleen Dhaliwal

Jessica Nocera

I appreciate your quick response! It's nice to see you truly care! I loved it, can't wait to do more. Finally excited about working out again ☺️

Kiley Burton

W15/D1 Lower body

It was good but am a bit confused on whether it is 16 (or 12) per arm or total. I did total and the workout was quicker than you had listed. More clarity there would be helpful!

Stephanie

The time for the workout was way off. It was much shorter.

Mary

W15/D2 Upper body

W15/D3 Foundations

Think the wide leg hip thrusts could be wrong video, you don't appear to be moving!

It was great. Only thing I noticed is that there is no timer on the seated on hip stretch

W15/D4 Total body

W15/D5 Lightly weighted intervals

Traveling, but got it done in the driveway during nap time 💪

W15/D6 Total body

Loved this one! Needed a good burn today 💪🏻

Daniela

W16/D1 Lower body

Amanda

I loved it! I would like  you to say how much weight are you using, just as a reference

W16/D2 Upper body

Last two exercises are listed as 1 rep, should it be 10?

W16/D3 Foundations

Sarah

W16/D4 Total body

W16/D5 Interval cardio

It was great! But when there are two sides to do for an exercise or stretch it’s hard to tell if you should split the reps/time, or do the full reps/time for each side. I do the latter to be sure, but it’s just a little confusing. Otherwise, I have loved your workouts!

Abbie

W16/D6 Total body

If the goal was to totally murder my lower body, you achieved it!! Doing each exercise 3-times in a row really created a burn. I feel strong! Great workout (that will make me sore tomorrow LOL)

This was good but why was there only one round of weights? In the old app there were at least two, if not three.

W17/D1 Lower body

This was a fun one! Only question is the last set of 12. Is that 12 total (6 each arm) or 12 each arm for a total of 24?

W17/D2 Upper body

I know this is going to come in handy when it’s time to deliver this baby! Thank you so much for sharing and helping me prepare to meet him or her!

Emily

W17/D3 Foundations

Great work out. Quick question: how are the reps for the sumo deadlift to squat? 12 of both the deadlift and squat or 6 of each?

W17/D4 Total body

Great! The right workout intensity I was looking for 🤩

Good sweat! Even without plyos the HIIT sessions in the prenatal plan get your heart going!

W17/D5 Lightly weighted intervals

This workout had a lot of upper body (which was great), but there was no upper body warm up. I ended up tweaking my upper back/neck. I would suggest going to the cooldown and doing some of those exercises to warm up the back a bit (or do some of her other back specific warm up exercises from some of the other days) to warm up a bit better than what’s offered today. Other than that, it was a great workout.

Great! Only small issue is there was a repeat exercise with weights from yesterday. It was the squat with tricep kickback. Still loving this for helping me stay fit in pregnancy!

W17/D6 Total body

W18/D1 Lower body

I wish the timers went on their own and the rounds kept track of themselves.

Alayna

W18/D2 Upper body

Marwa

It was my first time using the app. I struggled to get it to flow from one exercise to the next without me manually doing it and putting the timer on? I’m sure with time I will figure it out and it will be more efficient

Kira

W18/D3 Foundations

W18/D4 Total body

Same cardio workout we’ve done a few times this trimester. Could use some variety.

That last workout was too complicated for me 😬 I just did squatted side steps instead

W18/D5 Interval cardio

Loved it! So glad to start the prenatal program!!

W18/D6 Total body

W19/D1 Lower body

W19/D2 Upper body

W19/D3 Foundations

Great workout.  I still struggle to understand what a rep is on some of the compound moves.

W19/D4 Total body

It took me 36 minutes to do warm up, just 3 sets (not the 4 required/suggested) and cool down. It would have taken at least 45 minutes to do the workout as written. It was a good workout though!

W19/D5 Lightly weighted intervals

Took me 32 min so a bit quicker then planned. This was a nice, more relaxed workout which I needed today!

W19/D6 Total body

Great one. Do weights get less used now that we're in the second part of the second trimester?

Halfway there @ 20 weeks and so grateful for the prenatal programs to keep me fit and mobile! ♥️

W20/D1 Lower body

Quicker workout today but arms are feeling strong!

I couldn’t figure out how to just let the videos run through each exercise and then move onto the next in a follow along fashion. Instead I had to keep going back to the main page to choose the next exercise. I also had to time myself/ count my reps bc the clips were not timed correctly  nor did they stop when the set was complete

Kristina

W20/D2 Upper body

W20/D3 Foundations

W20/D4 Total body

Really good workout! Got my heart pumping. Took me about 39:30 to finish (I probably use more rest than she would recommend-I just get my heart rate to 155 before moving to the next exercise)

Great workout! Once the heart gets going is when the fun begins hehe 😁

W20/D5 Lightly weighted intervals

Great mix of exercises/moves! Great cool down too 👍🏼

Helpful for re starting exercise after first trimester nausea. Would be helpful to know how to do breathe while in specific workout but I’ll check the tutorials

Ayana

W20/D6 Total body

Great leg workout! The glute burnout wasn’t my favorite but got it done ✅

Great leg workout and love doing deadlifts in pregnancy. When the baby is kicking with hip trust, any recommendations on weight placement?

W23/D5 Interval cardio

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