Name: Playbook - Niki SugarySixpack - W24/D5 Lightly weighted cardio
Uploaded: 2024-03-28T18:05:10.772Z
Duration: 30 min
Description: W24/D5 Lightly weighted cardio

Stephanie

The first video it shows in the intervals section for the deadlift combo is not correct. It shows a sumo deadlift and not the deadlift combo exercise. Otherwise this was a fun and sweaty workout!

Warmup
- Core breathing
- Supported boat taps
- Sumo pop
- Hip circles right/left
- Squat hold heel lift
- Raise and rotate
- Bodyweight pulse squat and rotate
- Cat stretch

Workout: lightly weighted cardio x3 rounds 45 seconds work 15 rest
- Deadlift combo
- Sumo cross punch
- Hing and clean right/left
- Squat tap combo
- Bob and curl

Cooldown
- Cross leg side stretch right/left
- Mermaid right/left
- Quad stretch right/left
- Hamstring stretch right/left
- Cross over stretch 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

-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

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
-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

-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

-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 bodyweight

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

PN- Cat stretch

Warm up

-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
-Only go as quickly as allows for good form
-Quick but controlled during the movement
-Rotate from hips, not torso
-Core works with breath through movement (see core breathing tutorial)

PN- Sumo cross punch

-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
-Only go as quickly as you can stay in control in of weights in movement
-Keep hips ribs and head ‘stacked’ so that ribs don’t flare at the top of press

PN- Hinge and clean and press 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
-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
-Controlled lower of the weight after the curl
-Only go as quickly as you can keep good squat form
-Core works with breath through the movement(see core breathing tutorial)

PN- Squat tap combo

-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 as you curl a light weight across body
-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 curl

Intervals

-Reaching over head to feel stretch along side body
-Keep length through torso
-The goal is a gentle stretch, not discomfort

PN- Crossed leg side 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

-Lean towards straight leg  to feel stretch in the hip and glute
-Bend at hip, not waist
-Keep length through torso to keep from dumping into stretch
-Range of motion should go to feeling a stretch but not discomfort

PN- Cross over stretch right & left

Cool down

W24/D5 Lightly weighted 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

W24/D5 Lightly weighted cardio

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