Name: Playbook - Niki SugarySixpack - W26/D1 Lower body
Uploaded: 2024-03-28T18:05:10.847Z
Duration: 45 min
Description: W26/D1 Lower body

Stephanie

Justine

Burned so many calories today! This one literally kicked my butt!!

Allyson

There were 4 rounds in one of the circuits. I did them but wasn't sure if it was meant to be 4.

taylor

Ah so hard to make myself do these recently! I enjoy the way I feel after I workout, but I have a tough time getting through the workouts more since week 23 or 24 of the pregnancy.

Elaina Murphy

All I have the energy to say is 😳. (But in a good way 😅)

Abbie

Warmup
- Core breathing
- V abduction right/left
- Wide bridge
- Squat tap in
- Bodyweight squat
- Bodyweight plie squat
- Sumo pulse
- Hip circles right/left

Workout: lower body pairs
Pair 1 x3
- 15 Sumo rdl, 6 triple squat 
Pair 2 x3
- 15 deadlift, 16 alternating weight shift sumo squat
Pair 3 x3
- 12 sumo squat, 16 squat hold tap in
Pair 4 x3
- 12 squat, 18 sumo pulse

- Glute burnout 30 seconds each: 5 rest x2
- Banded hip thrust
- Banded pause hip thrust
- Banded hip thrust hold

Cooldown
- Seated figure four right/left
- Seated cat-cow
- Quad stretch right/left
- Hamstring 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

-Can be lying on the floor or lifted up on elbow for added core work
-If on elbow, be mindful of alignment and core engagement with each exhale and leg lift
-Isolate glute to pull your leg up towards the ceiling
-Toe alternates taps behind the foot and in front of the foot
-For more detail see lying abduction in core work tutorials (form tips will be the same as  abduction besides the V)

PN- V abduction right & left

-Reach arms flat on the floor and set feet at about fingertips for foot position
-Feet placed wider than hips, keeping knees and toes pointing the same direction
-Squeeze glutes to raise hips up, should not be felt in the low back
-Imagine your pelvis and ribs are gently connected through the movement. Ribs should ot flare out and low back should not arch.
-Your body makes a straight line from shoulders to knees at top
-Engage glutes each rep to raise hips back to top
-Deep core works with your breath throughout the movement! (see core breathing tutorial)

PN- Bodyweight wide bridge

-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
-Only go as quickly as you can keep good form
-Core works with breath through the movement(see core breathing tutorial)

PN- Squat tap in

-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

-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
-Weight stays back even when heels lift at the bottom of squat, avoid big shift forward
-Core works with breath through movement (see core breathing tutorial)

PN- Plie squat

-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

-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

Warm up

-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

-Feet slightly wider than hips adjust slightly to what’s most comfortable for you
-Hips, ribs and head stacked throughout movement to keep from over arching low back or ribs flaring
-Use glutes to press up
-Only go to standing on third squat (quarter squat, half squat, full squat to standing)
-Core works with breath through movement (see core breathing tutorial)

PN- Triple squat

Lower body pair 1

-Feet are at or slightly wider than hip width. Adjust to what feels best and accommodates belly as it grows
-Start movement with hips hinging back, allowing knees to bend after
-Upper body moves as one piece keeping a light length through the torso and hips, ribs and head stacked
-Lats engage to help support weights
-Use glutes and to pull you back to standing
-Core works with breath through the movement (see core breathing tutorials)

PN-Deadlift

-Feet are wider than hips with knees and toes pointing the same direction
-Majority of weight is in one leg as you squat into it. Other leg is there for balance
-Press back to standing through the weight bearing foot. Make sure it's planted firmly on the floor, heel to toe even though weight is shifted back into balls of feet and heels
-Keep hips, ribs and head stacked in line to prevent ribs from flaring or low back from overarching
-Core works along with breath (see core breathing tutorial)
-Alternate legs

PN- Alternating sumo shift squat

Lower body pair 2

-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

-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

Lower body pair 3

Lower body pair 4

-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
-Knees press out against the band
-Imagine your pelvis and ribs are gently connected through the movement. Ribs should not 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- Banded hip thrust

-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
-Glutes hold you up for a slow three count at the top.
-Deep core works with your breath throughout the movement! (see core breathing tutorial)

PN- Hip thrust with pause

-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
-Glutes are engaged to hold top position for a slow three count each rep
-Deep core works with your breath throughout the movement! (see core breathing tutorial)

PN- Wide hip thrust hold with bodyweight

Glute burn out

-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

-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-Raised cat cow

-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

W26/D1 Lower 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

W26/D1 Lower body

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