Name: Playbook - Niki SugarySixpack - W26/D4 Total body
Uploaded: 2024-03-28T18:05:10.863Z
Duration: 45 min
Description: W26/D4 Total body

Carley

Ooofff! That one was no joke with 20s and 15s. Made all the difference to start the day well.

Katie

I did NOT want to workout today, but I feel 10000x better now that I did!

Justine

This one was a good challenge but felt very doable at the same time. I enjoyed it!

Elaina Murphy

For exercises with 2 movements like deadlift to squat, please let us know if each movement is a rep or if both movements is one rep. Thanks!

Warmup
Core breathing
Side plank clam right/left
Bodyweight split squat right/left
Bob and reach
Sumo pulse and rotate
Wide hip thrust



Workout: total body pairs x 3 rounds
Pair 1x3
12 sumo upright row, 12 deadlift curl press
Pair 2 x3
12 squat front raise, 20 sumo pulse
Pair 3 x3
14 alternating sumo curl to press, 20 squat pulse
Pair 4 x3
10 squat curl, 12 Sumo deadlift to squat

Cooldown
Hip circles right/left
Hug Yourself
Cat stretch
Lying thoracic rotation right/left
Seated wide fold
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 quadruped

-Keep heels together and press out against band to rotate hip open
-Should feel in the side glute
-Can modify by using no band
-Can be on the floor or lifted up on the forearm. Be extra mindful length, alignment and core if lifted up
-Core works with breath through movement. Exhale, connect move (see core breathing tutorial)
-repeat other side

PN- Clam right & left

PN- Lower ab activation

-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

-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
-Put weight below belly where it’s comfortable
-Deep core works with your breath throughout the movement! (see core breathing tutorial)
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PN- Wide hip thrust weighted

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
-Don’t let weights pull you forward during squat
-Use glutes and inner thighs to press to standing
-Lead high pull with elbows stopping at shoulder height
-Core works with breath through movement (see core breathing tutorial)

PN- Sumo high pull

-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
-Curl and press when back to standing position keeping hips, ribs and head stacked in good alignment

PN- Deadlift curl to press

Total body pair 1

-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
-Raise arms to shoulder height
-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- Squat front raise

-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

Total 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 in squat or at top of press
-Use glutes and inner thighs to press to standing
-Don’t let weights pull you forward during squat
-Controlled lower after curl and press
-Core works with breath through movement (see core breathing tutorial)

PN- Sumo curl to press

-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 i pulse, engaging the glutes to drive you up
-Slowly lower during pulse
-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 pulse

Total body pair 3

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

PN- Squat curl

-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 pair 4

-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

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

PN- Hug yourself

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

PN- Cat stretch

-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 lying thoracic rotation in core work tutorials section

PN- Lying thoracic twist right & left

-Bend is at the hip, not by rounding the back
-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 wide leg fold

-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/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

W26/D4 Total body

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