Name: Playbook - Niki SugarySixpack - W27/D1 Lower body
Uploaded: 2024-03-28T18:05:10.883Z
Duration: 45 min
Description: W27/D1 Lower body

This was an awesome workout! Great way to start week 27 👶

Stephanie

Hanna

Same as yesterday. The app requires too much effort and attention. Workout is great but half the time is spent directing the app.

Erin

- Core breathing
- Seated abduction
- Banded wide hip thrust
- Banded squat
- Bodyweight plie squat
- Sumo reach
- Hip thrust ball squeeze
- Squat hold heel lift

Workout: Lower body mini circuits(need band) x3
3x
- 15 Sumo hold heel lift Weighted
- 15 Sit squat
- 16 Double calf raise sumo
3x
- 20 (steps) Sumo band walk
- 12 Banded Pulse squat
- 15 banded hip thrust Weighted


Glute burnout - 35 seconds each: 10 rest x2 rounds
- Banded sumo bob
- Banded penguin
- Band walk

Cooldown
- Seated figure four right/left
- Crossbody pull right/left
- Quad stretch right/left
- Hamstring stretch right/left
- Kneeling hip flexor stretch right/left

-Kneel on the floor and sit back onto our feet
-Brace your core and breath deep through your core (belly breathe)
-Repeat

PN-Core breathing kneel

-Sit in a chair with a band around your legs just below the knees with your feet firmly on the floor.
-Slightly lift your feet off the ground and spread your gets apart creating tension on the band and stretchng it. 
-Bring your legs back to start position.
-Repeat

PN- Seated abduction

-Place your shoulders and upper back firmly on the sat of a chair. 
-Feet should be out in front of you firmly on the ground in a wide stance.
-Hips should be close to ground
-Raise hips to the ceiling until body is flat and glutes are flexed.
-Release flex and lower hips back close to ground.
-Repeat

PN- Wide hip thrust bodyweight

"- Stand up straight while holding a dumbbell on each hand by its end at your shoulders
- Position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times as looking down will get you off balance and also maintain a straight back. This will be your starting position. Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances discussed in the foot stances section.
- Begin to slowly lower your torso by bending the knees as you maintain a straight posture with the head up. Continue down until your thighs are parallel to the floor. Tip: If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front. If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exe

PN- Squat

-Stand with feet wide and toes pointed out.
-Drop your body into a squat position holding the bottom position.
-Stand up on toes while maintaining bottom of squat.
-Reverse the movement binging your whole foot back to floor.
-Standup out of squat to full extension. 
-Repeat

PN- Plie squat

-Stand with feet wide and toes pointed out.
-Squat to bottom of squat.
-Stand up out of squat and in one motion take one arm overhead bending and reaching.
-Reverse the bend and reach back to start position.
-Repeat

PN- Sumo reach

-With your shoulders and upper back firmly on a chair with your feet on the floor shoulder width apart and knees bent so that your hips are just off the floor.
-Keep your feet firmly in place and raise your hips towards the ceiling  so that at the top of the movement your body is straight from head to knees.
-Lower your hips back to start position.
-Repeat

PN- Hip thrust bodyweight

-Stand with feet shoulder width apart.
-Squat down to bottom of squat and hold that position.
-Elevate your heels of the ground flexing your calf muscles.
-Lower heels to ground.
-Repeat heel lifts for desired reps count

PN- Squat hold heel lift

Warm up

-Stand with feet wide and toes pointed out.
-Squat down to bottom of squat and hold
-Elevate heels off the ground then return them to the ground.
-Repeat for desired rep count

PN- Sumo hold with heel lift

-Sit in a chair while holding a single dumbbell by the ends in your hands below your chin.
-Plant one foot firmly on the ground and place the other foot out front resting on the heel of the foot. 
-Stand up using the leg with the fit foot on the ground as the primary mover.
-Sit back down and repeat for desired reps

PN- Sit squat

-Stand with feet wide and toes pointed out while holding dumbbell in each hand at upper chest. 
-Squat down to bottom of squat and hold position.
-Perform a calf raise with both legs.Reverse this motion until feet are firm on the ground.
-Stand up out of squat, as you reach the top of squat perform another  calf raise and return to start position.

PN- Double calf raise sumo squat weighted

Lower body circuit 1

-Stand with feet wide and toes pointed out with a band around your calf muscles.
-Maintaining the wide stance walk forwards 5-6 half steps.
-Maintaining the wide stance reverse walk back to start position.
-Repeat walks for desired rep count.

PN- Sumo band walk

-Stand with feet shoulder width apart with dumbbell in each hand at your sides.
-Squat to bottom of squat keeping the dumbbells on the outside of your legs bringing the dumbbells to outside of your feet.
-Perform a short pulse upwards and then back to bottom of squat.
-Stand back up to start position and curl the dumbbells to your shoulders.
-Reverse the curl to start position.
-Repeat

PN-Pulse squat curl

-Sitting on the floor with bent knees and a booty band around the bottom of your thighs, rest your upper back against a stable chair.
-Brace your core. As you drive your heels into the ground, squeeze your glutes, lifting your hips up to full extension, meaning your hips are even with your knees.
-With control, lower back down to the ground. 
-Repeat for desired rep count

PN- Banded hip thrust with chair

Lower body circuit 2

-Stand with feet wide and toes pointed out.
-Drop your body down while shifting weight to one leg .
-One weight has been shifted bob up and back down as you step and shift weight to other leg.
-Repeat side to side and up and down for desired rep count.

PN- Sumo bob

-Standing with feet shoulder width apart with band around your feet and your hands on your hips for a stable position.
- Step your right foot out to the side roughly 8 inches. 
-Step your left leg towards right foot the same 8 inches. 
-Repeat to the left and for desired rep count

PN- Banded penguin

-Place a band around your ankle and stand just outside shoulder width creating tension on the band.
-Slightly bend knees and while maintaining stance width, step forward in small steps with both legs.
-Return with backward short steps to place you started on floor. 
-Repeat steps forwards and backwards for desired rep count

PN- Band walk

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 light length through torso
-Pull leg towards opposite shoulder to feel a stretch deep in the hip and glute
-repeat other side

PN- Cross pull 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

W27/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

W27/D1 Lower body

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