Name: Playbook - Niki SugarySixpack - W28/D1 Lower body
Uploaded: 2024-03-28T18:05:09.873Z
Duration: 40 min
Description: W28/D1 Lower body

Ooofff…legs at 28 weeks is no joke with this amount of reps. Nice burn!

Katie

Alexandra

There’s no slowing down for trimester 3, I see! This might have been the toughest lower body workout of the program (that I remember), but it was awesome! Love the new stretches post-workout too.

Stephanie

Great way to start third trimester! Thank you for your prenatal content! 💕

Wow is all I can say about this workout. Burned so good and that cool down was exactly what I needed after that workout.

Hanna

Great workout if a little long. Really enjoyed the warm up and cool down

Anamaria

Elaina Murphy

Loved this workout! Challenging but still comfortable with my growing belly. I’m excited to continue staying active through my third trimester now that I’ve found your programs!

eury

Love the workouts. Can’t stand the app.

Erin

It was great! I just think I personally needed one more exercise per circuit..

Katy

Nihan Büyüklüoğlu

Warmup
Core breathing
Side plank to clam right/left
Adductor squeeze
Seated abduction
Squat pop
Banded squat
Banded sumo pulse
Squat hold with heel lift


Workout: lower body pairs
Pair 1 x3
15 sumo deadlift, 20 alternating sit squat
Pair 2 x3
10 pulse squat, 14 Triple sumo squat
Pair 3 x3
16 step out squat, 15 sumo pulse

Burnout set x2 40 seconds work: 10 rest
Squat hold tap in, Sumo press off

Cooldown
Seated figure four right/left
Quad stretch right/left
Hamstring stretch right/left
Kneeling hip flexor stretch right/left
Cross body pull right/left
Supported deep squat
Supported child's pose

-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 kneel

PN- Clam lift right & left

-Place arm or pillow under head to keep good alignment
-Engage deep core and use adductor of top leg to press into/squeeze the ball
-Attempt to isolate the top adductor and let the bottom one do less work
-See core breathing tutorial for proper deep core engagement

PN- Adductor squeeze right & left

-Legs press out against the band, making sure knees are pressing out in line with legs and not being pulled in towards each other by the band
-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-Banded squat

-Legs press out against the band, making sure knees are pressing out in line with legs and not being pulled in towards each other by the band
-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-Banded sumo pulse

-Use glutes to press out against band
-Control movement of legs back in against band

PN- Seated abduction

-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 and balance during ‘pop’ onto toes
-Core works with breath through the movement(see core breathing tutorial)

PN- Squat 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
-Keep weight shifted back while lifting heel
-Modify depth as needed
-Core works with breath through movement (see core breathing tutorial)

PN- Sumo hold with heel lift

Warm up

-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)

PN- Sumo deadlift

-Majority of weight is in one leg as you press through it to standing. Other leg is there for balance
-Controlled lower back to seated position
-Foot is planted firmly on the floor, heel to toe even though weight is sitting 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 sit squat

Lower 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
-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 weighted

-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 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 sumo squat

Lower body pair 2

Stand with your feet 4-6 inches apart and a dumbbell in each hand at shoulder height, palms facing you.
-Step to your right and perform a squat. stand back up and return the foot you stepped out with to center position.
-Step out to the left and repeat

Alternating step out 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

Lower 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 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

-Take a sumo stance with feet wider than hips
-Knees and toes point the same direction
-Press off of one leg with control actively working to use glutes and inner thigh
-Land softly

PN- Sumo Press off

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 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

-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

-Focus on the breath in relaxing the pelvic floor and transverse abs
-Deep breaths in to really feel the slight expansion all around your torso and relaxing of the deep core
-Focus on feeling the length of the pelvic floor
-Exhale naturally, no intentional engagement
-Sit on something low like a stool step or yoga block

PN- Supported deep squat

-Focus on the breath in relaxing the pelvic floor and transverse abs
-Deep breaths in to really feel the slight expansion all around your torso and relaxing of the deep core
-Focus on feeling the length of the pelvic floor
-Exhale naturally, no intentional engagement
-Support chest so that belly is lifted off floor with something soft like a pillow

PN- Supported child pose

Cool down

W28/D1 Lower body

Prenatal Core Learning *IMPORTANT*

Such a great upper body workout. Really felt the burn 🔥

W28/D2 Upper body

Improve the app, it always said 45min but the workouts are much shorter

Marja

W28/D3 Foundations

I loved the variety! This is the first workout on the app that I have done and I worked up a good sweat :)

Maddy Tonstad

W28/D4 Total body

How do people finish these lightly weighted workouts in 30-35 min? Lol I never have 43 minutes this time. Good workout though!

Quick and sweaty, really effective! Love the style of your workouts! 😊

Judit

Such a great workout! I wish you could save the ones you like so you can come back to them when you want a little extra workout!

Abbie

W28/D5 Lightly weighted intervals

W28/D6 Total body

Such a good lower body workout. I stuck to keeping to band on instead of weights today and it was still such a good lower body burner. 🔥 🍑 30 weeks 🤰

Too many squats in one workout, i love circuits but you could incorporate other exercises than squats so we Spice it up a bit, and we dont get so much fatigue in the same muscle.

Nélida

W29/D1 Lower body

Had no idea what the triple curl was so I did my best there LOL Other than that, awesome workout again!

Loved this upper body workout! My biceps were talking to me at the end! 😀💪🏻

W28/D1 Lower body

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