Name: Playbook - Niki SugarySixpack - W29/D1 Lower body
Uploaded: 2024-03-28T18:05:10.158Z
Duration: 45 min
Description: W29/D1 Lower body

Stephanie

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 🤰

Hanna

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

Warmup
Core breathing
Quadruped pelvic tilt
Banded lift off
Seated abduction 
Banded squat
Banded sumo bob
Bodyweight plie squat
Sumo reach
Sumo glide

Workout: lower body circuit x3
12 Sumo deadlift
12 Squat to calf raise
18 alternating step out squat
18 Squat pulse
20 Sumo chair taps
18 Sumo pulse

Glute burnout 45 seconds work : 15 rest x2
Hip thrust
Hip thrust with pause BW

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

-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

-Alternate between anterior and posterior pelvic tilt
-Be intentional and controlled with movement
-Core works gently along with breath

PN- Quadruped pelvic tilt

-Legs press out against the bnd, making sure knees are pressing out in line with legs and not being pulled in towards each other by the band
-Engage deep core and use lower abs to lift knees off the ground
-Keep hips ribs and head stacked for good alignment
-Keep a light length through your torso
-See core breathing/ core hold tutorials

PN-Banded lift off

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

PN- Seated abduction

-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
-Push off of one foot then the other to ‘bob’ side to side. Toes don’t have to leave the ground
-Core works with breath through movement (see core breathing/core hold tutorials)

PN-Banded sumo bob

-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 placed wider than hips, adjust slightly as needed to what feels best
-Knees and toes pointing the same direction
-Press through one leg to glide towards the opposite leg
-Stay low
-Modify depth as needed
-Hips, ribs and head stacked in line to prevent rib flare and over arched low back

PN- Sumo glide

-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

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

-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 during squat
-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
-Rise doesn’t have to be high, lightly hold a wall or chair if needed for balance
-Slow and controlled
-Be sure to stabilize through the core for balance and stability during calf raise
-Core works with breath through the movement(see core breathing tutorial)

PN- Squat to calf raise

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 press up to standing
-Weight is not resting in the chair, just a quick touch
-Core works with breath through movement (see core breathing tutorial)

PN- Sumo chair tap

-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 circuit

-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

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 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 gentle pelvic floor length with each 360 inhale
-keep a nice light length through the body. Hips, ribs and head stacked
-can be done supported against a wall as well if you have trouble relaxing the muscles around the pelvis without that support
- this is a practice for relaxing and releasing the pelvic floor to get ready for the need to relax for birth.
-make the mind muscle connection and practice now so that it’s easier during labor!
-being able to relax the pelvic floor helps to prevent tearing

PN-Raised butterfly

Cool down

W29/D1 Lower body

Prenatal Core Learning *IMPORTANT*

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.

W28/D1 Lower body

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

Elaina Murphy

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

Anamaria

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

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! 😀💪🏻

W29/D1 Lower body

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