Name: Playbook - Niki SugarySixpack - W3/D1 Lower body
Uploaded: 2024-03-28T18:05:10.556Z
Duration: 40 min
Description: W3/D1 Lower body

One of the warmups was listed as 1 rep rather than 30 sec

Jane

Warmup
- Core breathing.   Clam lift right/left
- Banded bridge
- Banded squat
- Sumo band walk
- Sumo hold with heel raise
- Hip taps right/left
- Squat pop

Workout: lower body circuit x 3 rounds: 30-sec rest after each round
- 12 Sit squat right/left
- 12 Curtsy to step back lunge right/left
- 12 Split squat right/left
- 12 Split deadlift right/left
- 12 Slide squat right/left

Glute burnout x2 
- 16 glute taps right/left
- 12 Split stance hip thrust right left

Cooldown
- Cross body pull right/left
- Seated figure four right/left
- Quad stretch right/left
- Kneeling hip flexor stretch right/left
- Hamstring stretch right/left
- Modified 90 90

-See core breathing tutorial for proper technique. Not belly breathing!
-Connect to the deep core from pelvic floor to transverse abs with exhale
-relax connection and allow deep core to lengthen with each inhale
-Keep hips, ribs and head stacked in line for good alignment

PN-Core breathing kneel

-Exhale engage deep core and lift up to modified side plank while using glute to rotate hip open for a clam
-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

PN- Clam lift right & left

-Keep hips lifted and picture a line from knees to head with hips, ribs and head in line
-Keep length through the body
-Avoid hips, ribs or waist sinking towards the floor
-Deep core engaged through movement to stabilize
-See modified hip taps tutorial for more detail

PN- Modified hip taps right  & left

-Reach arms flat on the floor and set feet at about fingertips for foot position
-Feet slightly wider than hip width
-Knees press out against the band
-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 up, should not be felt in the low back
-Your body makes a straight line from shoulders to knees at top
-Pulse is a small movement, engage glutes each rep to raise hips back to top
-Deep core works with your breath throughout the movement! (see core breathing tutorial)

PN- Banded bridge

-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

-Make sure knees are pressing out against band, not being pulled in by it
-Modify depth as needed
-Keep knees and toes pointing in the same direction

PN- Sumo band walk

-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

-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

Warm up

-Engage glutes to press through the floor from seated to standing
-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)

PN- Sit squat

-Step back and across body only as you can keep good alignment in curtsy
-Front foot should remain planted as you go straight into a step back lunge
-Try to complete all reps without going back to standing position
-Keep range of motion to where you can maintain good form
-Press up through front leg, recruiting glute much as possible in both lunges
-Controlled movement
-Core works with breath throughout movement (see core breathing tutorial)

PN- Curtsy to step back lunge right & left

-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)

PN- Bodyweight split squat right & left

-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
-Most of weight in one leg while the other is used for balance
-Lats engage to help support weights
-Use glute of working leg and to pull you back to standing
-Adjust stance as needed for comfort. Non working leg can be back or to the side slightly as long as hips stay square and form is good
-Core works with breath through the movement (see core breathing tutorials)

PN- Split deadlift right & left

-Weight is in one leg while other is there for balance
-Sit back into a half squat on one leg while the other slides out along the ground
-Press up using the glute of the planted leg
-If worried about balance, hold one weight and rest a hand on a wall or chair
-Core works with breath through movement

PN- Slide squat right & left

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
-Most of your weight is in one leg
-Imagine your pelvis and ribs are gently connected through the movement. Ribs should ot flare out and low back should not arch.
-Think of back hinging or rotating on the edge of chair during movement
-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- Split stance hip thrust right & left

-Squeeze glute to lift off the ground
-Keep good alignment with hips ribs and head stacked
-Light length through body
-Core works along with breath(see core hold tutorial)

PN- Glute tap right & left

Glute burnout

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

PN- Cross pull right & left

-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

-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

-Bend at hip
-Keep light length through torso
-Front foot is flat

PN- Hamstring stretch right & left

-Keep both knees at 90 degrees and rotate at the hip
-Don’t force range of motion
-Core works with breath through movement. Engage during effort. (see core breathing tutorial)
-Lean back further supported on hands to modify

PN- Modified 90-90 right & left

Cool down

W3/D1 Lower body

Prenatal Core Learning *IMPORTANT*

Preggo again and forgot how great this series is for workouts during pregnancy. Thank you for making it challenging and safe!

Katie

Esculier

W1/D1 Lower body

Mallory

It will be nice to have an option for a music.

Emiliya

Mouza

W1/D2 Upper body

Nausea letting up a bit today so i could try this again. Great deep core work, helps me recognize some weaknesses and imbalances. Thanks!

Samantha

W1/D3 Foundations

Tiffany

This one was amazing!!! I've been super lethargic and nauseous but this workout was able to take the edge off and give me a much needed energy boost!

Coraima Henderson

Great workout — really enjoyed the warm-up as it made me tap into core breathing and getting ready to exercise with weights. Excited as I am only 13 weeks pregnant, so many more workouts to go! Giddy-up☺️

Lauren

W1/D4 Total body

W1/D5 Intervals

Lili

W1/D6 Total body

Didnt want to do it. Hated it at first but now I’m really glad I did it.

W2/D1 Lower body

W2/D2 Upper body

Love the gentle yet strong opportunity to focus on my deep core

W2/D3 Foundations

This wiped me out! Felt so good to move my body and be challenged! Thank you!

Eden

I love being able to workout when my nausea subsides for a bit!

Kelsey

Great workout. Bit confusing on how many reps to do on each side versus split reps listed per side…

W2/D4 Total body

Still sore from yesterday's total body, that was a good one!!

W2/D5 Intervals

Lucy

W2/D6 Total body

Exercises bent row and wide row is the same video

Lorena Prado

W3/D2 Upper body

W3/D3 Foundations

Set 1 and 2 were out of order. Good workout with a toddler zooming around my legs! Just have to keep the phone out of his reach

Tough because I'm really tired.. but felt good. Thank you.

Svenja

W3/D4 Total body

W3/D5 Intervals

Great workout. Initially tried to do the new 25 min follow alongs (total body and lower body), and couldn't get them to load/play.

W3/D6 Total body

Who said prenatal needs to be boring! Always something different. Very happy with the program thus far!

W4/D1 Lower body

I am loving the prenatal workouts! I love the focus on core and stability!

Nikki

W4/D2 Upper body

W4/D3 Foundations

W4/D4 Total body

W4/D5 Intervals

Finally getting my energy back at 12 weeks pregnant. Such a great workout to come back too!

W3/D1 Lower body

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