Name: Playbook - Niki SugarySixpack - W3/D3 Foundations
Uploaded: 2024-03-28T18:05:10.580Z
Duration: 25 min
Description: W3/D3 Foundations

Tiffany

Foundations circuit

- Core breathing
- Quadruped lift off
- Chair roll
- Side plank extension right/left
- Knee lifts right/left
- Tabletop hold
- Adductor lift off
- Quadruped opposites
- Adductor bridge
- Bridge march
- 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

-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-Lift off

-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

PN- Side plank extension right & left

-Lay on the ground on your side with a wall close. Place your feet on the wall and scoot body down until your knees are at 90 degrees at both knees and hips. (seated position)
-Place a ball between your knees and raise the leg on top so that the ball stays in place but has minimal tension on it. 
-Raise lower leg towards the other knee  squeezing the ball between your knees. 
-Release tension by lowering bottom knee back to ground.
-Repeat

PN- Knee lifts right & left

-Movement up is driven by core and glutes
-Glutes and core are engaged to hold you in table position
-Slight pelvic tilt towards ribs when holding at the top
-Core stays engaged (see core hold tutorial)

PN- Table top hold

-Engage deep core and use lower abs to lift knees off the ground
-Squeeze ball as you lift
-Keep hips ribs and head stacked for good alignment
-Keep a light length through your torso
-See core breathing/ core hold tutorials

PN- Adductor lift off

-Connect to deep core before movement
-Deep core should stabilize and prevent torso from wobbling
-Imagine a bowl of water on your back that you don’t want to spill
-You should feel the ore working to stabilize and prevent torso movement
-Slow and controlled, focusing on the core
-See core hold tutorial
-Hips, ribs and head stacked and a light length through the torso for good alignment

PN- Quad opposites

-Reach arms flat on the floor and set feet at about fingertips for foot position
-Feet positioned so you can gently hold up a ball or rolled towel (not lifted up or squeezing inner thighs yet)
-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
-Squeeze the ball between our knees as you lift 
-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- Adductor bridge

-Reach arms flat on the floor and set feet at about fingertips for foot position
-Feet together
-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
-Foot lifted off the ground should be small, slow and controlled
-Glute of the standing leg should be engaged
-Deep core works with your breath throughout the movement! (see core hold tutorial)

PN- Bridge march

-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- Squat

Foundation circuit

W3/D3 Foundations

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

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☺️

W3/D3 Foundations

Community

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