Name: Playbook - Niki SugarySixpack - W3/D4 Total body
Uploaded: 2024-03-28T18:05:10.592Z
Duration: 40 min
Description: W3/D4 Total body

Tiffany

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

Jane

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

Svenja

Warmup
Core breathing
Llift off
Side plank extension 
Squat pulse
Bob and reach
Sumo pulse and rotate
Alternating heel taps
Lower ab activation

Workout: total body pairs ( rest 30 - 60 seconds before next pair)
Pair 1 x3
14 alternating lunge and press, 10 squat combo
Pair 2 x3
12 sumo front raise,16 alternating curtsy curl
Pair 3 x3
14 split squat curl to press r and l, 16 sumo curl to press R and L


Cooldown
side to side pelvic tilt
Hip circles right/left
Arch and round
QL stretch right/left
Hug yourself
Kneeling hip flexor stretch right/left
Cross Pull right/left

-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 on back

-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

-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

-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
-Keep hips, ribs and head stacked through the movement to prevent rib flare and overarching the low back
-legs and knees press out to resist band pulling them towards each other
-Core works with breath through the movement(see core breathing tutorial)

PN-Banded squat pulse

-Hips, ribs and head stacked throughout movement to keep from over arching low back or ribs flaring
-Reach overhead across your body as you come back to standing for a gentle side stretch
-Only go as quickly as you can keep good form and control
-Core works with breath through movement (see core breathing/core hold tutorials)

PN- Bob and reach

-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
-Rotate from the hip, not the torso
-Allow foot to pivot
-Core works with breath through movement (see core breathing tutorial)

PN- Sumo pulse and rotate

-Keep light length through the torso and good alignment with hips, ribs and head stacked throughout the movement 
-Deep Core engages before moving and works with breath throughout the movement 
-Glutes drive hips up
-Slight pelvic tilt towards ribs at top to help prevent dumping into low back
-Core works with breath through the movement. See core breathing tutorial

PN-Reverse plank taps

-Kneel on the floor and sit back on your feet. 
-Place your hands on your lower abs. 
- Activate your lower abs while holding your hands on them so that you can feel the activation.
-With each exhale connect from pelvic floor up to lower abs 
-Pelvic floor is a pulling together and lifting(front to back + side to side and lift up into your body gently)
-Lower transverse activates by wrapping up and in. Think ‘wrapping low torso and scooping’ 
-Notice my belly pulling up and in
-Not belly button to spine - the low abs are near hip bones much lower than the belly button.

PN- Lower ab activation

Warm up

-Keep hips square when stepping back for lunge
-Keep hips, ribs and head in a stacked line throughout movement
-Front glute drives you up to standing
-Be sure ribs don’t flare at top of press (think pelvis and ribs lightly connected)
-Core works with breath through movement (see core breathing tutorial)

PN- Alternating reverse lunge and press

-Move with control and intention
-Hinge hips back for kick
-Glutes pull back to standing from hinge
-Sit back and sink down to start the movement of squat
-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 exhale and connect with exertion/ ‘hard’ part of exercise (see core breathing tutorial)

PN- Squat combo

Total body pair 1

-Sit back and down into the squat
-Hips, ribs and head are stacked through squat to prevent ribs flaring and lower back arching
-Use glutes and inner thighs to press back to standing from the squat
-Adjust foot position and squat depth to comfort
-Raise arm to shoulder height
-Slow and controlled lower
-Core works with breath through movement (see core breathing tutorial)

PN- Sumo front raise

-Step back and across body only as you can keep good alignment, front foot should remain planted
-Keep range of motion to where you can maintain good form
-Press up through front leg
-Controlled movement
-Controlled lower of weight from curl
-Core works with breath throughout movement (see core breathing tutorial)

PN- Alternating Curtsy curl

Total body pair 2

-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
-Slow and controlled lower of weight
-Length through the torso with hips, ribs and head stacked
-Avoid using momentum and hips to help weight up
-Core works along with breath throughout movement (see core breathing tutorial)

PN- Split squat curl to press

-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 in squat or at top of press
-Use glutes and inner thighs to press to standing
-Don’t let weights pull you forward during squat
-Controlled lower after curl and press
-Core works with breath through movement (see core breathing tutorial)

PN- Sumo curl to press

Total body pair 3

-Keep all movement coming from pelvis, not knees
-Core works gently with breath through movement

PN- Side to side pelvic tilt

-Make a circle with your hips
-Hinge back to start 
-Avoid over extending forward
-Core works gently along with breath
-Repeat other direction

PN- Hip circles right & left

-Move with intention and control
-Core works gently with breath in movement(see core breathing tutorial). Exhale and engage as you round upper back, inhale and relax connection

PN- Arch and round

-Bend is at the hip
-Should be felt on the side of the low back you’re stretching away from
-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- QL stretch right & left

-Rotate palms up as arms open back to feel a chest stretch
-Move with control

PN- Hug yourself

-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

-Lean towards straight leg  to feel stretch in the hip and glute
-Bend at hip, not waist
-Keep length through torso to keep from dumping into stretch
-Range of motion should go to feeling a stretch but not discomfort

PN- Cross over stretch right & left

Cool down

W3/D4 Total 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

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/D4 Total body

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