Name: Playbook - Niki SugarySixpack - W3/D5 Intervals
Uploaded: 2024-03-28T18:05:10.604Z
Duration: 30 min
Description: W3/D5 Intervals

Warmup
- Core breathing
- Liftoff
- Dead bug march
- Squat pop
- Side plank extension
- Bodyweight pulse squat and rotate
- Raise and rotate
- Bodyweight squat march

Workout: Interval cardio x 3 rounds 45 seconds work:15 rest
- Shuffle tap
- Side to side quick feet
- Shifting in and out fast feet
- Shifting front tap
- Bob and reach
- Sumo walk to fast feet

Cooldown
- Cross leg side stretch right/left
- Mermaid right/left
- Quad stretch right/left
- Hamstring stretch right/left
- Cross over stretch 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 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

-Deep core engages before movement to stabilize and prevent movement of the hips and torso in exercise
-See core hold/ core breathing tutorials either core engagement technique can be used here

PN- Dead bug 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
-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

-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

-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

-Hinge at hips to bend. Can adjust depth as needed for comfort
-Lats engage before moving arms
-Core works with breath through movement (see core hold/core breathing tutorial)

Chair to alternating front rise
-Hinge slightly back into a high chair squat
-Weight is pressed back in balls of feet and heels but big toes are in contact with floor too
-Keep hips ribs and head stacked in line and length through torso
-Core works with breath through movement (see core breathing tutorial)
-Raise only to shoulder height
-Controlled lower of weight

PN-Raise and rotate

-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. Non marching foot will do more work to press up to standing
-Keep hips, ribs and head stacked through the movement to prevent rib flare and overarching the low back
-March can be modified to barely off the ground
-Be sure to stabilize through the core for balance and stability during march
-Core works with breath through the movement(see core breathing tutorial)

PN- Squat march bodyweight

Warm up

-Stay as low as you can with good form
-Only go as quickly as you can keep good form
-Hinge at the hips slightly to keep good alignment and hips, ribs and head stacked
-Reach to the sky and pop onto toes at either end of you mat or after a few steps each way

PN- Shuffle reach

-Keep feet quick but close to the floor for low impact
-Very slight hip hinge back
-Be mindful of proper breath and deep core connection with exhale(core breathing tutorial). Can keep gentle connection to deep core if it feels better(core hold tutorial)

PN- Side to side quick feet

-Step feet quickly together and then apart before dropping into a squat
-Tiny movement forward or with each step
-If you don’t want to go backwards turn around at end of mat 
-Core works with breath throughout movement

PN-Shifting in and out fast feet

PN- Shifting front tap

-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

-Take a sumo stance with feet wider than hips
-Knees and toes point the same direction
-Take small steps as you walk
-Only go as quickly as you can keep good form
-Core works gently with breath through the movement
-If you’re uncomfortable with backwards fast feet turn around and do them forward

PN- Sumo walk to fast feet

Workout intervals

-Reaching over head to feel stretch along side body
-Keep length through torso
-The goal is a gentle stretch, not discomfort

PN- Crossed leg side stretch right & left

-Reach up to feel light stretch through the front body from hip flexor to chest
-Avoid over arching low back. Visualize the ribs and hips lightly connected by a string
-Use glute of front leg to press off floor
-Adjust leg position slightly for comfort
-Core works with gently breath throughout movement

PN- Mermaid 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

-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/D5 Intervals

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☺️

W3/D5 Intervals

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