Name: Playbook - Niki SugarySixpack - W31/D4 Total body
Uploaded: 2024-03-28T18:05:10.396Z
Duration: 45 min
Description: W31/D4 Total body

Great, but strangely the timer was not available.

Susanne

Great quick total body workout with pelvic floor / breathing exercises in the cool down

Courtney

Feeling strong 💪🏼 but kicked my booty!

Alanna

Stephanie

Core breathing
Quadruped knee lifts
Squat and squeeze
Squat tap in
Squat pulse
Bob and reach
Sumo pulse and rotate
Wide hip thrust

Workout: total body circuit x3 : 30 seconds rest between rounds
10 pulse squat curl
6 triple sumo squat
18 supported reverse row
15 Sumo chair tap
12 curl to side curl
12 split leg deadlift right/left

Cooldown
Hip circles right/left
Hug yourself
Cat cow
QL stretch right/left
Kneeling hip flexor stretch right/left
Modified 90 90
Supported deep squat
Supported pelvic floor lengthening

-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

-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-Quadruped knee lifts

-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

-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
-Core works with breath through the movement(see core breathing tutorial)

PN- Squat tap in

-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

-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
-Squeeze ball activating chest connecting to the deep core
-Core works with breath through the movement(see core breathing tutorial)

PN-Squat and squeeze

-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

-Position your back at the bottom of shoulder blade height on a stable chair, couch, coffee table that won't slide away.
-Feet wider than hips. Make sure knees and toes are pointing the same direction
-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
-Deep core works with your breath throughout the movement! (see core breathing tutorial)

PN- Wide hip thrust bodyweight

Warm up

-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, recruit the glutes
-Keep hips, ribs and head stacked through the movement to prevent rib flare and overarching the low back
-Avoid using momentum  to help curl
-Controlled lowering of weights
-Core works with breath through the movement(see core breathing tutorial)

PN-Pulse squat curl

-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
-Only go to standing on third squat (quarter squat, half squat, full squat to standing)
-Core works with breath through movement (see core breathing tutorial)

PN- Triple sumo squat

-Core engages before row, working along with breath (see core breathing tutorial)
-Lats engage and shoulder blades pull together before row
-Keep good alignment by stacking hips, ribs and head and keeping  light length through the torso. Chin stays tucked
-Can adjust by sitting hips back some or stay in quadruped

PN- Supported reverse row  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 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

-Slow and controlled lower
-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- Curl side curl

-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

Total body circuit

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

PN- Hug yourself

-Keep majority of motion in the thoracic spine, not dumping into low back
-Exhale to arch (cat), inhale to cow
-Slow, controlled and intentional
-Don’t push range of motion to discomfort

PN- Cat cow

-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

-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 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

-Movement focus is on creating circles with the pelvis
-Controlled and intentional with movement
-Diaphragmatic breathing through the movement 
-Repeat each side

PN-Quadruped pelvic circles 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 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 gentle lengthening of the pelvic floor into the pillow or ball
-Exhale naturally, no intentional engagement
-Sit on something that will give you feedback on your pelvic floor.  Pilates ball works great but this can be a rolled towel, pillow

PN- Supported pelvic lengthening

Cool down

W31/D4 Total 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 🔥

Hanna

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

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 🤰

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

W29/D1 Lower 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/D2 Upper body

W29/D3 Foundations

Honestly did not want to work out today but the stretch was worth it! 😝

Allyson

This workout seemed so through without being really hard- I really enjoyed it!

W29/D4 Total body

Great, light intervals for legs, mostly, but still very good at this stage of pregnancy :)

Linda

Good sweaty workout for a rainy day! 😂

W29/D5 Cardio Intervals

Finished in 36 min. This was a great one after two days “off” for baby shower fun!

W29/D6 Total body

Feeling really pregnant, really didn’t want to do it, really glad I did 👍🏼

Kelsey

Moving slower during the movements but it feels so good afterwards!

Justine

W30/D1 Lower body

Great (quick) upper body workout! Enjoyed some of these new moves!

Would love to see more triceps worked in besides the kickbacks! Maybe some dips?

W30/D2 Upper body

W30/D3 Foundations

Those banded penguins got me in the glute burnout! 🔥 Great workout. Heart rate got up there!

Great pairing of exercises! Challenging but fun at the same time! 🙌🏻

Thank you for adding the pelvic floor connection and breathing to cool downs. Helps me remember to do them!

W30/D4 Total body

This cardio is a real leg burner! My legs are on fire and I’m a sweaty mess. What a fun one!

Orna Joyce

Awesome one! Heart rate really pushed which I love!!

W30/D5 Cardio Intervals

It's getting harder to move, but exercises both help with that and feel energetic :)

Nihan Büyüklüoğlu

W30/D6 Total body

Finally!! I’m so stoked to have finally found a prenatal program that is challenging. The others I’ve tried are far too watered down and easy. 
Love this!!

Hannah

Great workout! Missed the last few days so this was just what I needed to kick off week 31!

W31/D1 Lower body

Thanks for your prenatal workouts! Another good one!

Was a easier one than normal but still great!

W31/D2 Upper body

W31/D3 Foundations

W31/D5 Cardio Intervals

Quick question: in your old prenatal program there were a lot more split squats and curtsy lunges? Are those not recommended for the third trimester? I miss the single side focus of those moves. Thanks, Erin

Erin

Typo in number of reps in this workout. It says to do only 1. Also still not clear if the number of reps is per side (ie 16 reps on left then 16 reps on right or 16 reps total - 8 and 8?).

W31/D6 Total body

Great lower body! I did use bands on more than instructed because it was too hard to take it off and on between exercises LOL it ended up adding a bit more resistance which was perfect!

I felt like this workout wasn’t very challenging so I added an extra challenge. Kept it banded and weighted the whole time to add an extra challenge. Felt way more out of my legs that way!

W32/D1 Lower body

This one was shorter and fun, very upper body focused. I enjoyed it!

Samantha

W32/D2 Upper body

Hoping to avoid DR this time and feeling strong with these foundation videos!

W32/D3 Foundations

This was a challenging one! I extend the rests a little bit (made the 25 second one 45 seconds) and that helped me to be able to finish it!

This one got my heart rate up there! Tough but a good one 💪🏼

W32/D4 Total body

The timer for the alternating squat with curl to overhead press says 15 seconds work versus the 45 seconds work it’s supposed to show. Otherwise a great workout!

Love the workouts, but the timer drives me crazy. Wish it would just do 45 seconds on 15 seconds rest the whole way through without me having to start it over and over and over again.

Ronna

Feels great to be able to follow along the exercises in 33rd week of pregnancy! Feels even greater after completing :)

W32/D5 Cardio intervals

W32/D6 Total body

Lower body always has me sweating so much lol but it’s really helping with these aches and pains in the 3rd tri!!

W33/D1 Lower body

I liked how this one was shorter, a pleasant surprise!

This one was shorter (finished in 32) but just what I needed today. Great workout!

A little shorter and easier workout but it was fun anyway!

W33/D2 Upper body

Those hip thrusts at the end got me 🔥so glad you added the third trimester workouts can’t wait to follow along each day! Seriously answered prayers 🙏🏼finding your workouts/support

Whitney

W33/D3 Foundations

This one was tough! My heart rate got up there. Every time I see the squat tap combo I know I’m in for it LOL

Sweeeeeaaaaaty! 😅😅 but I’ve never been in better shape! Pregnant and all!!

This was a tough one! But in a good way 😜

W33/D4 Total body

This is the closest I’ve ever been to the expected finish time on a cardio day LOL my heart rate was more manageable with these exercises. Still a great workout!

Seeing you exercising while pregnant is a great motivation. It's what keeps me going. Thank you!

W33/D5 Cardio intervals

This one was short. It was so perfect on a day when I was really needing something quick to stay on track but didn’t have much time.

A quick workout that brings on the sweat! It was a fun one!

W33/D6 Total body

Hardest part was definitely the burn out! Finished in 40.

Absolutely loved the little burst of cardio for the burnout portion! Such a fun workout!

Really enjoyed this one! Have a nagging question though, when you say ‘right and left’ is the idea to do the total number of reps on each or split it? So for example with the one leg squats to chair is it 5 on each side or 10 on each side?

W34/D1 Lower body

This was a quick one for me! Finished in 27. Quick ones in the mix are always a nice treat!

W34/D2 Upper body

Diana Buia

W34/D3 Foundations

The other comments scared me into thinking this one was super tough and I did NOT want to work out today. Glad I did- it was challenging but not one of the toughest in the program. I needed a medium level workout today and that’s just what I got! Finished in 31 minutes and am glad that I made myself do it 💪🏼

Wow!!!! That was tough one! Heart rate felt this one 👌

Feeling more confident in the flow transitioning through each exercise, using the timer. Do you ever put music in the background?.. so far I’ve just been doing no sound and reading descriptions using timer.

W34/D4 Total body

This felt great and it was a nice little break in between the two total body workouts for the week!

Arch and round at the end gave me some contractions and a pulling sensation, I was trying to remain relaxed instead of contracting but pulling up into the arched back naturally applied tension I think.

This as really good! Now that I understand the app better things move more smoothly! I’m 34 weeks pregnant and will keep until I have baby. Hope your postpartum program comes out when I start that!!

Aileen Larsen

W34/D5 birth prep

The first round I didn’t challenge myself with heavy weights but switched weights for rounds 2-4 and now I’m drenched! Great one!

Carley

I was nervous about the 4 sets! But it wasn’t as bad mentally or physically as I thought. 💪🏼 took me 53 min

Moving is so much more difficult now at 35 weeks. But glad to still be able to do these workouts (with modifications) 😆

Emma

W34/D6 Total body

Everything is harder now that the bump is so big, but I’m glad I’m powering through! Great workout 💪🏼

Jodene

W35/D1 Lower body

Moving slower these days but am always glad that I make these workouts a priority. Great arm workout to start my day right!

W35/D2 Upper body

W35/D3 Foundations

This one was tough with this big belly on me! LOL glad to still be able to complete these and feel strength.

This is a tough one!!! Feeling full of endorphins now though 🎉

W31/D4 Total body

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