Name: Playbook - Niki SugarySixpack - W31/D6 Total body
Uploaded: 2024-03-28T18:05:10.414Z
Duration: 45 min
Description: W31/D6 Total body

Stephanie

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?).

Katie

On the 2nd set of the circuits - how many of the hammer curls with overhead press should be done?

Laura

warmup
Core breathing
Banded opposites
Adductor march
Chair roll
assisted deep squat
Tri dip with bent knees
Bob and rotate
Sumo reach
Bodyweight plie squat


Workout: Total body mini circuits
Circuit 1 x3
15 sumo rdl, 16 alt rev cross raise, 20 sumo pulse
Circuit 2 x3
16 weight shift squat, 18 squat pulse, 10 hammer curl to press

Cooldown
Kneeling hip flexor stretch right/left
Seated figure four right/left
Cross body pull right/left
Seated thoracic rotation
Upright chest stretch
Raised cat cow
Relaxed belly breathing
Supported deep 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

-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-Banded opposites

-Deep core engages right before rolling back, relaxed on inhale when resting on back of chair and engaged on exhale again before rolling up or can stay engaged throughout (see core breathing/core hold tutorial)
-Slow and controlled
-Adjust how far you are from chair back for more of less difficulty (closer is easier,further is harder)
-For more detail see chair roll in core exercise tutorials

PN- Chair roll

-Keep good alignment with hips ribs and head stacked with a light length through the torso
-Engage deep core and squeeze ball with inner thighs when marching legs
-See core hold tutorial

PN- Adductor march

-Make sure your holding something sturdy(my example isn’t ideal)
-Sink down with control
-Drive up to standing through glutes
-Core works with breath throughout the movement (see core breathing tutorial)

PN- Assisted deep squat

-Only lower to elbows at 90 degrees
-Keep light length and hips, ribs and head stacked in line for good alignment
-Deep core works with breath through the movement (see core breathing tutorial)

PN- Tri dip with bent knees

-Hips, ribs and head stacked throughout movement to keep from over arching low back or ribs flaring
-Allow foot you are twisting away from to pivot
-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 rotate

-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
-Reach until feeling a gentle stretch along the side of the body
-Core works with breath through movement (see core breathing tutorial)

PN- Sumo 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
-Weight stays back even when heels lift at the bottom of squat, avoid big shift forward
-Core works with breath through movement (see core breathing tutorial)

PN- Plie squat

Warm up

-Feet are wider than hips, adjust slightly to what’s most comfortable for you
-Knees and toes point the same direction
-Lat engage to support weights
-Hinge back to lower weights, keep close to body
-Only go as low as you can keep a neutral spine and hips, ribs and head stacked to avoid over arching the low back or flaring out ribs
-Core works along with breath in movement (see core hold/core breathing tutorials)

PN- Sumo RDL

-Standing with feet shoulder width apart and a dumbbell in each hand, with palms facing away from your body.
-Raise your right arm to face height across and out in front of your body so that your right hand is directly in front of your left shoulder.
-Reverse movement bringing your hand back to start position.
-Repeat for other side and for desired rep count

PN- Alternating reverse grip cross raise

-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 raise up for pulse
-Slow and controlled during lowering phase of pulse
-Core works with breath through movement (see core breathing tutorial)

PN- Sumo pulse

Circuit 1

-Majority of weight is in one leg as you squat into it. Other leg is there for balance
-Press back to standing through the weight bearing foot. Make sure it's planted firmly on the floor, heel to toe even though weight is shifted 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)
-Alternate legs

PN- Weight shift squat  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 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

-Keep hips, ribs and head ‘stacked’ in good alignment to prevent rib flare at the top of press
-Slow and controlled lower
-Core works with breath through movement (see core breathing tutorial)

PN- Alternating hammer curl to press

Circuit 2

-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

-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 torso
-Pull leg towards opposite shoulder to feel a stretch deep in the hip and glute
-repeat other side

PN- Cross pull  right & left

-Make sure rotation is coming from the thoracic spine (upper/mid back) not the low back
-Engage core and squeeze inner thighs before rotation
-See seated thoracic rotation in core work tutorials section

PN- Seated thoracic rotation

-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
-Low back shouldn’t feel compressed

PN-Seated chest stretch

-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-Raised cat cow

-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
-Lean on something so that your body is in an inclined position. This puts the pelvic floor in a ‘lengthened’ position
- Still not trying to over expand belly, just intentionally letting it go. Also good for growth spurts

PN- Relaxed belly breathing

-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

Cool down

W31/D6 Total body

Prenatal Core Learning *IMPORTANT*

Ooofff…legs at 28 weeks is no joke with this amount of reps. Nice burn!

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! 😀💪🏻

W31/D6 Total body

Community

More workouts from Niki SugarySixpack