Name: Playbook - Niki SugarySixpack - W35/D4 Total body
Uploaded: 2024-03-28T18:05:10.821Z
Duration: 45 min
Description: W35/D4 Total body

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

Stephanie

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

Core breathing
Tabletop taps
Mid side plank r&l
Squat and squeeze
Squat tap in
Bob and reach
Sumo pulse and rotate
Chair roll
Wide hip thrust


Workout: Total body pairs
Pair 1 x3
14 alternating squat to swimmers press, 12 sumo reverse curl right & left
Pair 2 x3
14 alternating sumo reverse press, 16 supported wide row right & left
Pair 3 x3
10 sumo pulse front raise, 12 squat combo

Burnout set x3
15 hip thrust
15 sumo pulse

Cooldown
Hip wiggle 
Hug yourself
Cat stretch
Quadruped pelvic tilts
QL stretch right/left
Kneeling hip flexor stretch right/left
Supported deep squat
Supported child's pose

-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

-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-Modified side plank 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 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

-Movement is driven by core and glutes
-Exhale to engage then move
-Slight pelvic tilt towards ribs at top should
-Core works with breath through the movement (see core breathing tutorial)

PN- Table top 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

-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

-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

-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

-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 in squat and at top of press
-Core works along with breath (see core breathing tutorial)
-Alternate sides

PN- Alternating squat to swimmers 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
-Use glutes and inner thighs to press up to standing
-Don’t allow weight to pull you forward
-Slow and controlled during lowering phase of curl
-Core works with breath through movement (see core breathing tutorial)

PN- Sumo reverse curl

Total body pair 1

-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
-Slow and controlled during lowering phase of press
-Don’t force a full extension of arm in reverse press, go to comfortable range of motion
-Core works with breath through movement (see core breathing tutorial)

PN- Sumo reverse press

-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 wide row right & left

Total body pair 2

-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
-Only raise weight to shoulder height during front raise
-Core works with breath through movement (see core breathing tutorial)

PN- Sumo pulse to front raise

-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 3

-Position your back at the bottom of shoulder blade height on a stable chair, couch, coffee table that won't slide away.
-Feet at hip width or slightly wider
-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- Hip thrust bodyweight

-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

Burn out

-Tilt pelvis side to side
-Stretch arms forward with intention
-core works gently with breath

PN- Hip wiggle

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

PN- Hug yourself

-Keep motion in the thoracic spine
-Exhale with arch, inhale back to starting position

PN- Cat stretch

-Alternate between anterior and posterior pelvic tilt
-Be intentional and controlled with movement
-Core works gently along with breath

PN- Quadruped pelvic tilt

-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

-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 length of the pelvic floor
-Exhale naturally, no intentional engagement
-Support chest so that belly is lifted off floor with something soft like a pillow

PN- Supported child pose

Cool down

W35/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! 😀💪🏻

W35/D4 Total body

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