Name: Playbook - Niki SugarySixpack - W37/D1 Lower body
Uploaded: 2024-03-28T18:05:10.876Z
Duration: 45 min
Description: W37/D1 Lower body

Warmup
Core breathing
Quadruped hip circles right/left
Adductor march
Sumo band walk
Squat pop
Banded squat
Banded sumo pulse
Bodyweight plie squat

Workout: lower body circuit
15 Sumo rdl
15 Squat
20 Sumo pulse
15 Deadlift
12 Step out squat
15 Wide hip thrust

Cooldown
Cross body pull right/left
Seated figure four right/left
Seated calf and hamstring stretch right/left
Quad stretch right/left
Kneeling hip flexor stretch right/left
Supported deep squat
Supported chlids pose

-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

-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

-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 knees are pressing out against band, not being pulled in by it
-Modify depth as needed
-Keep knees and toes pointing in the same direction

PN- Sumo band walk

-Legs press out against the band, making sure knees are pressing out in line with legs and not being pulled in towards each other by the band
-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
-Core works with breath through the movement(see core breathing tutorial)

PN-Banded squat

-Legs press out against the band, making sure knees are pressing out in line with legs and not being pulled in towards each other by the band
-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-Banded sumo 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
-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

-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

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

PN- Squat

-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

-Feet are at or slightly wider than hip width. Adjust to what feels best and accommodates belly as it grows
-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
-Lats engage to help support weights
-Use glutes and to pull you back to standing
-Core works with breath through the movement (see core breathing tutorials)

PN-Deadlift

-Sit back and down into the squat, only go to range of motion that allows proper form
-Weight is mostly back in your heels and balls of feet but big toe is in contract with the ground
-Glutes drive the movement up to standing
-Ribs stay ‘tucked’ and pelvis stays close to neutral so that low back isn’t over arching at the bottom of the squat (sticking out butt). Keep hips, ribs and head in line
-Core works with breath throughout movement (see core breathing tutorial)

Alternating step out squat

-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
-Put weight below belly where it’s comfortable
-Deep core works with your breath throughout the movement! (see core breathing tutorial)

PN- Wide hip thrust weighted

Lower body circuit

-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

-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

-Sit on a chair with one leg ned at 90 degrees the other extended out in front of you with your foot rested on your heel.
-Lean forward with upper body creating a stretch in the straight legs hamstring and calf. 
Lean back to upright position releasing the stretch in your leg.
-Repeat as needed and for other leg

PN- Seated calf and hamstring stretch 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

-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
-Support chest so that belly is lifted off floor with something soft like a pillow

PN- Supported child pose

-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

W37/D1 Lower 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.

Stephanie

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

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

W31/D4 Total body

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.

W37/D1 Lower body

More workouts from Niki SugarySixpack