Name: Playbook - Niki SugarySixpack - W39/D4 Total body
Uploaded: 2024-03-28T18:05:10.948Z
Duration: 45 min
Description: W39/D4 Total body

This was a really fun & quick total body workout!

Core breathing
Quadruped knee lifts
Squat and squeeze
Seated abduction
Squat tap in
Bob and reach
Sumo pulse and rotate

Workout : total body circuit x3 rounds. 30 seconds rest between rounds
8 sumo reverse curl to press right/left
20 alternating sit squat
16 alternating wide press
10 sumo pulse curl
14 alternating squat to swimmers press

Cooldown
Hug yourself
Chair arch and round
Lat stretch
QL stretch right/left
Kneeling hip flexor stretch right/left
Relaxed belly breathing
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 quadruped

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

-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

-Use glutes to press out against band
-Control movement of legs back in against band

PN- Seated abduction

-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

-Can also be done of the floor if comfortable (montor feel dizziness and roll to side) on your back (and in1st trimester)
-Use chest to press weight towards ceiling
-Arms angle slightly down from shoulders at start, not straight out to the side
-Glutes squeeze to hold your body up, slight anterior pelvic tilt (towards ribs)
-Core works along with breath(see core breathing tutorial)
- sub with standing upright with band around torso if needed to modify

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

Warm up

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

PN- Sumo reverse curl to press right and left

-Majority of weight is in one leg as you press through it to standing. Other leg is there for balance
-Controlled lower back to seated position
-Foot is planted firmly on the floor, heel to toe even though weight is sitting 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- Alternating sit squat

-Be sure that movement is done in a controlled manner
-Exhale to engage deep core to stabilize before extending arm
-Keep hips, ribs and head stacked (in line) to avoid ribs flaring at the top
-Core works along with breath throughout movement (see core breathing tutorial)

PN- Alternating cheer press

-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

-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

Circuit

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

PN- Hug yourself

-Move with intention and control
-Core works gently with breath in movement(see core breathing tutorial). Exhale and engage as you round upper back, inhale and relax connection

PN- Chair arch and round

-Can hold either arm position to feel stretch longer
-Weight is seated back on legs/heels
-Keep length and intention through stretch, don’t allow chest and belly to dump towards the floor

PN- Lat stretch

-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
-Lean on something so that your body is in an inclined position. This puts the pelvic floor in a ‘lengthened’ position

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

PN- Supported child pose

Cool down

W39/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.

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! 😀💪🏻

W39/D4 Total body

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