Name: Playbook - Niki SugarySixpack - W4/D3 Foundations
Uploaded: 2024-03-28T18:05:10.691Z
Duration: 25 min
Description: W4/D3 Foundations

Foundations
- Core breathing
- Bridge march
- Knee lifts
- Side plank extension right/left
- Lying thoracic twist right/left
- Child to down dog
- Tabletop lift
- Targeted TVA wrap
- Adductor march
- Dead bug march
- Bodyweight squat and rotate

-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

-Reach arms flat on the floor and set feet at about fingertips for foot position
-Feet together
-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 up, should not be felt in the low back
-Your body makes a straight line from shoulders to knees at top
-Foot lifted off the ground should be small, slow and controlled
-Glute of the standing leg should be engaged
-Deep core works with your breath throughout the movement! (see core hold tutorial)

PN- Bridge march

-Deep core engages and inner thighs squeeze starting right before movement
-Core drives lift of knees
-Pillow under head to keep good alignment
-Feet press into wall or other stable surface to anchor movement

PN- Knee lifts right & left

-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- Side plank extension 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 lying thoracic rotation in core work tutorials section

PN- Lying thoracic rotation right & left

-Deep core engages before moving (see core breathing tutorial)
-Keep good alignment, and move intentionally with control
-Exhale lift up, inhale once there, exhale to move back down to all fours. Engage deep core with exhale, relax with inhale

PN-Child to down dog

-Movement up is driven by core and glutes
-Glutes and core are engaged to hold you in table position
-Slight pelvic tilt towards ribs when holding at the top
-Core stays engaged (see core hold tutorial)

PN- Table top hold

- Deep core hold is used in this exercise
-Focus on wrapping tighter on one specific area with each exhale (ex: mid TVA) while maintaining deep core connection overall

PN- Targeted tva wrap

-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

-Deep core engages before movement to stabilize and prevent movement of the hips and torso in exercise
-See core hold/ core breathing tutorials either core engagement technique can be used here

PN- Dead bug march

-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
-Rotate at the hips allowing one foot to pivot, this is not a twist at the torso. Whole torso moves as one piece
-Core works with breath through the movement (see core breathing tutorial)

PN- Squat and rotate

Foundation circuit

W4/D3 Foundations

Prenatal Core Learning *IMPORTANT*

Preggo again and forgot how great this series is for workouts during pregnancy. Thank you for making it challenging and safe!

Katie

Esculier

W1/D1 Lower body

Mallory

It will be nice to have an option for a music.

Emiliya

Mouza

W1/D2 Upper body

Nausea letting up a bit today so i could try this again. Great deep core work, helps me recognize some weaknesses and imbalances. Thanks!

Samantha

W1/D3 Foundations

Tiffany

This one was amazing!!! I've been super lethargic and nauseous but this workout was able to take the edge off and give me a much needed energy boost!

Coraima Henderson

Great workout — really enjoyed the warm-up as it made me tap into core breathing and getting ready to exercise with weights. Excited as I am only 13 weeks pregnant, so many more workouts to go! Giddy-up☺️

Lauren

W1/D4 Total body

W1/D5 Intervals

Lili

W1/D6 Total body

Didnt want to do it. Hated it at first but now I’m really glad I did it.

W2/D1 Lower body

W2/D2 Upper body

Love the gentle yet strong opportunity to focus on my deep core

W2/D3 Foundations

This wiped me out! Felt so good to move my body and be challenged! Thank you!

Eden

I love being able to workout when my nausea subsides for a bit!

Kelsey

Great workout. Bit confusing on how many reps to do on each side versus split reps listed per side…

W2/D4 Total body

Still sore from yesterday's total body, that was a good one!!

Jane

W2/D5 Intervals

Lucy

W2/D6 Total body

One of the warmups was listed as 1 rep rather than 30 sec

W3/D1 Lower body

Exercises bent row and wide row is the same video

Lorena Prado

W3/D2 Upper body

W3/D3 Foundations

Set 1 and 2 were out of order. Good workout with a toddler zooming around my legs! Just have to keep the phone out of his reach

Tough because I'm really tired.. but felt good. Thank you.

Svenja

W3/D4 Total body

W3/D5 Intervals

Great workout. Initially tried to do the new 25 min follow alongs (total body and lower body), and couldn't get them to load/play.

W3/D6 Total body

Who said prenatal needs to be boring! Always something different. Very happy with the program thus far!

W4/D1 Lower body

I am loving the prenatal workouts! I love the focus on core and stability!

Nikki

W4/D2 Upper body

W4/D4 Total body

W4/D5 Intervals

Finally getting my energy back at 12 weeks pregnant. Such a great workout to come back too!

W4/D3 Foundations

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