Name: Playbook - Niki SugarySixpack - W4/D5 Intervals
Uploaded: 2024-03-28T18:05:10.734Z
Duration: 30 min
Description: W4/D5 Intervals

Warmup 
- Core breathing
- Modified hip taps right/left
- Sumo pop
- Glute tap right/left
- Bodyweight pulse squat and rotate
- Raise and rotate
- Bodyweight squat march


Workout: interval cardio x3 rounds 45 seconds work:15 rest
- Fast foot shuffle
- Table kick through
- High knee butt kick
- In and out drop
- Weight tap over right/left

Cool down
- Quadruped Pelvic tilt
- Seated inner thigh stretch right/left
- Mermaid right/left
- Cat stretch
- Quad stretch right/left
- Hamstring stretch right/left

-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

-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
-See modified hip taps tutorial for more detail

PN- Modified hip taps right & left

-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
-Only go as quickly as you can keep good form and balance on toes
-Core works with breath through movement (see core breathing tutorial)

PN- Sumo pop

-Squeeze glute to lift off the ground
-Keep good alignment with hips ribs and head stacked
-Light length through body
-Core works along with breath(see core hold tutorial)

PN- Glute tap right & left

-Rotation come from the hip, not the waist/torso
-Allow foot you are twisting away from to pivot
-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
-Core works with breath through the movement(see core breathing tutorial)

PN- Pulse squat and rotate

-Hinge at hips to bend. Can adjust depth as needed for comfort
-Lats engage before moving arms
-Core works with breath through movement (see core hold/core breathing tutorial)

PN-Raise and rotate

-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. Non marching foot will do more work to press up to standing
-Keep hips, ribs and head stacked through the movement to prevent rib flare and overarching the low back
-March can be modified to barely off the ground
-Be sure to stabilize through the core for balance and stability during march
-Core works with breath through the movement(see core breathing tutorial)

PN- Squat march bodyweight

Warm up

-Keep feet quick but close to the floor for low impact
-Very slight hip hinge back
-Core works with breath throughout movement

PN- Fast foot shuffle

-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 hold tutorial)

PN- Table top taps

-Be mindful of proper breath and deep core connection with exhale(core breathing tutorial). Can keep gentle connection to deep core if it feels better(core hold tutorial)
-Modify to more of a march than a run if needed

PN-High knee butt kick

-Step feet quickly together and then apart before dropping into a squat
-Core works with breath throughout movement

PN- In and out drop

-Only go as quickly as you can keep balance, control and intentional movement
-Core works along with breath
-Hinge slightly with step back
-Keep step back small so hips stay square
-Repeat other side

PN- Weight tap over right & left

Workout intervals

-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
-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- Seated inner thigh stretch right & left

-Reach up to feel light stretch through the front body from hip flexor to chest
-Avoid over arching low back. Visualize the ribs and hips lightly connected by a string
-Use glute of front leg to press off floor
-Adjust leg position slightly for comfort
-Core works with gently breath throughout movement

PN- Mermaid right & left

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

PN- Cat stretch

-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

-Bend at hip
-Keep light length through torso
-Front foot is flat

PN- Hamstring stretch right & left

Cooldown

W4/D5 Intervals

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/D3 Foundations

W4/D4 Total body

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

W4/D5 Intervals

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