Name: Playbook - Niki SugarySixpack - Week 1 Day 1 Lower Body
Uploaded: 2024-03-28T18:05:09.016Z
Duration: 40 min
Description: Week 1 Day 1 Lower Body

Wow. What an amazing workout. Took my 56 min to get through it. 🥵 I love all of your workouts and look forward to them every day. Had to stop and change a diaper and make some milk 😆

Hanna

I've tried doing other workouts but always come back to you... they're just too good. 

PLEASE do a lean and strong 3.0 🙏🏻🙏🏻

Kayla

Lillian

Jena

Ummm it took me 50min 😂 I’am in a swimming pool of sweat!

Chelsea

This workout thoroughly kicked my behind 😂 but I loved it!

Tiffany

Woooeeee! That’s what I say about that! ❤️

Kandice

Back at it! Quick teacher conference in the middle but finished it up after💪🏼

Jen Van Dyck

Ariel

Killer workout! My legs are shaking in the best way.

Becca

It was amazing! One of the best work outs I’ve done in a while!!

I just did my first workout and omg!!! I haven't burned this many calories during a workout in a long time!! Kicked my booty!

Coraima Henderson

Good! Had to take a few mini breathers but I got through it with good form!

Second time going through Lean & Strong 💪 Love it!!

Courtney

A much needed start to my fitness journey, though I definitely got my a** kicked! I loved it ♥️

Claudia

You never fail with the amazing workouts. I stayed fit all through my pregnancy then to you and got back to it with your post partum. now after checking out other instructors on this app, I’ve come back to you because you got me in the best shape of my life ❤️🙌

Abbie

Karen

I haven’t used your app in a month or so. Love all of the new additions!

Grace

So hard. It was my first day back. Did the warm up and 3 rounds of pair #2. Will do this workout again and work to complete more of it.

Sandra

This is the workout program I’ve been looking for!!

Jess

I was confused by the layout of the app…another instruction video at the beginning of this program would be helpful :)

Sage

The workout itself is great but it was too much, too soon for me. Going to check out a less advanced plan.

Brittany

Exhausting but the feeling after is amazing!

Agnieszka

Kelsey

Sarah

Malak

So excited I join this app! Can’t wait to see how I feel in 5 weeks.🏃🏼‍♀️💪🏼🤘🏼

Emily

Jasleen

Wow!!! I am so glad you had the get back to it program this was a killer not sure I would have coped jumping straight into this but now it’s just the right level of challenge 💦

Would really like the timer to automatically go from one exercise to the next.

Lizl

Great! Nice and quick to squeeze in while my littles nap!

Sonoe Oft

I think it might be too many tension exercises that become too challenging. Would be nice the warm up as is (was very nice), then the 2-3 circuits but with weights instead of so many reps of low weight exercises. Great cool down! 
Another option of course is that you leave it as it is, and then do another training program a bit more simple if one wants to get in shape but doesn’t have so much time, and does not have yet the conditioning to perform this one.

Nélida

Mary Beth

Great workout! Easy to do at home while kids are playing. Im sure my legs will be burning tomorrow 🤣

Kara

It was a great workout I wasn’t sure where to start postpartum so i just decided to do this workout and it was great!!

Bushra

Great! Had trouble finding something right height for step ups so used something lower but still good.

Anamaria

Never a dull moment! This workout is the best yet!

I am loving this already! I have trained myself for years and have never had any issues but ever since having my daughter I just needed a little motivation. Plus it’s so nice to have it already laid out for me- I have too many things going through my head to do it myself!

Danielle

Awesome workout! My legs are noodles 🍝

Laura

My first REALLY good workout (sweaty and high HR) postpartum. 8 weeks PP today. Thank you!

Kristin

It was awesome !! Loved that you added a warm up and a cool down !

Enjoyed doing this with my baby. Format was easy to split up & attend to her. Was also a fun one to use her a weight, she thought it was hilarious.

Megan

Lower body pairs

Complete all rounds of each pair before moving to the next one. Rest quickly if needed otherwise take rest interval before moving to the next pair.

Need:
Dumbbells
Chair/box/bench/step

-Feet placed wider than hips, adjust slightly as needed to what feels best
-Knees and toes pointing the same direction
-Press through one leg to glide towards the opposite leg
-Stay low
-Modify depth as needed
-Hips, ribs and head stacked in line to prevent rib flare and over arched low back

Sumo glide

-Feet are wider than hips, adjust slightly to what’s most comfortable for you
-Knees and toes point the same direction
-legs actively press out against the band
-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
-Core works with breath through movement (see core breathing tutorial)

Banded sumo squat

-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
-Legs press out against the band so knees aren't pulled in towards each other
-Press up through the floor to raise up in pulse, engaging the glutes to drive you up
-Slowly lower during pulse
-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)

Banded squat pulse

-Reach arms flat on the floor and set feet at about fingertips for foot position
-Feet slightly wider than hip width
-Knees press out against the band
-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
-Pulse is a small movement, engage glutes each rep to raise hips back to top
-Deep core works with your breath throughout the movement! (see core breathing tutorial)

Banded bridge

-Reach arms flat on the floor and set feet at about fingertips for foot position
-Feet at hip width or slightly wider
-Legs actively press out against the band so knees aren't pulled in towards each other
-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
-Pulse is a small movement, engage glutes each rep to raise hips back to top
-Deep core works with your breath throughout the movement! (see core breathing/core hold tutorial)

Banded wide bridge pulse

-Keep hips square (side by side)
-Adjust depth of split squat and length of step back for comfort
-Slight forward lean in split squat to keep good alignment and prevent over arched low back and rib flare (hips, ribs and head stacked and a light length through torso)
-Press up through front foot, focus on using the glute
-Core works along with breath throughout movement (see core breathing tutorial)
-repeat other side

Split squat right

Split squat left

Balance lunge right

Balance lunge left

Lower body warm up

-Press through the raised foot to raise up on the bench/box/chair. Avoid using back leg as much as possible
-Recruit glute to step up as much as you can
-MAKE SURE YOUR STEP IS STURDY
-Step height should be at or around knee level. Modify lower if needed
-Core works with breath through movement. Exhale and connect on exertion

Alternating step up weighted

-count each curtsy as a rep
In squat:
-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 in squat
-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
In cursty:
-Step back and across body only as you can keep good alignment, front foot should remain planted
-Keep range of motion to where you can maintain good form
-Press up through front leg
-Controlled movement
Both:
-Core works with breath throughout movement (see core breathing tutorial)

Curtsy to squat weighted right

Curtsy to squat weighted left

Pair 1

-use the glutes and inner thighs to drove the movement
-core works along with breath. Exhale, connect, move
-deer places wider than hips. knees and toes are pointing the same direction

Weighted 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)

Dumbbell deadlift

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 to press to almost standing, never fully resting in start position
-Core works with breath through movement (see core breathing tutorial)

Tension squat weighted

-Keep hips square when stepping back for lunge
-Keep hips, ribs and head in a stacked line throughout movement
-Front glute drives you up to standing
-Core works with breath through movement (see core breathing tutorial)
-Alternate sides

Alternating step back lunge weighted

Pair 3

-Hips, ribs and head stacked throughout movement to keep from over arching low back or ribs flaring
-Only go as quickly as you can keep good form and a light landing
-Core works with breath through movement (see core breathing tutorial). Exhale and connect on exertion

Chair jack

Step up hop

-Feet are wider than hips, adjust slightly to what’s most comfortable for you
-Knees and toes point the same direction
-Hinge back
-Torso moves as one piece like a door on hinge (hips are the hinges)
-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
-Core works with breath through movement to help with balance (see core breathing/core hold tutorial)

Sumo hinge pop

Burnout circuit

-Slight posterior pelvic tilt (tilting towards your ribs aka tuck) when in kneeling hip flexor position
-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

Hip ham right

Hip ham 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

Seated twist right

Seated twist left

-Bend is at the hip, not by rounding the back
-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

Seated single fold right

Seated single fold left

Seated single fold intensified right

Seated single fold intensified left

-Bend is at the hips, not by rounding the back
-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

Butterfly

Lower body cool down

Week 1 Day 1 Lower Body

Juliet

Was the last set supposed to be 10 reps and 15 reps instead of seconds?

Week 1 day 2 upper body

Girl… my first time doing workout without weights and your workouts rock… 
Great energy in your videos! 
Thanks

Week 1 day 3 cardio + core

Fantastic full body workout. Surprised myself being able to do all three rounds of the bell planks.

Whitney

I KNOW my arms are going to be jello tomorrow. I thought I had tried all the exercise moves in the book but boy was I wrong! This is only my third workout and I'm SO impressed 👏🏼 job well done!

Week 1 day 4 total body

I really dislike cardio workouts. I got through it but I did substitute the heel taps with bell step outs😮‍💨

These cardio ones are kicking my butt! I am 11 weeks postpartum and did your core rehab and get back to it plan before this one and I am so glad I did. It definitely gave me a good place to start to get into these more intense ones! Thanks!

Susanne

Week 1 day 5 cardio + core

🔥 😅 is all I have to say. I almost missed the 4th round because I’m used to 3 lol

Week 1 day 6 total body

Whew Nikki. What did I just experience?! 🥵 best lower body day ever. That band burnout was insane on my outer glutes.

Totally what I needed to start the week out right 💪🏼! That third combo circuit is a killer — smashed it. Thank you for keeping it real with the kids in some videos/audio. Real mom life, love it 🥰.

Lauren

I only did the first 3 circuits and the cool down. Counting reps is not my thing I prefer timed sets.

Week 1 Day 1 Lower Body

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