Name: Playbook - Niki SugarySixpack - Week 5 day 1 lower body power week
Uploaded: 2024-03-28T18:05:09.179Z
Duration: 50 min
Description: Week 5 day 1 lower body power week

Definitely at least an hour of a fire workout.

Katie

Wowza — didn’t get to the 4th round 😞 Excited to try this again next week 👍🏼 (repeating the week)

Lauren

It definitely takes about an hour, but great burnout workout!

Abbie

Honestly surprised I finished this 🥵🥵🥵🥵

Kayla

Elizabeth

I knew it was gonna be a killer workout when the warmup was making my booty burn!!

Coraima Henderson

Had to lower my weights for the last round but I got it done! 🥵💪

Courtney

Becca

Natalie Hubbell

Most challenging workout I’ve done in a long time! I only made it 3 rounds! Kicked my booty 🥵🥵🥵

My legs were literally shaking during this workout 😅

So good, but 4 rounds might be too long. Is there meant to be a break in between rounds?

Amazing 🤩 just amazing lot’s of sweaty 🥵 jajajajajaja 💪🏼🤸🏻‍♀️⭐️

Pamela

I loved the actual workout. However, WITHOUT doing the 4th round (so I only did 3 rounds of the main workout), it took me 59 minutes total. The time it takes to do these workouts seems to be wayyyyy off!

Missy

Susanne

This one was a killer! Pretty sure I’m going to be sore tomorrow 😃

Sonoe Oft

A good workout, but way to long for the time alloted. I couldn't even complete 3 rounds + warm up and cool down in 40 min.

Jane

Sandra

Work through all rounds as non stop as possible. Rest quickly as needed.

Need:
Dumbbells 
Mini loop band 
Yoga mat 
Chair/bench/box/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

-Core engages to help stabilize and keep balance through the movement
-Hips hinge back and use glute to control lower and press back to standing
-Light length through torso
-Hips ribs and head stacked in line
-Picking a spot a foot or two in front of you on the floor can help balance
-Foot planted firmly

Balance lunge right

Balance lunge left

Lower body warm up

- full movement is 1 rep (step back and step up =1)
-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
-Press through the front leg and use glute to raise back to standing in lunge
-Keep hips square
-MAKE SURE YOUR STEP IS STURDY
-Step height should be at or around knee level. Modify lower if needed
-Modify range of motion in lunge as needed
-Core works with breath through movement. Exhale and connect on exertion
-Repeat reps for both sides

Step back to step up weighted right

Step back to step up weighted left

-Hips are square
-Glide forward with control then use the front glute to push you back to standing. This more of a sliding forward motion than a dropping down like a split squat or lunge would be
-Lats are engaged to support the weight while slightly hinged forward
-Keep front foot firmly planted on the ground
-Core works with breath through the movement. Exhale and connect with exertion

Anterior reach lunge weighted right

Anterior reach lunge weighted left

-Press through the raised foot to raise up on the bench/box/chair. Avoid using back leg as much as possible to help raise up
-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. Can also keep a light connection throughout. Core still works with breath in the same way, deeping with exhales
-Only move as quickly as you can keep control and proper form
-Repeat reps for both sides

Step hop right

Step hop left

-Lower with control
-Hold wall etc lightly for balance if needed
-Press back up using the glute
-Core works with breath through the movement(see core breathing/core hold tutorials in core function section)

Tap downs weighted right

Tap downs weighted left

Split squat weighted right

Split squat weighted left

-each lunge is a rep. 1 curtsy + 1 step back = 2 reps
-Step back and across body only as you can keep good alignment in curtsy
-Front foot should remain planted as you go straight into a step back lunge
-Try to complete all reps without going back to standing position
-Keep range of motion to where you can maintain good form
-Press up through front leg, recruiting glute much as possible in both lunges
-Controlled movement
-Core works with breath throughout movement (see core breathing tutorial)

Curtsy to step back lunge weighted right

Curtsy to step back lunge weighted left

-Keep hips square (side by side)
-Adjust depth of lunge and length of step back for comfort
-Slight forward lean in lunge 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 mainly through front foot for hop, focus on using the glute
-Only go as quickly as you can keep proper form
-Core works along with breath throughout movement (see core breathing tutorial)
-Repeat reps on both sides

Drop lunge right

Drop lunge left

-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

Lower body singles

-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 5 day 1 lower body power week

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 🙏🏻🙏🏻

Lillian

Week 1 Day 1 Lower Body

Jen Van Dyck

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😮‍💨

Agnieszka

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!

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

Claudia

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 🥰.

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

Chelsea

Week 2 day 1 lower body

Victoria

Week 2 day 2 upper body

I loved this workout! Challenging but so much fun!

Raeanne

Week 2 day 3 cardio + core

Feels like same exercises from first week. Would like more variety

Chui

Week 2 day 4 total body

8 weeks postpartum and this was no joke…loved the sweat!

Emilie

Week 2 day 5 cardio + core

Just what I needed on my Friday evening! Drenched and feeling the 🔥

I feel so much energy after every workout 🏋️‍♂️ 🤗⭐️

Week 2 day 6 total body

Those lunges at the end. Girlllll my butt just lifted about 3” 🔥

Julianne

Week 3 day 1 lower body

Had to skip ahead to an upper body workout. Have a swollen right knee today. 💪🏼🤦🏼‍♀️☹️

Emily

Great! I really have to thank you. I have enjoyed following you for the last few years. It is very generous how many workouts you post. I finally swiped up and joined the app. As a working mom of 2 I have to say being able to open the app and know I am getting a solid sweaty workout in without scrolling through all my saved workouts has made staying strong and fit that much easier! Again thank you for all the research you do!

Chrissy

Week 3 day 2 upper body

Great achievable, yet challenging HIIT workout.

Absolutely loved this workout. Hated I was on the struggle bus today.

Week 3 day 3 cardio + core

Becca Ralls

Week 3 day 4 total body

This was a great workout. I feel like it’s more suited for week 1 and week 1 day 3 is suited for this week. All in all, great, though!

Didn’t want to, but so glad I did! Sweaty 🙌🏼

Emilia

Week 3 day 5 cardio + core

Kelsey

Week 3 day 6 total body

Did not make it to circuit 3. Moved up on my weight and I was just dead.

Harrrrrd but good and easy to make it harder by speeding the workout along (little rest time) while babies nap 😉

Week 4 day 1 lower body

Amazing way to start the week 💕⭐️🤗

Week 4 day 2 upper body

Great sweat! Heads up, this is more like a 47-min workout end to end. I’m fast and don’t rest and it took me 41 minutes with warm-up and cool down.

First of all are you nuts?! Lol only reason I gave 4 stars was because my attention span doesn’t do well with 45 seconds lol

Alesha

Week 4 day 3 cardio + core

Collins Stone

Week 4 day 4 total body

What a FUN workout! Really loved this, made me think of my CrossFit days.

Seeing results from this program! My favorite core/cardio so far 🔥🥵

Week 4 day 5 cardio + core

Week 4 day 6 total body

This was great power week arms Yesterday’s legs was ridiculous. Should be tapered down slightly to match this. Really good workout overall.

Week 5 day 2 power week upper body

This took me about 10 minutes. Great quick core. Feel like for power week it could have been a bit more.

Tiffany

Week 5 day 3 power week core

This is an exhaustive full body. I move fast and just made this in 40 min. Had to size my 15s down to 12.5s for the 4th round to be able to get through it. 🔥

Killer workout. Started with 15s and had to switch to 10s for last round. Great burn!

The variety of exercises are perfect for me. It hits every zone, all workouts are very well balanced.

Irina

Week 5 day 4 power week total body

Week 5 day 5 power week cardio

Good end to the 5 weeks of workouts. This took me 7 weeks to complete with my newborn. Feeling accomplished though!

Week 5 day 1 lower body power week

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