Name: Playbook - Niki SugarySixpack - legs + glute mini circuits (band + weight)
Uploaded: 2024-03-28T18:05:10.459Z
Duration: 30 min
Description: legs + glute mini circuits (band + weight)

Jane

Need:
Mini loop band
Dumbbell/s

Be sure to connect to the core and be mindful of form throughout the exercises!

3 mini circuits are time vs reps. You are given exercises with reps to do continuously until time is up.

Move with intention!  No need to rush just because a timer is going:)

Move continuously through each exercise with minimal rest.

-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 works to help keep balance
-Sit hips back to recruit glute
-Slow and controlled movement

Balance lunge right

Balance lunge left

warm up

Move continuously until timer is finished. Then use rest interval.

-Sit back and down into the squat, only go to range of motion that allows proper form
-Weight is mostly back in your heels and balls of feet but big toe is in contract with the ground
-Knees press out against the band
-Glutes drive the movement up to standing
-Ribs stay ‘tucked’ and pelvis stays close to neutral so that low back isn’t over arching at the bottom of the squat (sticking out butt). Keep hips, ribs and head in line
-Core works with breath throughout movement (see core breathing tutorial)

Step out squat (banded + weighted)

Legs 1

Work continuously until time is up. Then take rest interval given.

-count each curtsy
-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
-Stay low between sides
-Controlled movement
-Core works with breath throughout movement (see core breathing tutorial)

Low curtsy alternating

-Sub side lunges if needed!
-Feet placed much wider than hips, adjust slightly as needed to what feels best
-Knees and toes pointing the same direction
-Press through the ground to move back to the other side 
-Move slowly through your range of motion 
-Only go as low as you can with good form and without discomfort 
-Hips, ribs and head stacked in line to prevent rib flare and over arched low back
-Chest is open and torso is mostly upright

Cassock squat

Legs 2

-Stay as low as you can with good form
-Only go as quickly as you can while keeping good form
-Knees press out against the band
-Hinge at the hips slightly to keep good alignment and hips, ribs and head stacked
-Land lightly
-Core works with breath through the movement

Banded lateral squat hop

-Arc back and to starting position is 1 rep
-Core works to stabilize through the movement
-Sit back into a half squat with slight hinge forward so hips, ribs and head can stay stacked
-Weight is shifted back so glutes are working
-Feet are placed close, adjust slightly for comfort 
-Leg presses out against the band
-Keep a light length through the torso and chin tucked

Banded chair arcs right

Banded chair arcs left

Legs 3

-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
-Put hand on a yoga block etc to raise it up if needed for modifying range of motion

Twisting triangle right

Twisting triangle 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

Quad stretch right

Quad stretch left

-Gently push leg out to feel a light 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

Kneeling inner thigh stretch right

Kneeling inner thigh stretch 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

Kneeling hip flexor stretch right

Kneeling hip flexor stretch left

-Foot is flexed
-Can do laying on the floor with foot on the wall instead of floor if it doesn't feel good seaaated

Thread the needle stretch right

Thread the needle stretch left

Cool down

legs + glute mini circuits (band + weight)

Awesome circuit arms feeling gooood!💪🏻

Terri

Awesome workout!! Felt the burn on this one

Upper body strong (dumbbells)

Samantha

Legs+ glutes sculpt (weights+chair/bench/step)

Really fun cardio and love the cool downs included 🥰🙌

Gabriela

18 min Cardio intervals (1 weight)

Angie

First time trying your workouts and I really enjoyed it! Love the incorporation of warm-ups and cool-downs!

Love the video of your dad (I think) walking by ;)

Emily

20 minute total body (dumbbells)

Finished during nap time! Nice and quick!

Alexandra

Tiffany

This got me so sweaty but it was such a fun cardio workout!

Body weight cardio sweat

Would love more compound whole body follow along

stephanie

Jen Van Dyck

Great workout! The EMOM is so much easier with the in-app timer! I love the strength I’ve gained from your workouts- 2-4/week for the past year 😍

Anamaria

Total body EMOM (dumbbells)

Great ! My 25 lbs 1 year old needed held most of it so she pushed me 😂

Carly T

Mujde

Lower body step circuit (step + dumbbells)

Quick upper body circuit (16 mins work + warm up, cool down)

Tatum

After about 6 months using mostly 15’s I’m up to 20’s!!! 🎉

Total body basics (dumbbells)

Shelly

Natalie

Lightly weighed cardio

This was a great total body workout with a little boost of cardio! Loved it!

21 min total body circuit

Loved the core woven into the upper body!

I did you prenatal post partum core, get back to it and now this program and I am back to me pre pregnancy weight. I know it’s not about numbers but your programs helped me look forward to and stick with my workouts when I could!! Loved each program so much!

Upper body + core circuits

Excellent workout with simple but very effective exercises! 😉

Judit

Lower body burn

upper circuits: triceps, biceps + some shoulders (dumbbells)

Very sweaty!! Such a good cardio burner and also leg burner!

Raeanne

19 min bodyweight cardio sweat (non follow along version)

Nice and sweaty quick full body workout!!

Emma

My legs were dead by the end of this 😂 such a great workout!

Total body circuit (dumbbells)

cardio intervals (light weights)

Sarah

Lower body burn (dumbbells)

lower body mini circuits (bench+ weights)

Great workout! Hits the major points and gets it done

Body weight cardio

This one is so fun! I wish there was a like feature where you could save your favorite workouts to go back to. This one would be in it for sure!

Joanna

Total body EMOM (dumbells)

This is such a great total body cardio workout! I love coming back to this one!

Challenging on your balance with the unilateral jumps on the chair, but equally fun and sweaty in less than 30 minutes! 💦👍🏻

Cardio sweat intervals (box/bench/chair)

Love the full body and cardio-ish moves included. Nice and sweaty!

Awesome workout 🏋️‍♀️ 
Heart rate up, sweat pouring, stress level down. Win!

Total body mini circuits (dumbbells)

It would help to have a timer for long exercise circle )

Yulia Panko

Great workout! I loved that this was mostly upper body but still incorporated full body moves.

Upper body mini circuits (dumbbells)

I will be coming back to this workout! Loved it 💪

Total body EMOM

I always love coming back to this one! It’s such a fun cardio that works up a great sweat 👏🏼

I’ve continued to come back to this one because I love it so much! It’s so much fun!

Loved this one! It was such a fun cardio!

Cardio intervals (chair/box/bench)

Full body fit AMRAP

My arms are shaking!! Was a struggle to get through that 4th circuit. What a good workout! 💪🏼

Shoulders + biceps burner

Lower body burn + sculpt

Upper body strong shape up non follow**

What a quick cardio! It was so much fun that it just flew by!

Came back to this one because I wanted to see if I could do it without any of the modifiers! I completed all three rounds without any modifications! This was fantastic 👏🏼

This was a challenging but really fun cardio workout!

Cardio sweat

This was such a fun total body workout! Got me really sweaty 💪🏼

So sweaty! Missing the wall plank (left) in the warm up.

Well balanced workout with great compound movements! ✔️

Total body mini circuits

This is probably my absolute favorite cardio on the app! I love this one so much! It is always fun and works up a great sweat

I absolutely love coming back to this one! It’s so much fun and always works up a great sweat!

Came back to this workout because it was so much fun the first time I did it. Was just as fun this time! Got me sweaty! Really enjoyed this one 👏🏼

Cardio sweat + burn intervals

Today I struggled a lot to do 3 rounds but I still love this workout ☺️

This was such a fun and quick total body emom workout! Loved it!

Full body EMOM

Holy cow was this a leg burner! So glad I chose to do this one 🤗💪🏼

Left every inch of my legs shaking and my whole body sweating! The best feelings after a workout! 😊💦

legs + glute mini circuits (band + weight)

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