Name: Playbook - Niki SugarySixpack - Back, chest & shoulders
Uploaded: 2024-03-28T18:05:10.326Z
Duration: 38 min
Description: Back, chest & shoulders

Love how it targeted. My upper back / posture appreciates this💪✨

Mallory

Need:
Dumbbells 
Chair/bench (if you wanna modify bent exercises)

We focus on the back, shoulders and chest here! Move with intention, avoid using momentum to move the weights.

Time is estimated based on me! It will vary from person to person some!

-Deep core works with your breath throughout the movement! (see core breathing tutorial). Exhale, connect, move
-Keep hips ribs and head stacked in good alignment and a light length through body
-Pull shoulder blades together before pulling band apart and down- resist the urge to let ribs flare, core connection helps keep them down

Banded lat pulldown

-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
-Slow and controlled with the band, especially the lower

Side plank row with band left

Side plank row with band right

-Pull forward from down dog, shifting weight into the hands and slightly rounding the upper back
-Move slowly with intention
-Core works with breath through the movement. Exhale, connect and pull forward

Pike weight shift

-Press up from the floor, engage chest as you press hands into the floor
-Core should be engaged as you press up off of the floor and lower down. See core hold tutorial in core function section
-Core works with breath through movement. Exhale and engage on exertion
-Intensify by pressing up into full plank rather than on knees

Press up on knees

-core is the driving force here
-Hips, ribs and head are stacked with a light length through the body
-Pull forward using the core
-Core works with breath through the movement
-Very slight anterior pelvic tilt (tucked). Imagine ribs and hips are lightly connected by a string

Plank rocks

-Upper/mid back muscles are working here
- Should not cause pain in low back. if it does lower the range of motion and focus on recruiting the upper/mid back.
-doesn’t need to be a massive range of motion. Recruiting the proper muscles at a lower range is better than strain with more range
-when pulling back imagine you’re pulling a band or cable. Really pull wit the lats
-Connect to the core before moving/lifting each rep
-Glutes help some as a stabilizer

Superman pullback

-intensify to full plank. Only if you have a great grasp on the exercise and great core function
-targeting the serrations anterior. A very under mentioned but important muscle! 
-wide arms of you are having trouble feeling it(think wrapping Freon under shoulder blades and around to the side of the torso
-think sinking through the shoulder blades and pressing back up with no motion in the arms
-core works with breath through movement
-pay attention to alignment of hips, ribs and head- don’t want unnecessary rib flare or low back arch

Serratus push (quadruped)

-When extended in plank, be mindful of your core. It should be supporting you in this position and as you walk out
-Hips shouldn’t sag towards the floor
-Bent knees as needed the closer hands come towards your body for range of motion
-Move with intention 
-Use core to stabilize
-Core works with breath through the movement

Inchworm

-Keep movement in the thoracic spine, not dumping into low back
-Exhale to arch (cat), core stays lightly connected
-Wiggle gently side to side, keeping hips stable
-Slow, controlled and intentional
-Don’t push range of motion to discomfort

Cat + thoracic wiggle

Warm up

-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
-Slow and controlled with weight. Elbow rows up towards ceiling

Side plank row right

Side plank row left

-Core focus to stabilize 
-core works with breath through the movement. Exhale connect, press weight. You may was to maintain a light connect in the lowering as well depending on what feels best for you.
-core has a to really stabilize you during the press because of the tendency to wobble or lean to one side during this single sided press. Don’t let weight pull you or cause you to shift
-At start elbow comes out and down from the shoulder in a wide ‘V’ not straight out from the shoulder like a ‘T’
-can be done on bench etc as well as floor like shown
-maintain control of the weight during lowering phase

Unilateral chest press right

Unilateral chest press left

Upper pair 1

-Core works to support spine and prevent dumping into low back(see core hold tutorial)
-Adjust depth of hinge at hips as needed
-Lats engaged to support weight
-length through torso and hips, ribs and head stacked in line
-controlled lower of weight

Bent fly

-Keep hips, ribs and head stacked with a light length through torso
-Movement should come from the arm working, not the body helping to create momentum
-Core works along with breath (see core breathing tutorial)

Reverse grip raise

Upper pair 2

-Can also be done of the floor if comfortable (montor feel dizziness and roll to side) on your back (and in1st trimester)
-Arms are slightly bent at the elbows and stay that way throughout
-Movement happens at the shoulder not elbows
-Recruit chest to pull arms together, meeting at the front of your body
-Arms angle slightly down from shoulders, not straight out to the side
-Glutes squeeze to hold your body up, slight anterior pelvic tilt (towards ribs)
-Core works along with breath(see core breathing tutorial)

Chest fly

-Raise arms to shoulder height
-Slow and controlled lower
-Arm should be doing the work. Hips and torso should not be used for momentum
-Core works with breath through movement (see core breathing tutorial)

Wide front raise

-Small bend in elbow. Stays the same throughout movement
-Core engages before lat pullback, working along with breath (see core breathing tutorial)
-Lats engage and shoulder blades pull together before pullback
-Hinge back with wide legs. For added stability but can press back against the wall
-Keep good alignment by stacking hips, ribs and head and keeping  light length through the torso. Chin stays tucked

Lat pull

Bent front raise(can also stand hinges)

Upper circuit 2

Lat pull modifier

Side plank row modifier

Bent raise modifier

Bent fly modifier

Modifiers

Back, chest & shoulders

It only looks easy… 2nd round was a kill 😊🏋️‍♀️

Joanna

Kasey

Chloe

Triceps & Core

Samantha

I need help with the tricep press. I’m not even sure how to do this without hurting your wrists!

Missy

Upper body mix

Christina

Loved it! Even when I fall off the wagon for a bit your workouts makes me feel good and want to get back on a regular schedule!

Hannah

Loved trying out the new weights I got for Christmas! This workout was perfect for it!

Dumbbell upper body

25 minute upper body follow along (dumbbells)

I love the follow along! Finished after a long shift at work on my feet. Always feel better after and never regret it

Alexandra

Loved this one! Great way to get both upper body and cardio in.

Natalie

Great workout! My only issue was you called the single arm db snatches cleans 😝

Rachel

24 Min Upper Body & Cardio follow along

Upper body mini circuits

Really enjoyed this upper body! Lots of fun!

Julianne

It was awesome. I had to modify the last two exercises because my core is a bit weak still. Had a busy day so glad I still did a workout.

Carmen

I was ultra short on time today and almost decided to skip my work out but instead did this whole workout only twice through rather than the three times stated. Still got sweaty and a great burn - glad I got it in. Now I gotta go!

22 min upper: triceps, biceps + some shoulders (dumbbells)

Hanna

Loved this one & the motivational talk at the end!!! Thanks for great workouts & a positive mentality.

Amber

22 min upper: triceps, biceps + some shoulders follow along

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

Upper body + core circuits

This was great, I was able to squeeze it in when I didn’t have much time.

19 min Upper body strong (dumbbells)

Liked it so much I finished the round I was in even after the 20 minutes was up🔥

20 min upper body AMRAP circuit

Upper body sculpt pairs (dumbbells)

Shoulders + biceps burner

Raeanne

Omg. This is the worst and the best all at the same time. 😅

Upper body + sneaky core

Norma

Upper body sculpt

My arms are jello! 😂 Wow this really targeted all the areas it said it would. Loved it!

Biceps, triceps + chest + warm up

I underestimated that chair tricep exercise. I shouldn’t have! My arms are on fire 😅🔥

Upper body (back, biceps + triceps)

Absolutely loved this workout! 💪🏼🔥

Upper body pairs

Upper body circuit

Upper body (triceps, back + shoulders)

Upper body mini circuits (chest, shoulder + triceps)

Upper body cardio sculpt

Great! I’m sooo much stronger than I was 9 months ago when I really started doing your workouts  regularly. I can feel it when I’m lifting groceries, etc. Thank you for functional fitness!!

Oh my gosh! The core work in this had my core feeling like it was on fire. Absolutely fantastic upper body workout! 💪🏼

Loved this one. Love combining upper body with core.

Upper body + core

My arms are screaming! The l curls got me good 😂 I’ll do this workout again! So good!

Pamela

Collins Stone

Upper body AMRAP

Chest, back and shoulders

All over upper body

What a challenging combination of exercises! An amazing upper body workout!

Upper body tri sets (chest, triceps, shoulder)

I think there may be a few left sides left out in the first circuit!

Upper body mini circuits (back, biceps + shoulders)

Loved this! The burnout killed my shoulders 👍👍

Upper body circuits (shoulders, chest, tri)

This was a super fun and quick workout while being very effective!

Great workout! Took me exactly 31 minutes to complete.

Upper body (chest, back, shoulders)

This was quick but so much fun! Hit a lot of places in my upper body and core that felt so good!

Courtney

Upper body (core, biceps, triceps + shoulders)

3 rounds done in 24 minutes! This was such a great upper body burner!

Back, chest & shoulders

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