Name: Playbook - Niki SugarySixpack - D2 Upper body trial week
Uploaded: 2024-03-28T18:05:22.882Z
Duration: 21 min
Description: D2 Upper body trial week

Perfect way to get started and know the flow of the moves.

Michele

Carmen

Collins Stone

Need:
Dumbbells
Mat

This is a tap or click through workout. Pull up on an exercise name while video is playing for more information/form tips. You can swipe to the next exercise when reps are completed. Moving at your own pace.

There’s a timer symbol in the bottom left corner where you can set the 21 minutes.

AMRAP (as many rounds as possible)

Do your best to move through the circuit until time is up.

Choose weights that are l challenging but allow you to keep good form and keep moving.

Weights can be adjusted as needed throughout the workout as supper body fatigues.

Give all you got! 👏

-Exhale and connect to core to raise weights up to shoulder height. Palms facing each other in a hammer grip
-Bring weights in towards the shoulders as you inhale and then punch them back out deepening the core connection
-Keep length through the torso and hips ribs and head stacked
-Core engagement should prevent rob flare or arching of back in the movement

Raise + punch

-Keep upper arm still, all movement comes from the elbow driven by tricep
-Twist out with control at end of kick
-Bend is a hinge of the hips, doesn’t have to be deep, adjust for comfort
-Core works along with breath through movement (see core breathing tutorial)

Bent twisted kickback

-Only cross body as range of motion allows without twisting torso
-Slow and controlled lower
-Length through the torso with hips, ribs and head stacked
-Core works along with breath throughout movement (see core breathing tutorial)

Cross curls alternating

-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)
-Cross body as much as feels comfortable, not forcing the range of motion

Reverse cross raise

-Core is engaged throughout the exercise to support trips position (core hold tutorial)
-core stabilizes against wobbly torso as you move
-Keep lifted leg at hip height
-slight anterior (towards face) pelvic tilt
-length through torso, chin tucked in neutral 
-shoulders about over wrists
-Move slowly and with intention

Tripod row right

Tripod row left

-Weight is pressed up and diagonally out from the shoulders
-Be sure that movement is done in a controlled manner
-Exhale to engage deep core to stabilize before extending arm
-Keep hips, ribs and head stacked (in line) to avoid ribs flaring at the top
-Core works along with breath throughout movement (see core breathing tutorial) to stabilize and prevent arching back as you press

Seated/kneeling cheer press alternating

-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.
-At start elbows come out and down from the shoulder in a wide ‘V’ not straight out from the shoulder like a ‘T’
-weight should be about in line with the chest at top, not over your face.
-can be done on bench etc as well as floor like shown
-maintain control of the weight during lowering phase

Twisting chest press

AMRAP

D2 Upper body trial week

Welcome week

This week’s workouts

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Killer way to start the trial week! Love the burn!

Tatum

Fist time and it was easy and at the same time hard enough. Very happy

Sofia

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Love Cardio and hate cardio equally! I avoid it when I see it on the workout plan, but halfway through, I am killing it and loving it! Love these are only 20 minutes long!

D3 Cardio trial week (class style)

Simple but common sense we need to remember and be reminded once in a while. Love it. ❤️

D2 Upper body trial week

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