Name: Playbook - Niki SugarySixpack - Get back to it upper body day 2 week 1
Uploaded: 2024-03-28T18:05:09.892Z
Duration: 30 min
Description: Get back to it upper body day 2 week 1

I love the workouts but the videos never load! Some have no issues loading, others will never load.

Alicia

A great first upper body for this fourth trimester!

Carley

Hello! I love your workout! I started using your app postpartum and now again after cancer treatment. I have one thing that was concerning to me however, the tipi in the background in the forearm push-up video. I found this article helpful https://www.todaysparent.com/family/parenting/why-are-parents-so-defensive-about-play-teepees/

Judy Haas

Crystal C

16wks postpartum...couldn't finish Day 1 but I finished Day 2! 😬👊🏽

Korina

Joanne Carrillo

Nasreen

Great postnatal workout. Your content is great.

Felt great. Didnt have a band handy so I used dumb bells. Definitely worked😆

Mallory

Lisa

For the exercises with left and right side videoes, only the first side video will load.  Otherwise, great workout!

Jessica

Emily

Is there a way to just view the exercises continuously instead of having to go back out of each one?

Ashley

Sarah

It was very good. Is there any way to make videos go one after the other without having to play them by myself?

Veronica

The upper body burn is intense but so good! 👏🏼

Need:
Mini band
Mat

Be sure you’re being conscious of your deep core working with your breath through each exercise!

Move with intention to really feel each exercise.

Take the 30 seconds rest after a full round.

Go through each exercise continuously only resting quickly if needed.

-Modify by taking off band
-Connect to the core and maintain connection throughout interval (see core hold technique)
-Exhale check in with/deepen connection to the deep core and move arm
-Slow and controlled
-Core should stabilize you here and prevent rotation/twisting/hip and shoulder hiking up or dropping down. Imagine a bowl of water on your back that you don’t want to spill

Banded arm arc right

Banded arm arc left

-Keep majority of motion in the thoracic spine, not dumping into low back
-Exhale to arch (cat), inhale to cow
-Slow, controlled and intentional
-Don’t push range of motion to discomfort

Cat cow

-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
-Move with control
-Repeat reps on both sides

Plank reach right

Plank reach left

-Engage deep core and use lower abs to lift knees off the ground
-Keep hips ribs and head stacked for good alignment
-Keep a light length through your torso
-See core breathing/ core hold tutorials

Quadruped lift off

-Intensify by moving off knees into regular push up position during push up portion
-Core works with breath through the movement. Exhale and engage on exertion. Core should be engaged when stretched out in ‘plank’ position
-core should help lift/hold torso off of the ground when pressing back

Pressback

-Keep a light length through body with good alignment by keeping hips, ribs and head stacked in line and chin tucked
-Avoid rib fare when arms are overhead
-Start with arms close to shoulder width apart and press the band out with control as you raise your arms from bottom to top. Press out 4-5 times from top to bottom 
-Core works with breath throughout movement (see core breathing tutorial)

Band press out

-Hinge at hips to bend. Can adjust depth as needed for comfort
-Lats engage before moving arms
-Core works with breath through movement (see core hold/core breathing tutorial)

Raise & rotate

-Rotate palms up as arms open back to feel a chest stretch
-Move with control

Hug yourself

Warm up

-Press through hands to lift forearms off the floor, recruit triceps 
-Hips, ribs and head stacked for good alignment. Chin tucked
-Modify by bringing legs closer to arms. The further back the legs the harder it is on core and triceps. Err on the side of closer legs later in pregnancy for the sake of your core
-Core works with breath through movement, engaging with exhale before moving (see core breathing tutorial)

Tricep press

-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
-Resist the urge to let ribs flare or low back arch. Core connection helps keep them down

Band curl right

Band curl left

-Keep hips, ribs and head stacked with a light length through the body for good alignment
-Pull shoulder blades together before pulling band apart - resist the urge to let ribs flare, core connection helps with that
-Core works along with breath through the movement (see core breathing tutorial)

Cross pulls right

Cross pulls left

-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 right

Side plank row with band left

-Connect to deep core before movement
-Deep core should stabilize and prevent torso from wobbling
-Imagine a bowl of water on your back that you don’t want to spill
-You should feel the core working to stabilize and prevent torso movement
-Row, pulling elbow up to torso height 
-Slow and controlled 
-Hips, ribs and head stacked and a light length through the torso for good alignment
-See core hold tutorial

Cat row

-Targeting the serratus anterior muscle
-This is a small range of motion
-If you are struggling to isolate the movement, think shoulder blades pulling straight together across your back and sliding down to your armpits as you press up
-This is not a thoracic mobility exercise, upper back should stay pretty netural
-Use whatever core technique feels best for you - gentle core hold or core breath along with movement can work
-Elbows aren't moving along with the exercise like a traditional push up
-Be mindful of tension in neck

Scapular push up

Upper body

-Can hold either arm position to feel stretch longer
-Weight is seated back on legs/heels
-Keep length and intention through stretch, don’t allow chest and belly to dump towards the floor

Lat stretch

-Core is lightly engaged to add balance and support/keep proper alignment
-Bend or straighten arms to find optimal stretch for you
-This can also be done on something more stable like a thick rolled towel. Anything your arms will hang off of will work
-Keep breathing through the stretch

Chest stretch on foam roller

-Reaching over head to feel stretch along side body
-Keep length through torso
-Gently rotate slightly open towards your back, this is a very small range of motion
-The goal is a gentle stretch, not discomfort

Rotating side stretch right

Rotating side stretch left

-Keep shoulders back and pull arm across body
-Torso isn’t twisting for added range of motion

Shoulder stretch right

Shoulder stretch left

-This is a small range of motion in the twist open
-Should be felt in the thoracic spine - not low back or neck
-Ball between legs to help prevent twisting through lumbar: exhale connect to core, squeeze ball with knees and move
-Flow through with intention - don't push range of motion or speed through movement
-Hold reach for just a second or two, we're flowing through here
-Keep in mind optimal alignment of torso(hips, ribs and head stacked in line)

Thread the needle reach flow right

Thread the needle reach flow left

-Make sure rotation is coming from the thoracic spine (upper/mid back) not the low back
-Engage core and squeeze inner thighs before rotation
-See seated thoracic rotation in core work tutorials section

Seated thoracic rotation

Cool down

Get back to it upper body day 2 week 1

Wondering if this will be available as a class format sometime? I find your class format prenatal videos very motivating 😊

Susy

Hi Nikki, it's very helpful to listen to a quick description of a plan before starting any program to get a better view of what it's about

Tanya

Can’t wait to start today! I just had gastric sleeve 2weeks ago and was cleared to start my workouts!

Robbie

Quick intro to the plan(1.5 min)

My first workout after having a baby (she’s almost 10 months old). It was pretty exhausting but worth it! Good to get back on track 🙂

Agnieszka

Thank you! I'm almost 4 years post-partum (yikes) I have been a youtube subscriber of yours for years now, but I've struggled to find myself after being a fit dancer and dance teacher for 17 years. Then I switched to teaching 3rd grade for the past 7 years and I've been gaining weight since then slowly but surely! Today's workout showed me that although I'm out of shape, my old strength is under there somewhere! It was a challenge to get through round 2 but I managed to get through it!

Claudia

6 weeks post partum and couldn’t wait for this moment after your core rehab. And prenatal program! Love these so much!!!

Alexandra

Get back to it lower body day 1 week 1

HEILA

Such an amazing workout! Feels so good to be moving body again post hysterectomy. I’ve also been doing your core rehab program and noticed during the jumping moves today that I had no leaking! Mind blown 🤯

Hanna

Get back to it cardio + core day 3 week 1

Great workout and loved the stretch at the end.

Get back to it total body day 4 week 1

Hi Nikki! I love your workouts SO much but I'm having issues with this app. The videos never load. So I have to read the descriptions sometimes to figure out what to do since I can't see you.i don't have any Internet issues ( I WFH) so I know it isn't that. Thinking it's just the app? Is this an issue with other users? Thank you!

Loved this workout with the bands. One of my favorites so far.

Perfect combination for a strong Monday workout — great way to start the week 😊

Lauren

Get back to it lower body day 1 Week 2

Wowza. Those banded moves were killer. 🔥 let’s see if I’ll be able to pick up the toddler tomorrow lol

I really appreciated the side view when you were doing the Y pull. It helped me to see how I should be breathing during the exercise. Thank you! - Judy H.

Loving this program. Doesn’t murder me but allows my body to be challenged gracefully back into my strength💪

Get back to it upper body day 2 week 2

I really liked this me! Gentle and balanced :)

Hannah

This workout was perfect! 🤩 Those lateral tap outs had my outer glutes burning.

If you could list equipment needed even for the warm up it would be helpful. It’s frustrating to not have bands out and then you need them for the warm up and the workout but they weren’t listed in the equipment needed at the start.

Get back to it cardio + core day 3 week 2

Another great workout. Loved the lunges and front raises.

I’m loving these workouts! I’m losing weight and feeling stronger already, and I’m only two weeks in!

Brittany

Get back to it total body day 4 week 2

Amazing! My favorite leg workout so far ♥️

Tiffany

I feel my strength growing with each workout. Thank you!

Amber

Get back to it lower body day 1 week 3

Had my triceps shakin’ and my biceps burning!

Great workout! Only thing is that there’s a slow right curl, but no slow left curl, so I added it, but just wanted to let you know.

Andrea

Get back to it upper body day 2 week 3

Loving these workouts postpartum, they are challenging but doable and I feel so good after!

Christiana

Quick and sweaty, the best combination! 😋

Judit

Courtney

Get back to it cardio + core week day 3 week 3

I like the length of this- would love some this format (not follow along), this length, but more total body exercises

Anamaria

Get back to it total body day 4 week 3

This was fire. Love that from week 1 to week 4 the progression is so visible. Best postpartum program yet!

Katie

Just the thing I needed 💪🏼 and so real (could hear baby crying in some warm-up sequences which happens at my house too!). You do the best you can with where you are and what you got ❤️

This workout kicked my butt in a good way!

Ghislaine

Get back to it lower body day 1 week 4

Glad to be back at - even though I didn’t feel like it at first!

Get back to it upper body day 2 week 4

Really enjoyed this one! The core was a killer!!

Get back to it cardio + core week day 3 week 4

Kelsey

Get back to it total body day 4 week 4

Could have just been circuit 1 and I’d be good. This was FIRE. Great workout!

Shelly

Those innocent looking little moves murder. My butt has been kicked😆🔥🙌

Get back to it lower body day 1 week 5

Nice little set!💪 My arms are on 🔥!

Just curious what weight you use for these arm exercises?
Thanks.. I’m loving your app!!!

Get back to it upper body day 2 week 5

Tough and fun and tough some more 💪🏼. Love the combinations 🤩

Whew this was tough! Could definitely go in 30 minute fit.

Joanna

Get back to it total body (lower focus) day 3 week 5

What program of yours would you suggest doing next? 

I’m about 10weeks PP and have been athletic before during and since pregnancy! Did your Prenatal and PP core rehab and am just finishing up this program :) loved them all!

Faith

Kimberly

Get back to it cardio + core week day 4 week 5

Just finished up this program after having twins in Dec.. it was the perfect jump start! I’m feeling excited and ready to move on to the Lean & Strong program!

Grea workout. Love the total body with an upper emphasis! And I need these 35 minute workouts with 4 kids! Love the longer ones but usually get interrupted too much!!

Get back to it upper body day 2 week 1

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