Name: Playbook - Niki SugarySixpack - Get back to it upper body day 2 week 3
Uploaded: 2024-03-28T18:05:10.202Z
Duration: 30 min
Description: Get back to it upper body day 2 week 3

Had my triceps shakin’ and my biceps burning!

Mallory

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

Need:
Dumbbells 
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 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

-each press is a rep
-Be sure hips, ribs and head stay stacked in good alignment so ribs don’t flare out at the top
-Controlled lower of weight
-Deep core works with your breath throughout the movement. Exhale engage (see core breathing)

Alternating rotating press

-Each slide is a rep
-knee is down for support (can switch each set or halfway through)
-Hips, ribs & head stacked with length through the torso and chin tucked
-Shoulder blades pulled together 
-Core works with breath through the movement. Exhale, connect, move
-Knee is about over the ankle or just slightly ahead of it (over laces).  Just make sure you’re not feeling pressure in the jnee

Lat slide (knee down)

Pair 1

-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

-Only extend arm as far as you can keep good form with the weight you are using
-Controlled movement throughout
-Deep core engaged with movement to help stabilize against leaning to the side you’re extending to. Exhale, connect, move
-For proper core engagement with breath see core breathing tutorial

W extension

Pair 2

-Slow and controlled lower. Count to 3
-Length through the torso with hips, ribs and head stacked
-Avoid using momentum to help weight up
-Core works along with breath throughout movement (see core breathing tutorial)

Slow lower curl right

Slow lower curl left

-Hips, ribs and head are stacked with a light length through the body
-Be sure you are fully extended even though on knees
-Core stays connected through the movement, still breathing! See core hold tutorial in core function playlist
-Slow and controlled movement
-Avoid hips sagging towards the ground or popping up to the sky
-Hands under shoulders
-Very slight anterior pelvic tilt (tucked). Imagine ribs and hips are lightly connected by a string

Sphinx plank on knees

Pair 3

-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 3

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

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

Get back to it upper body day 2 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!

Get back to it upper body day 2 week 3

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