Name: Playbook - Niki SugarySixpack - Lean + strong total body (upper focus) W10/D6
Uploaded: 2024-03-28T18:05:10.669Z
Duration: 40 min
Description: Lean + strong total body (upper focus) W10/D6

Katie

Need:
Weights
Mat
Mini loop band (warm up)

EMOM: Every minute on the minute

Reps for each exercise are with the name of the exercise.

Start every new exercise on the minute.

Goal is to complete the reps given in each minute interval. If you don’t in the very first round cut 1-2 reps after.

What’s left of the minute interval after reps are complete is your rest. May be some or none depending!

Pick a weight that challenges you but allows for good form. Last 2-3 reps of each exercise should be tough.

Form tips on each exercise.

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

-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

-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

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

Hug yourself

Warm up

-Slight bend in knees and hip shift back to help drive the weights up as you press. Think pop slightly off the ground as you push for some help
-Chin stays tucked
-Arms stay in line with ears when extended up- don’t let the weight start to pull them forward of or behind your head
-Core works here to stabilize and keep good alignment especially when arms are extended. We don’t want ribs flaring there
-Exhale, connect to the core and move 
-Weight can be slightly heavier than your usual shoulder press here because of the lower body’s involvement

12 Push press

-1 squat + 1 deadlift = 2 reps
-Feet are at or slightly wider than hip width. Adjust to what feels best and accommodates belly as it grows
-Start movement with hips hinging back
-Upper body moves as one piece keeping a light length through the torso and hips, ribs and head stacked
-Use glutes and to pull you back to standing
-Shrug (curl to modify if using lighter weight) the weight up to your shoulders to squat
-Hips, ribs and head are stacked through squat to prevent ribs flaring and lower back arching
-Use glutes to press back to standing from the squat
-Core works with breath through the movement (see core breathing tutorials)

14 Squat to DL

-Be sure hips, ribs and head stay stacked in good alignment so ribs don’t flare out at the top
-Reverse press may not allow for full extension of arm at top
-Controlled lower of weight
-Deep core works with your breath throughout the movement. Exhale engage (see core breathing)

16 Alternating curl to reverse press

-All 3 ways = 1 rep
-Feet are wider than hips, adjust slightly to what’s most comfortable for you
-Knees and toes point the same direction
-Hips, ribs and head stacked throughout movement to keep from over arching low back or ribs flaring
-Use glutes and inner thighs to press up
-Only go to standing on third squat (quarter squat, half squat, full squat to standing)
-Core works with breath through movement (see core breathing tutorial)

5 Triple sumo squat (all 3 = 1 rep)

EMOM 1

-Feet wider than hips
-Make sure knees and toes are pointed in the same direction
-Start movement with hips hinging back
-Upper body moves as one piece keeping a light length through the torso and hips, ribs and head stacked
-Use glutes and inner thighs to pull you back to standing
-Think spreading the floor with your feet as you press to standing
-Core works with breath through the movement (see core breathing tutorials)

15 Sumo deadlift

-Feet at or slightly wider than hips, adjust slightly to what’s most comfortable for you
-Knees and toes point the same direction
-Hips, ribs and head stacked throughout movement to keep from over arching low back or ribs flaring
-Use glutes to press to almost standing, never fully resting in start position
-Press weight out away from your body at the top of your tension squat
-As you press weight out, core should work to stabilize
-Core works with breath through movement (see core breathing tutorial)

10 Tension squat + press out

-Hop legs up to switch foot positions each rep
-Core stabilizes during row to prevent losing balance
-back knee can lower to the ground for stability
-hinged at hips so that hips, ribs and head stay stacked in alignment
-lats engage during row
-core engages for row and helps during switching of feet
-modify by stepping feet or raising hands up on a bench/box/stool

16 Switch row

-modify by using knees during press up then lifting them off the ground for the knee to elbow portion
-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

8 Press up knee to elbow

EMOM 2

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

Shoulder stretch right

Shoulder stretch left

-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

-Make sure rotation is coming from the thoracic spine (upper/mid back) not the low back
-Engage core and squeeze inner thighs before rotation
-Range of motion can be small, don’t have to reach way open
-Keep top hip from rotating open as you open the upper body
-See seated thoracic rotation in core work tutorials section

Open book right

Open book left

-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

-Reaching over head to feel stretch along side body
-Keep length through torso
-The goal is a gentle stretch, not discomfort

Side stretch right

Side stretch left

-Lean towards straight leg  to feel stretch in the hip and glute
-Bend at hip, not waist
-Keep length through torso to keep from dumping into stretch
-Range of motion should go to feeling a stretch but not discomfort

Cross over stretch right

Cross over stretch left

Cool down

Lean + strong total body (upper focus) W10/D6

LEG DAY KWEEEEN! This is a great start to round 2 of Lean + Strong. Burn.

Tammie

Emma

Lean + strong lower body W7/D1

Julianne

Kelsey

Amazing 7weeks! I feel amazing 🤩 thank you so much 🙏🏻⭐️

Pamela

Lean + strong upper body W7/D2

Courtney

Lean + strong core + cardio W7/D3 (optional)

Loved this one, my whole body feels activated!

Corinne

Victoria

Solid and challenging if using heavy enough weights

Elisa

Lean + strong total body W7/D4

I love how there’s a bit of a strength challenge incorporated in this cardio workout!

Lean + strong cardio + core W7/D5

Hannah

Lean + strong lower body W7/D6

So effective and quick but challenging—LOVE!

Ally

Lean + strong upper body W8/D1

Natalie

Lean and strong lower body W8/D2

Natalie Hubbell

For the fire section I think you meant reps instead is seconds ? And for the trenching one stretch is 303sec 😉

Katekate

Lean + strong core & cardio W8/D3 (optional day)

I really enjoyed the great variety of exercises!

For some reason the app isn’t allowing me to play any of the follow along workouts 🤷‍♀️

It’s fixed!! You’re right, reps not minutes. So sorry!

Niki

Lean + strong total body W8/D4

Mujde

Lean + strong core & cardio W8/D5

Raeanne

Lean + strong total body (upper focus) W8/D6

What a riper 😅. Loved the single leg stuff, really valuable information (very different from side-to-side). Happy to have some new goals and room for improvement. Thank you ☺️ for that sweat ❤️

Lauren

Those slept squat + hops 🥵
Had to drop the weights but got it done ✔️

Lean + strong lower body W9/D1

Lean + strong upper body W9/D2

Loved how it incorporated some kickboxing moves! So much fun!

Love the burn 🔥 jajajajajaja always so fun. Thanks 🙏 🌸

Lean + strong cardio + core W9/D3

I had only 10 kg dumbbells with me and nearly died by the end of this workout but finished it! 🥹💪🏻💦

Judit

Lean & strong total body W9/D4

Fun movements made this cardio workout very enjoyable, time just flew by! 😊

Sarah

Lean + strong core & cardio W9/D5

Quads were on fire after that burnout! Such a great lower body workout!

Becca Ralls

Abbie

Thank goodness tomorrow is a rest day. This was tough!

Lean + strong lower body W9/D6

Lean + strong lower body W10/D1

Lean + strong upper body W10/D2

Did you means 45 reps of burpee jacks or 45 sec?

Lean + strong cardio & core W10/D3

Amazing sweat 😓 🥵thanks 🙏💪🏼

Hard one I struggled through the last round of burnout. Thanks for keeping me strong

Lean + strong total body W10/D4

Amazing workout! There might be a few that say reps instead of time?

Lean + strong cardio + core W10/D5

Whoa! I could only make it through 3 rounds. This was fire!

Kayla

Tough workout, it may be one round too long. I couldn’t finish unfortunately, but got close! It takes a bit over an hour to do it full out

Power week lower body W11/D1

Power week upper body W11/D2

Power week core W11/D3

Another great workout with nicely challenging compound movements! 💪🏻 Love it when unilateral exercises are included! 😊

Lean + strong total body (upper focus) W10/D6

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