Name: Playbook - Niki SugarySixpack - Lean + strong upper body W7/D2
Uploaded: 2024-03-28T18:05:09.588Z
Duration: 40 min
Description: Lean + strong upper body W7/D2

Julianne

Kelsey

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

Pamela

Need:
Mini band (warm up)
Dumbbells

Rest directions in each circuit.

Form tips on each exercise.

Estimated time may differ slightly for each person!

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

-Core is engaged throughout the exercise (see core hold tutorial)
-Hips, ribs + head are in line. Hips shouldn’t sag or be way up towards the ceiling
-Keep light length through the body + chin stays tucked
-Stay in optimal position as you crunch elbow and knee together each way 
-Core should stabilize you here
-Only go as far as your range of motion allows you to keep great position!

2 way side plank crunch right

2 way side plank crunch 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

-Core is engaged throughout the exercise for stability and to help control the movement 
-Only Move as quickly as you can maintain balance and control 
-Very quick pause as body rest on the floor before moving to start again
-Exhale, deepen/check in with core connection and move along with breath
-Hips,ribs and head stay mostly stacked in line here. The full body is rotating open for leg to kick through. Not a torso twist

Sit through

-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
-Intensify by lifting up into full plank. Only do this if you feel confident you are still using the proper muscles and have great core control throughout

Scapular push up

-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

Rest after all 3 rounds are done completed or quickly as needed.

-Each curl is a rep
-Slow and controlled lower
-Body/hips should not help get the weights up
-Length through the torso with hips, ribs and head stacked
-Core works along with breath throughout movement (see core breathing tutorial)

L curl

-Core is engaged throughout the exercise to support plank position (core hold tutorial)
-core stabilizes against wobbly torso as you move
-Keep legs wide for more stability
-Bend knees to lifted quadruped position to modify 
-slight anterior (towards face) pelvic tilt
-length through torso, chin tucked
-shoulders about over wrists
-Move slowly and with intention 
-don’t allow the band to pull leg back quickly

Weight shift plank

-Core works with breath through the movement. Exhale, connect & move
-Keep the upper arm as still as possible throughout
-Movement comes from the elbow joint
-Elbows go to 90 degrees
-Slow lowering of weights- please watch your head!
-Palms face each other

Skull crusher

-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

Push press

Circuit 1

Rest after all 3 rounds are completed or quickly as needed.

-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)
-Can use 2 lighter weights actively pressed together or 1 heavier weight

Close curl

-Deep core engages before leaning back (see core hold tutorial in core function section) 
-Core stays connected through the movement to stabilize and support as you press
-Modify by leaning slightly against something for some added support
-Keep control during the press
-Core still works with breath through the movement while connected. Exhale and ‘deepen/reaffirm the connection with exertion

Boat press

-Move with control
-Only as quickly as you can keep good form
-Be sure to keep ribs from flaring at top of press with core connection
-Raise hands/weights up on a step or low stool to modify
-Core works with breath throughout movement. Exhale, connect, move on ‘hard’ part of exercise (see core breathing)

Weighted burpee

-Hips, ribs and head are stacked with a light length through the body
-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

Circuit 2

-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

-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

Cool down

Lean + strong upper body W7/D2

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

Katie

Tammie

Emma

Lean + strong lower body W7/D1

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!

Lean + strong upper body W7/D2

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