Name: Playbook - Niki SugarySixpack - Power week upper body W11/D2
Uploaded: 2024-03-28T18:05:10.705Z
Duration: 45 min
Description: Power week upper body W11/D2

Work through all rounds as non stop as possible. Rest quickly as needed.

Need:
Dumbbells  
Yoga mat 
Chair/bench/box/step

-Hips, ribs and head are stacked with a light length through the body
-Press backwards raising up into a pike position
-Pull forward using the core
-Core works with breath through the movement
-Very slight anterior pelvic tilt (tucked). Imagine ribs and hips are lightly connected by a string

Dolphin plank

-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

Side plank right & left

-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
-Intensify by pressing up into full plank rather than on knees

Press up on knees

-Pull forward from down dog, shifting weight into the hands and slightly rounding the upper back
-Move slowly with intention
-Core works with breath through the movement. Exhale, connect and pull forward

Pike weight shift

-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

-Press through hands to lift forearms off the floor, recruit triceps
-Drive knee towards chest with control using core for stabilizing and balance 
-Hips, ribs and head stacked for good alignment. Chin tucked
-Modify by bringing legs closer to arms. The further out the legs the harder it is
-Core works with breath through movement, engaging with exhale before moving (see core breathing tutorial)

Tricep dip + knee drives

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

Hug yourself

-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

Upper body warm up

-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

-Lay on your side with hips, ribs and head stacked 
-Press through hand to use the tricep to raise torso off the floor
-Adjust hand position slightly as needed but it stays close to the body
-Bottom arm can lay out or fold up to hold torso
-Modify by starting in top position and lowering slightly for a pulse down rather than push up off the ground
-Core works along with breath in exercise. Exhale connect move

Side push up right

Side push up 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 weight. Elbow rows up towards ceiling

Side plank row right

-Hold at 90 degrees
-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)

Hold & curl right

Hold & curl left

-Core works to support spine and prevent dumping into low back(see core hold tutorial)
-Adjust bend depth as needed
-Lats engaged to support weight

Single bent row right

Single bent row left

-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

Pressback

Upper body circuit

-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

Wide leg fold + chest stretch

-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
-Low back shouldn't feel compressed

Chest opener

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

Shoulder stretch right

Shoulder 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

-Slight posterior pelvic tilt (tilting towards your ribs aka tuck) 
-Keep hips square
-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

Kneeling hip flexor stretch right

Kneeling hip flexor stretch left

Upper body cool down

Power week upper body W11/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

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!

Power week upper body W11/D2

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