Name: Playbook - Niki SugarySixpack - Shoulders + biceps burner
Uploaded: 2023-03-09T17:49:15.967Z
Duration: 20 min
Description: Shoulders + biceps burner

Raeanne

Need:
Dumbbells

Choose a weight that is challenging but doable while keeping great form!

This isnreps based, time will vary. If you use the warm up its ~25 mins total here.

If this feels too fast be sure that you're challenging yourself! If you only have a lighter weight that feels easy for you and want more challenge, add another round to 2 of the circuits or all I'd you're up for it.

Love with intention, keep that core working with your breath through the movements and really focus on the core connection in those couple of bent exercise.

-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
-Elbows under shoulders
-Very slight anterior pelvic tilt (tucked). Imagine ribs and hips are lightly connected by a string
-Move feet side to side as quickly as you feel comfortable keeping good form
-Raise arms up on a chair/step/bench

Quadruped tap over

-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
-Hips stay stacked vertically
-Deep core engaged through movement to stabilize

Side plank reach right

-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

-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

-Move with control
-Only as quickly as you can keep good form
-Core works with breath throughout movement. Exhale, connect, move on ‘hard’ part of exercise (see core breathing)

Step burpee

-Hips, ribs + head stacked with chin tucked 
-Stay on the balls of the feet
-Knee drives up and hand reaches across- reach to calf instead of foot if needed
-Core works with breath through the movement. Exhale with exertion 
-Only move as quickly as you can have good form and deep core connection 
-Not a hopping / jumping movement but that can be added to intensify

March + cross reach

-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

-Start in a wide leg fold and glide into a side lunge
-With one hand on the floor, rotate through your thoracic spine (upper mid back) towards the bent leg
-May be a small rotation, that’s fine!
-Keep good alignment of hips, ribs and head throughout movement
-Core works with breath through the movement

Side lunge + thoracic rotation right

Side lunge + thoracic rotation left

Warm up

-Lead with the elbows
-Only raise them to shoulder height
-Controlled lower of the weight
-Core works with breath through the movement. Exhale, connect to the core and move.
-Keep length through the torso, slight bend in the knees, good alignment (hips, ribs + head stacked)

High pull

-Keep hips, ribs and head stacked with a light length through torso
-Movement should come from the arm working, not the body helping to create momentum
-Core works along with breath (see core breathing tutorial)

Reverse front raise

Pair 1

-Core works to support spine and prevent dumping into low back(see core hold tutorial)
-Adjust hinge at hips depth as needed
-Lats engaged to support weight
-length through torso

Bent curl

-Be sure that movement is done in a controlled manner
-Exhale to engage deep core to stabilize before extending arm
-Keep hips, ribs and head stacked (in line) to avoid ribs flaring at the top
-Core works along with breath throughout movement (see core breathing tutorial)

Alternating cheer press

Pair 2

-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

-Core works to support spine and prevent dumping into low back(see core hold tutorial)
-Adjust depth of hinge at hips as needed
-Lats engaged to support weight
-length through torso and hips, ribs and head stacked in line
-controlled lower of weight

Bent fly

Pair 3

Continue through the exercises until time is up

-Only cross body as range of motion allows without twisting torso
-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)

Cross curl right

Cross curl left

-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

Pair 4

Shoulders + biceps burner

Full body mix

Upper body (biceps, triceps + shoulders)

Tatum

This was such a fantastic lower body workout! Absolutely loved the combination of exercises!

Julianne

Lower body

I achieved 3 rounds of this and oh my gosh!! I am so unbelievably sweaty! Literally dripping in sweat all over. This was so challenging for me! What a great workout 🔥👏🏼

Really loved it! It was a great challenge after a few days break! ☺️🙌🏻 Thanks!

Judit

Full body

Didn’t quite make it through 3 rounds! I’ll definitely revisit this to try to finish.

Perfect quick workout right before me and the fam take a flight to Hawaii!!!

Alexandra

This was an amazing cardio circuit, will certainly be revisiting!!

Caroline

Light weight cardio + core

One of my favorite upper body workouts I’ve done on the app!

Upper body (chest, back, shoulders)

This reminded me of a total body challenge day from the get fit guide! I loved it! Out of breath and super sweaty

This was excellent! Loved it very much! 🙌🏻

Full body circuits

Niki

Loved this lower body workout! Lower reps made it possible to lift heavier weights while maintaining proper form 👍

This was a really targeted and phenomenal workout! One exercise is missing. The step up to step back left side is missing. Otherwise this was fantastic!

Shoulders + biceps burner

Community

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