Name: Playbook - Niki SugarySixpack - Upper body + core circuits
Uploaded: 2023-03-09T17:49:15.975Z
Duration: 21 min
Description: Upper body + core circuits

Great! That lifting plank/slide made me shake 😅 hurts so good

Hannah

Need:
Dumbbells 
Yoga mat

Everything here should involve the core. I’m a believer that the core is at the center of everything anyways butttt we’re focusing on upper body exercises that really involve the core as well. So be extra mindful of it working within each exercise.

Rest up to 1 min between circuit 1 & 2.

Pick weights that are challenging but doable!

-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 pull back

-can be done sitting/standing as long as you keep good alignment and length through the torso
-stay upright, movement is coming from the shoulder joint
-we’re not crunching forward as elbows come together or arching the low back as we open the elbows to the side
-depending on how tight you are you’ll feel a stretch in the upper/mod back and possibly the chest here
-Move with control

Elbow taps

-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 of knee to elbow
-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

Knee to elbow plank

-can be done seated or standing
-slowly and with intention slide arms up the wall
-breath works along with the movement
-only go to range of motion, don’t push into discomfort

Arm wall slides

-Core engages starting right before lifting off floor
-Lift up should be driven by deep core engagement
-Keep light length through torso and hips and head stacked in line
-Move slowly with control
-Core stay connected to stabilize and prevent excessive wiggle in movement
-For more detail see quadruped plank lift tutorial in core work tutorials section

Lateral quadruped walk

-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

Side plank reach left

-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

-Twist open through the upper mid back, in the thoracic spine - not low back
-Exhale lightly connect to core, move
-Flow through with intention - don't push range of motion or speed through movement
-Be mindful of just trying to reach with arm and not twisting
-Hold reach through 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)
-Can sit on something lower if feels better
-If you have a severed diastasis, be extra mindful of how this is affecting your core!

Thoracic windmills

warm up

Move continuously until time is up. Minute can be used for between circuits.

-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 close press

-Split half reps one leg then the other
-Press through hands to lift body 
-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)

Tri dip crunch

-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
-Core pulls legs into body
-Sphinx plank portion can be done on knees or raised up onto a higher surface if needed

Sphinx plank pull in (sub 4 mtn climbers)

-Deep core works with your breath throughout the movement! (see core breathing tutorial/core hold). Exhale, connect, move. Can also maintain a light connection throughout.
-Keep hips ribs and head stacked in good alignment and a light length through body
-Core should help prevent low back from over arching
-Core should help resist the urge to let ribs flare, core connection helps keep them down
-Move slowly and with control

Pullover + heel taps

Circuit 1

-Core focus to stabilize 
-core works with breath through the movement. Exhale connect, press weight. You may was to maintain a light connect in the lowering as well depending on what feels best for you.
-core has a to really stabilize you during the press because of the tendency to wobble or lean to one side during this single sided press. Don’t let weight pull you or cause you to shift
-At start elbow comes out and down from the shoulder in a wide ‘V’ not straight out from the shoulder like a ‘T’
-can be done on bench etc as well as floor like shown
-maintain control of the weight during lowering phase

Single sided chest press right

-core is the driving force here
-Hips, ribs and head are stacked with a light length through the body
-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

Plank rocks

-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

-Core has to work to stabilize as weight moves away from body
-Press weight out away from your body
-As you press weight out, core should work to stabilize
-Core works with breath through movement (see core breathing tutorial)

Press out

Circuit 2

Side plank row modifier

Boat close press modifier

Sphinx plank pull in modifier

Modifiers

-Exhale and connect to the core before moving the arms
-lift arms and rotate back
-palms face down at the start and rotate towards the ceiling at the end
-only go to range of motion

Y rotation.

-connect to core gently on exhale before arching back
-pullback with your elbows on the mat - helps make sure this doesn’t dump into the low back
-gently extend through chest to comfortable range of motion and stretch
-keep length through your body
-shoulders about over elbows

Cobra

-Extend through the chest. This is where you should feel the stretch 
-Keep length through the body
-elbows about under shoulders(mind could be better aligned here)

Fish

-Controlled movement
-Stretch arms forward
-Don’t sink deep and over arch back at the bottom
-Round up through thoracic spine(near shoulder blades)
-Breathe along with exercise
-feet about under hips
-length through the torso
-pick something with a height that allows good alignment of hips, ribs and head

Thoracic extension

Cool down

Upper body + core circuits

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!

Upper body + core circuits

Community

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