Name: Playbook - Niki SugarySixpack - Upper body + sneaky core
Uploaded: 2024-03-28T18:05:10.352Z
Duration: 35 min
Description: Upper body + sneaky core

Mallory

Raeanne

Omg. This is the worst and the best all at the same time. 😅

Missy

Need:
Dumbbells 
Mat
(Mini loop band for warm up)

Lots of core work within these upper body exercises. Be sure to actively use the core! It should work with your breath through the movement to stabilize and support.

Let's crush it!🙌🏼

Warm up is done by reps so time will vary for each person!

-keep rotation in the thoracic spine (upper mid back around the shoulder blade area)
-resist the urge to crunch up into a ball in this position
-this can be a small range of motion
-keep hips level and stable
-avoid allowing hip you rotate towards to lift open
-core works to stabilize as you rotate

Kneeling thoracic opening right

Kneeling thoracic opening 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

Side plank right

Side plank left

-Elbows go straight back along the body to target triceps in press up
-Intensify by moving off knees into regular push up position
-Core works with breath through the movement. Exhale and engage on exertion. Core should be engaged when stretched out in ‘plank’ position

Tricep pressback

-Make sure rotation is coming from the thoracic spine (upper/mid back) not the low back
-Engage deep core before rotation
-Can also squeeze ball/block/pillow between knees to help prevent twisting through lumbar spine

Thoracic thread the needle right

Thoracic thread the needle left

-Deep core works with your breath throughout the movement! (see core breathing tutorial). Exhale, connect, move
-Keep hips ribs and head stacked in good alignment and a light length through body
-Pull shoulder blades together before pulling band apart and down- resist the urge to let ribs flare, core connection helps keep them down

Banded lat pulldown

-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

Warm up

-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
-Weight stays in line with shoulder as it presses away from the body. Avoid allowing it to fall behind and pull you off balance

Side plank reach + extend right

Side plank reach + extend left

-Modify by dropping to quadruped on knees or raising hands up on a chair
-Core and triceps are targeted here
-connect to core before lifting up and stay connected throughout (core hold) deepening/checking in with connection on each exhale
-shoulders over wrists
-knees at or slightly behind hips 
-length through the torso

Quadruped Tricep kick right

Quadruped Tricep kick left

-Ideally keep hips level, even side by side and stable throughout movement. Avoiding one hip dropping and one hiking up or one pulling back
-Only go to range of motion in thoracic rotation. Don't push to discomfort
-Rotation should come.mainly from the thoracic spine, not the low back
-Core stabilizes torso through the movement
-exhale, connect to the core and then move

Thoracic chop right

Thoracic chop left

Circuit 1

-Stay tall through the torso with a micro bend in the knees, we just don't want to be stiff and locked out
-Exhale connect to the core for stability and balance then move
-Keep hips level as possible and stay stable as you march & extend the weight
-core works with breath through the movement to help stabilize

Press out + march

-Hinge at the hips keeping a neutral spine 
-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 lateral raise

-Keep hips, ribs and head stacked with a light length through torso
-Slight bend in elbows+ knees
-Movement should not come from the body helping to create momentum in the raise
-Core should stabilize as you move. It.will have to work hard to keep you in good alignment as you move the weights towards each other
-Control the lowering of the weight
-Core works along with breath (see core breathing tutorial)

Lateral raise + rotate

Circuit 2

Quadruped Tricep kick mod

Side plank reach + extend mod

Modifiers

Upper body + sneaky core

It only looks easy… 2nd round was a kill 😊🏋️‍♀️

Joanna

Kasey

Chloe

Triceps & Core

Samantha

I need help with the tricep press. I’m not even sure how to do this without hurting your wrists!

Upper body mix

Christina

Loved it! Even when I fall off the wagon for a bit your workouts makes me feel good and want to get back on a regular schedule!

Hannah

Loved trying out the new weights I got for Christmas! This workout was perfect for it!

Dumbbell upper body

25 minute upper body follow along (dumbbells)

I love the follow along! Finished after a long shift at work on my feet. Always feel better after and never regret it

Alexandra

Loved this one! Great way to get both upper body and cardio in.

Natalie

Great workout! My only issue was you called the single arm db snatches cleans 😝

Rachel

24 Min Upper Body & Cardio follow along

Upper body mini circuits

Really enjoyed this upper body! Lots of fun!

Julianne

It was awesome. I had to modify the last two exercises because my core is a bit weak still. Had a busy day so glad I still did a workout.

Carmen

I was ultra short on time today and almost decided to skip my work out but instead did this whole workout only twice through rather than the three times stated. Still got sweaty and a great burn - glad I got it in. Now I gotta go!

22 min upper: triceps, biceps + some shoulders (dumbbells)

Hanna

Loved this one & the motivational talk at the end!!! Thanks for great workouts & a positive mentality.

Amber

22 min upper: triceps, biceps + some shoulders follow along

Quick upper body circuit (16 mins work + warm up, cool down)

Upper body + core circuits

This was great, I was able to squeeze it in when I didn’t have much time.

19 min Upper body strong (dumbbells)

Liked it so much I finished the round I was in even after the 20 minutes was up🔥

20 min upper body AMRAP circuit

Upper body sculpt pairs (dumbbells)

Shoulders + biceps burner

Love how it targeted. My upper back / posture appreciates this💪✨

Back, chest & shoulders

Norma

Upper body sculpt

My arms are jello! 😂 Wow this really targeted all the areas it said it would. Loved it!

Biceps, triceps + chest + warm up

I underestimated that chair tricep exercise. I shouldn’t have! My arms are on fire 😅🔥

Upper body (back, biceps + triceps)

Absolutely loved this workout! 💪🏼🔥

Upper body pairs

Upper body circuit

Upper body (triceps, back + shoulders)

Upper body mini circuits (chest, shoulder + triceps)

Upper body cardio sculpt

Great! I’m sooo much stronger than I was 9 months ago when I really started doing your workouts  regularly. I can feel it when I’m lifting groceries, etc. Thank you for functional fitness!!

Oh my gosh! The core work in this had my core feeling like it was on fire. Absolutely fantastic upper body workout! 💪🏼

Loved this one. Love combining upper body with core.

Upper body + core

My arms are screaming! The l curls got me good 😂 I’ll do this workout again! So good!

Pamela

Collins Stone

Upper body AMRAP

Chest, back and shoulders

All over upper body

What a challenging combination of exercises! An amazing upper body workout!

Upper body tri sets (chest, triceps, shoulder)

I think there may be a few left sides left out in the first circuit!

Upper body mini circuits (back, biceps + shoulders)

Loved this! The burnout killed my shoulders 👍👍

Upper body circuits (shoulders, chest, tri)

This was a super fun and quick workout while being very effective!

Great workout! Took me exactly 31 minutes to complete.

Upper body (chest, back, shoulders)

This was quick but so much fun! Hit a lot of places in my upper body and core that felt so good!

Courtney

Upper body (core, biceps, triceps + shoulders)

3 rounds done in 24 minutes! This was such a great upper body burner!

Upper body + sneaky core

Community

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