Name: Playbook - Niki SugarySixpack - Upper body + sneaky core
Uploaded: 2023-03-09T17:49:16.011Z
Duration: 35 min
Description: Upper body + sneaky core

I’am not ok lol. I struggled so bad! I am not flexible with the theoretic stuff nor the one handed bridge.

Chelsea

Sister boo thang… this is it. This was perfect 😍

Alesha

It was great. Very easy to follow. The only question I had was the warm up… should we be repeating that 4 times? I ask this because I see 30-30-30-30 next to each move up in that section. Thank you so much for the great workout. Arms are burning!!

Candace

Lindsay

Omg, I wish I had lighter weights for the second set of exercises 😂 I for SURE felt the burn!

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

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 + sneaky core

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