Name: Playbook - Niki SugarySixpack - Upper body (chest, back, shoulders)
Uploaded: 2023-09-06T19:25:48.372Z
Duration: 25 min
Description: Upper body (chest, back, shoulders)

Amber

Really enjoyed this upper body workout! It was well balanced! 🤩🙌🏻

Judit

Need:
Dumbbells (One heavier and one lighter set)
Mat

Move through the tri set until it’s complete. Rest between them for up to 1 min.

Remember good form, move with intention rather than rushing through and be mindful of the core!

This took me around 22 mins so the time is based on that! It will vary a bit person to person! Enjoy 🙌🏼

Move continuously until 3 rounds are complete.

-Hips press back as you hinge torso over front leg
-core stabilizes against wobbly torso as you move
-length through torso, chin tucked in neutral 
-shoulders about over wrists
-Move with intention, row from under shoulder back to the hip

Bent row/kneeling row

-Be sure hips, ribs and head stay stacked in good alignment so ribs don’t flare whenweight is overhead
-Think pelvis and ribs lightly connected by a string with core helping to keep ribs from flaring out 
-Press dumbbells together if using 2
-Controlled lowering and extension of weight
-Deep core works with your breath throughout the movement. Exhale engage (see core breathing)

Seated close press

-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.
-At start elbows come out and down from the shoulder in a wide ‘V’ not straight out from the shoulder like a ‘T’
-weight should be about in line with the chest at top, not over your face.
-can be done on bench etc as well as floor like shown
-maintain control of the weight during lowering phase

Chest press

Tri set 1

-Exhale and connect to core to raise weight up to shoulder height. Palms facing each other in a hammer grip
-Bring weights in towards the shoulders as you inhale and then punch them back out deepening the core connection
-Keep length through the torso and hips ribs and head stacked
-Core engagement should prevent rob flare or over arching of back in the movement

Close raise + press out (8 each)

- With wide sumo style stance, hinge hips back
-length through the torso, neutral spine (stack hips, ribs and head)
- Chest facing the floor
- Pull dumbbells to under your shoulder one at a time then move them back out in front of you
-Use control as you move the weight. Shouldn’t be momentum involved or tons of wobbling in the torso
-Core stabilizes the torso as you move weights

Gorilla lat steps

- Keep a slight bend at the elbow as you lower dumbbell back 
- Focus on engaging your lats as your pull the dumbbell forward

Pullover

Tri set 2

-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)

Raise + rotate

-Arms are slightly bent at the elbows and stay that way throughout
-Movement happens at the shoulder not elbows
-Recruit chest to pull arms together, meeting at the front of your body
-Arms angle slightly down from shoulders, not straight out to the side
-Core works along with breath(see core breathing tutorial)

Floor start chest fly

-Core works to support spine and prevent dumping into low back(see core hold tutorial)
-Hips hinge back- not just bending at the hips, make sure the hips move back
-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 front raise alternating

Tri set 3

Upper body (chest, back, shoulders)

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!

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!

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!

Lower body circuits

Definitely coming back to this one to repeat. Great all body workout

Perfect start to the weekend!! Quick and challenging! 💦

Full body AMRAP

Banded deep core

Came back to this one because it’s super quick but so much fun! Really effective total body workout!

Full body fives

Sooooo yummy after you’re Lower Body Strong in follow alongs.

Mobility

That was great! Had me catching my breathe 💪

Full body fitness

Upper body with core focus

Oh my gosh! This was such an amazing workout! I could really feel it in my glutes. Loved it!

Collins Stone

Legs + glutes

Amber L 

OMG Nikki!! This one killed me! Felt VERY cookie from Christmas!🤣

Lower body mix

Core + cardio

Great workout. And girl…your biceps are fire on the L curl video

Great workout! Wish the rep counts were in the move titles so you can just click through the demos.

All over upper body

Anna

Lower body burnn

Great one!! I’m a hurdle coach (former D1 hurdler) & I’m going to incorporate those plank leg circles into my ab routine for my athletes.  If I go the opposite way you did it mimics the trail leg motion. Awesomeness!!

Great flow of challenging exercises! 🙌🏻

Great workout to ease me back in after a week off due to travel.

Fast full body fives

This was a tough one! Really got my core along with my upper body 💪🏼

Loved this upper body workout! It included great new exercises! 🙌🏻 My shoulders are crying! 😂

Upper body (core, biceps, triceps + shoulders)

I love your workouts and this is one of my favourites!!

Raeanne

Emilia

Full body fire

Oh my gosh this one was tough! It burned soooo good!

Missy

Was the last pair supposed to be 1 set on the R leg & then 1 set on the L leg?

Total body mix

Lower body mobility

Full body cirucits

Loved 🥰 this workout, especially after a legs day 🤪. Thank you for reminding me how I can still improve my hip flexor strength — wowza did they ever burn🔥 💪🏼 😝

Lauren

Step cardio + core

One ☝️ of my favourites — thank you 🙏🏼

I know you mentioned it only took you 28 minutes…. But how!?!? Haha!

Lower body singles

That was HARD! You e been absolutely crushing workouts lately. Love all the new ones!

Victoria

Upper body circuits (shoulders, chest, tri)

Really enjoyed this one to start the day!

Excellent! Just what I needed for my busy day with my 3 kiddos. Thank you for always giving us great workouts!

Natalie

Whoa! I challenged myself with doing this for an extra 8 minutes and being dead by the end of it is an understatement! 😃 Really enjoyed it though! 🙌🏻

Quick full body AMRAP

I could really feel this one in my back which I tend to neglect, so thanks! 😊🙌🏻

Upper body mini circuits (back, biceps + shoulders)

Love loved the added warm up and mobility cool down!

Andrea

Legs + glutes (+ warm up/cool down)

As a hurdle coach, I approve of this awesome hip mobility & strength workout!! I’ll be using this one on my athletes.

Lower body mobility + stability

That’s a killer total body workout! Don’t be fooled that it’s with only one weight! 😃 You’ll burn and sweat crazy!

Fantastic! I’m glad I don’t have to have a home gym to follow your routines. 💪

1 weight full body

Core rehab - upper ab + rib flare

Holy sweat! Loved this one. Definitely coming back to this. Thank you!

This workout really got my legs and glutes burning! I can feel the soreness starting to set in already. Great workout!

Legs + glutes mini circuits

Loved it so much, did a fourth round 💪🏼 Thank you ☺️

Upper body tri sets (chest, triceps, shoulder)

Are you using 20’s the whole time?? That is BEYOND amazing

Great set of exercises! Definitely on my favorite’s list.

Joanna

Total body EMOM

Long band core

Alicia

I REALLY enjoyed this one. I will come back to it again and again. Thank you!

Total body intervals

I really loved this workout! 🙌🏻 Feeling the burn in all over my lower half! 🔥🔥😃

Upper body (chest, back, shoulders)

Community

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