Name: Playbook - Niki SugarySixpack - Upper body warm up 3
Uploaded: 2024-03-28T18:05:10.383Z
Duration: 5 min
Description: Upper body warm up 3

Mallory

Go through each exercise continuously only resting quickly if needed.

-Modify by taking off band
-Connect to the core and maintain connection throughout interval (see core hold technique)
-Exhale check in with/deepen connection to the deep core and move arm
-Slow and controlled
-Core should stabilize you here and prevent rotation/twisting/hip and shoulder hiking up or dropping down. Imagine a bowl of water on your back that you don’t want to spill

Banded arm arc right

Banded arm arc left

-Keep majority of motion in the thoracic spine, not dumping into low back
-Exhale to arch (cat), inhale to cow
-Slow, controlled and intentional
-Don’t push range of motion to discomfort

Cat cow

-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
-Move with control
-Repeat reps on both sides

Plank reach right

Plank reach left

-Engage deep core and use lower abs to lift knees off the ground
-Keep hips ribs and head stacked for good alignment
-Keep a light length through your torso
-See core breathing/ core hold tutorials

Quadruped lift off

-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
-core should help lift/hold torso off of the ground when pressing back

Pressback

-Keep a light length through body with good alignment by keeping hips, ribs and head stacked in line and chin tucked
-Avoid rib fare when arms are overhead
-Start with arms close to shoulder width apart and press the band out with control as you raise your arms from bottom to top. Press out 4-5 times from top to bottom 
-Core works with breath throughout movement (see core breathing tutorial)

Band press out

-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

Warm up 3 upper

Upper body warm up 3

That was good tough i need it i idid it finaly 😩👌🏻✨

Maria

Lower body warm up follow along

Thank you for doing the warm ups and cool downs!

Grace

Lower body warm up 1

Upper body warm up 3

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