Name: Playbook - Niki SugarySixpack - Upper body warm up 4
Uploaded: 2024-03-28T18:05:10.431Z
Duration: 5 min
Description: Upper body warm up 4

Go through each exercise continuously only resting quickly if needed.

-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

-Targeting the serratus anterior muscle
-This is a small range of motion
-If you are struggling to isolate the movement, think shoulder blades pulling straight together across your back and sliding down to your armpits as you press up
-This is not a thoracic mobility exercise, upper back should stay pretty netural
-Use whatever core technique feels best for you - gentle core hold or core breath along with movement can work
-Elbows aren't moving along with the exercise like a traditional push up
-Be mindful of tension in neck

Scapular push up

-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
-Elbows under shoulders
-Very slight anterior pelvic tilt (tucked). Imagine ribs and hips are lightly connected by a string
-Move feet side, middle, side as quickly as you feel comfortable keeping good form
-Raise arms up on a chair/step/bench to modify

Quadruped triple tap.

-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

-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

-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

Upper body warm up

Upper body warm up 4

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 4

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