Name: Playbook - Niki SugarySixpack - W1/D2 L+S 30 Upper body
Uploaded: 2024-03-28T18:05:09.029Z
Duration: 30 min
Description: W1/D2 L+S 30 Upper body

Collins Stone

Great upper body including core! Targeted the back, biceps, shoulders and chest! Will definitely do it again 💯

Julianne

Loved this upper body workout. Challenging but doable, modified a bit but got it done!

Tanya

Loved this one!! Great mix of upper body and core.

Natalie

Those quadruped weight shifts killed me!! Such a fun second workout in the challenge!

Alicia

Victoria

Need:
Dumbbells
Mat

Move steadily through the workout.

Take ~30 seconds between workout circuits or up to 1 min if needed.

Use weights that challenge you but allow good form. You want the last few reps of each set of the exercise to be a challenge!

Lots of core within the exercises today. Make sure you’re aware of what it’s doing and using it functionally for each exercise. Check the core function section if you’re unsure about that!

-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 engaged as you press up and back and as you pull fire back to the ground

Press back

-Connect to deep core before movement
-Deep core should stabilize and prevent torso from wobbling
-Imagine a bowl of water on your back that you don’t want to spill
-You should feel the core working to stabilize and prevent torso movement
-Row, pulling elbow up to torso height 
-Slow and controlled 
-Hips, ribs and head stacked and a light length through the torso for good alignment
-See core hold tutorial

Cat row

-Keep arm pointed to the sky throughout
-Hinge hips back to the heels as you rotate through the thoracic spine to keep arm up (think upper mid back/shoulder blade area)
-Squeeze knees together as you rotate if you find you feel it in your low back

Kneeling thoracic windmills right

Kneeling thoracic windmills left

-When extended in plank, be mindful of your core. It should be supporting you in this position and as you walk out
-Hips shouldn’t sag towards the floor
-Bent knees as needed the closer hands come towards your body for range of motion
-Weight shifts back into heels for squat (all of foot stays in contact with ground)
-Adjust squat depth as needed
-Move with intention 
-Use core to stabilize
-Core works with breath through the movement

Inchworm squat

-core is the driving force here and is connected throughout
-Hips, ribs and head are stacked with a light length through the body
-Pull forward using the core
-Very slight anterior pelvic tilt (tucked). Imagine ribs and hips are lightly connected by a string

Plank rocks

-Arch through the upper thoracic spine for cat, pelvis moves as well, tilting towards face (anterior tilt)
-Chest drops and pelvis tilts towards back of head (posterior tilt) for cow. Make sure this is a controlled motion
-look up during cow 
-Exhale to arch (cat), inhale to cow
-Slow, controlled and intentional
-Don’t push range of motion to discomfort

Cat cow

Warm up

Move continuously through the exercises until time is up.

-Move with control
-Only as quickly as you can keep good form
-Be sure to keep ribs from flaring at top of press with core connection
-Raise hands/weights up on a step or low stool to modify
-when feet are hopped in, make sure hips sit back and core is engaged to support deadlift movement to standing 
-Core works with breath throughout movement. Exhale, connect, move on ‘hard’ part of exercise (see core breathing)

Weighted burpee

-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

Twisting chest press

-Core works to support spine and prevent dumping into low back(see core hold tutorial)
-Hinge at hips. Keep hips, ribs and head stacked
-Adjust hinge depth as needed
-Lats engaged to support weight. Think shoulder blades pulled together
-Chest open
-Length through the torso

Bent row

Circuit 1

-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 fly

-core stays engaged through movement. See core hold tutorial in core function section 
-hips ribs and head stay stacked in line. Don’t want hips sagging or popping way up
-Elbows go back in a wide V, not straight out to the side 
-lower with control
-use chest to press back up

Incline push up

-Be sure hips, ribs and head stay stacked in good alignment
-Avoid using body to try and create momentum to get weight up
-Controlled lower of weight
-Deep core works with your breath throughout the movement. Exhale engage (see core breathing)

Side curl to press

Circuit 2

-Core is engaged throughout the exercise to support plank position (core hold tutorial)
-core stabilizes against wobbly torso as you move
-Keep legs wide for more stability
-Bend knees to lifted quadruped position to modify 
-slight anterior (towards face) pelvic tilt
-length through torso, chin tucked
-shoulders about over wrists
-Move slowly and with intention 
-don’t allow the band to pull leg back quickly

Lifted quadruped weight shift

-Deep core works with your breath throughout the movement! (see core breathing tutorial/core hold). Exhale, connect, move. Can also maintain a light connection throughout.
-Keep hips ribs and head stacked in good alignment and a light length through body
-Core should help prevent low back from over arching
-Core should help resist the urge to let ribs flare, core connection helps keep them down
-Move slowly and with control

Pullover + leg extension

-Engage deep core before rolling up
-Core works with breath. Exhale, connect & move! See core breathing tutorial
-Core should drive roll up
-arms can be used as momentum for some help
-Slow and controlled

Weighted roll up

Circuit 3

-press hips back towards the foot behind you
-inner thigh should feel a stretch
-keep good alignment in torso as hips hinge back
-length through the body throughout the movement
-rotate open through the thoracic spine
-mindful of core and staying stable through the torso- no dipping/ arching of the back

Rockback + thoracic right

Rockback + thoracic left

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

Kneeling thoracic cat cow

-Hips up and chest to the floor, reach forward with hands to start. Think length as you move 
-Walk hands side to side to feel a side stretch in the position, staying for a breath or two each switch

Puppy shift

-Keep light length through the stretch not sinking/dumping into it
-clasp hands and pull gently to open chest then switch hands to gently open the back
-Take range of motion to a slight stretch, not discomfort or forced range of motion
-Low back shouldn't feel compressed when opening chest, keep length. Think rounding over a ball

Chest and back stretch

Cool down

W1/D2 L+S 30 Upper body

Tabby

Super excited to do this challenge 👏🏼

Welcome!

Great start to this challenge! Needed this for a bumpy start to the year. Let’s do this!!!

Mindset 1: Small sustainable change

Kelsey

Christmas workout! 🎄 Starting this challenge over again! Loved it!

Alexandra

W1/D1 L+S 30 Lower body

I felt like doing cardio a day earlier so I did just that! Forgot how much I loved this one!

Wow. What a cardio session. Out of breath and so sweaty. Definitely modified. But feels so very good.

Chelsea

W1/D3 L+S 30 cardio + foundations

Forgot how tough this one is especially when you up your weights! So good!

Great total body lower body focus workout. I definitely feel it.

SO GOOD!! This took me about 40 minutes but was such a great start to the day. Loved all of it.

W1/D4 L+S 30 Total body (lower focus)

Amber

W1/D5 L+S 30 Toal body (upper + core focus)

I love this massage. Thank you so much. I really really needed it today. 💕🤗💪🏼 let’s do this

Pamela

Such great advice for all aspects of life! Exactly what I needed to hear today!

Mindset 2: We can only change today

My legs are in shambles every time after this workout!

Becca Ralls

Great workout to start off with in 2024! Happy new year!

W2/D1 L+S 30 Lower body

Oh my goodness! I forgot how tough this one was! Those sphinx planks have my arms dying 🤣

I was definitely appreciating the push press by round 3😳!

Tatum

I love that every workout is different. I liked this AMRAP style too.

W2/D2 L+S 30 upper body

I forgot how good this one is! Worked up such a crazy sweat!

The weighted jacks felt like a break at the end of each round🤪! That’s was intense

Sooo hard and sweaty but no doubt its worth it!

Katerina

W2/D3 L+S 30 Cardio + mobility

Whoo, that was tough and sweaty! Very fun!

Andrea

Oh my goodness I forgot how challenging this workout is! I’m sweaty and tired now 🤣

W2/D4 L+S 30 Total body (lower focus)

Really struggled this week but your positive attitude kept me motivated. I moved and showed up that’s what matters.

Those press up pops really challenged me 😂 this was a great one! 💪🏼

W2/D5 L+S 30 Total body (upper focus)

Yes! 💯 I was not motivated last week for the workouts but pushed myself to get them done. I felt better afterwards and proud that I met my goal for the week.

Mindset 3: Don't wait to feel like it

Sandra

W3/D1 L+S30 Lower body

This was a phenomenal upper body workout! Loved it so much!

Another great arm workout. I love that’s every workout is different!

Nice workout before I wear a one shoulder dress to a gala tonight. 💪🏽 the arms will be looking good!

W3/D2 L+S30 Upper body

Came back to this one because it’s so fun! Love this cardio!

Oh my gosh this worked up a massive sweat!! So good!

W3/D3 L+S30 Cardio + foundations

I forgot how much these EMOM workouts get me out of breath and make me sweat! Oh my goodness!

That banded burnout had my glutes on 🔥!

W3/D4 L+S30 Total body (lower emphasis)

This was a great workout! The pop row combos really got me 🤣

Loved this upper body workout and the added core

W3/D5 L+S30 Total body (upper emphasis)

Tiffany

Love love love this mindset video! This is a great mindset video to have going into week 4! Also Maria is soooo adorable ☺️

Mindset 4: Effort over expectations

I was literally dripping in sweat all over my body from this workout! Got 3 rounds done in 9 minutes on both circuits. Absolutely loved this!

W4/D1 L+S30 Lower body

W4/D2 L+S30 Upper body

This was a great cardio! Got me super out of breath and sweaty!

Wow, tried to do this workout as follow up after total body exercises. I completed foundations and 1 round of cardio. No more energy is left in my legs 🙈😂💦

Joanna

W4/D3 L+S30 Cardio + foundations

Oh my gosh this was a burner! I got so sweaty! The second circuit with the single sided movements really got to me 😅

W4/D4 L+S30 Total body (lower emphasis)

This one was still super challenging for me! Wasn’t my best workout ever but I showed up for myself today. Got it done anyway!

I had to take a week off due to illness and this was a perfect workout to get back into the challenge. Yay!

Mindy

W4/D5 L+S30 Total body (upper emphasis)

Loved this mindset video! Also love the Pikachu on your counter 😂

This is the proper motivation for power week! 🤩 Thank you! ☺️

Judit

Challenging yourself

Wow! Intense low body! Get your sweat on!!

Sweaty! Only did two rounds but hey I finished

W5/D1 L+S30 Lower body power week

This was a challenging upper body but in all the best ways!

Great workout, femur wonderful. When I played the videos in full screen it's didn't show number of reps, just showed 1 rep for each exercise. Had to keep going back to little tiles to see reps

So happy that I managed to do this workout! Today my legs are sore but tomorrow that will be my arms 🔥💪 Or both 🤪

W5/D2 L+S30 Upper body power week

A great little break during power week! The core portion really got my abs firing! 🔥

I’m gonna be sore tomorrow! This was good!!

W5/D3 L+S30 Core Power week

A challenging and wonderful total body workout!

W5/D4 L+S30 Total body power week

This was a phenomenal workout to finish on for power week! Loved it!

W5/D5 L+S30 Cardio Power week

I enjoyed this challenge because you actively supported the participants and L&S30 was perfectly structured to get the best possible results from the trainings.

Loved this motivation video! I think it’s a great reminder to get a plan in place. I’ve already got one! Going to finish my last two weeks of the GFG round 2 then do the other lean & strong plans here in the app. Super excited! 🤗

Week 6 motivation

I am still so sore from power week so this was a bit hard to do 😅 worked up a good sweat from this!

Tirzah

W6/D1 L+S30 Lower body active recovery

Thoroughly enjoyed this on my active rest day!

W6/D2 L+S30 Upper body active recovery

I found great recovery workout to do after gardening 😉👍

This is my favorite one from active rest week so far!! Loved this one!

W6/D3 Upper body mobility active recovery week

This stretching felt so good. I needed this!

This kind of movement felt so good today!

W6/D4 L+S30 Lower body mobility active recovery

Now I feel ready for a new challenge! Great recovery week 👏😊

W1/D2 L+S 30 Upper body

Community

More workouts from Niki SugarySixpack