Name: Playbook - Niki SugarySixpack - W1/D2 Upper body
Uploaded: 2024-03-28T18:05:10.272Z
Duration: 40 min
Description: W1/D2 Upper body

Mallory

It will be nice to have an option for a music.

Emiliya

Mouza

Svenja

Warm-up x1
- Core breathing
- Table to down dog
- Arch and round
- Hug yourself
- Raise and rotate
- Pull and rotate
- Bob and rotate
- Tabletop tap
- Quadruped knee lifts

Workout: Upper body circuit x3 (rest quickly as needed)
- 14 Tri dip (chair)
- 12 Bent Fly
- 8 Curl to swimmers press
- 12 Tri kickback
- 12 Reverse row
- 12 Side curl
- 10 Rotating press
- 20 Raised step in

Cooldown x1
- Cross leg side stretch right Left
- Mermaid Right Left
- Lying thoracic twist right/left
- Shoulder stretch right Left
- Seated extend and round
- Lat stretch

-See core breathing tutorial for proper technique. Not belly breathing!
-Connect to the deep core from pelvic floor to transverse abs with exhale
-relax connection and allow deep core to lengthen with each inhale
-Keep hips, ribs and head stacked in line for good alignment

PN-Core breathing kneel

-Deep core engages before moving (see core breathing tutorial)
-Keep good alignment, and move intentionally with control
-Exhale lift up, inhale once there, exhale to move back down to all fours. Engage deep core with exhale, relax with inhale

PN- Table to down dog

-Move with intention and control
-Core works gently with breath in movement(see core breathing tutorial). Exhale and engage as you round upper back, inhale and relax connection

PN- Arch and round

-Rotate palms up as arms open back to feel a chest stretch
-Move with control

PN- Hug yourself

-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)

PN-Raise and rotate

PN- Pull and rotate

-Hips, ribs and head stacked throughout movement to keep from over arching low back or ribs flaring
-Allow foot you are twisting away from to pivot
-Only go as quickly as you can keep good form and control
-Core works with breath through movement (see core breathing/core hold tutorials)

PN- Bob and rotate

-Movement is driven by core and glutes
-Exhale to engage then move
-Slight pelvic tilt towards ribs at top should
-Core works with breath through the movement (see core hold tutorial)

PN- Table top taps

-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 ore working to stabilize and prevent torso movement
-Slow and controlled, focusing on the core
-See core hold tutorial
-Hips, ribs and head stacked and a light length through the torso for good alignment

PN-Quadruped knee lifts

Warm up

-Only lower to elbows at 90 degrees
-Keep light length and hips, ribs and head stacked in line for good alignment
-Deep core works with breath through the movement (see core breathing tutorial)

PN- Tri dip

-Core works to support spine and prevent dumping into low back(see core hold tutorial)
-Adjust bend depth as needed
-Lats engaged to support weight

PN- Bent fly

-Be sure hips, ribs and head stay stacked in good alignment so ribs don’t flare out at the top
-Controlled lower of weight
-Deep core works with your breath throughout the movement. Exhale engage (see core breathing)

PN- Curl to swimmers press

-Keep upper arm still, all movement comes from the elbow driven by tricep
-Twist out with control at end of kick
-Bend is a hinge of the hips, doesn’t have to be deep, adjust for comfort
-Core works along with breath through movement (see core breathing tutorial)

PN- Tricep kickbacks

-Core engages before row, working along with breath (see core breathing tutorial)
-Lats engage and shoulder blades pull together before row
-Keep good alignment by stacking hips, ribs and head and keeping  light length through the torso. Chin stays tucked

PN-Reverse row

-Slow and controlled lower
-Length through the torso with hips, ribs and head stacked
-Avoid using momentum to help weight up
-Core works along with breath throughout movement (see core breathing tutorial)

PN- Side curl

PN- Rotating press

-Move with control
-Only as quickly as you can keep good form and alignment
-Length through torso throughout 
-Core works with breath throughout movement. Can keep a light connection to core throughout for support (see core breathing/core hold tutorials)

PN- Raised step in

Upper body circuit

-Reaching over head to feel stretch along side body
-Keep length through torso
-The goal is a gentle stretch, not discomfort

PN- Crossed leg side stretch right and left

-Reach up to feel light stretch through the front body from hip flexor to chest
-Avoid over arching low back. Visualize the ribs and hips lightly connected by a string
-Use glute of front leg to press off floor
-Adjust leg position slightly for comfort
-Core works with gently breath throughout movement

PN- Mermaid right and left

-Make sure rotation is coming from the thoracic spine (upper/mid back) not the low back
-Engage core and squeeze inner thighs before rotation
-See lying thoracic rotation in core work tutorials section

PN- Lying thoracic rotation right and left

-Keep shoulders back and pull arm across body
-Torso isn’t twisting for added range of motion

PN- Shoulder stretch right and left

PN- Seated extend and round

-Can hold either arm position to feel stretch longer
-Weight is seated back on legs/heels
-Keep length and intention through stretch, don’t allow chest and belly to dump towards the floor

PN- Lat stretch

Cooldown

W1/D2 Upper body

Prenatal Core Learning *IMPORTANT*

Preggo again and forgot how great this series is for workouts during pregnancy. Thank you for making it challenging and safe!

Katie

Esculier

W1/D1 Lower body

Nausea letting up a bit today so i could try this again. Great deep core work, helps me recognize some weaknesses and imbalances. Thanks!

Samantha

W1/D3 Foundations

Tiffany

This one was amazing!!! I've been super lethargic and nauseous but this workout was able to take the edge off and give me a much needed energy boost!

Coraima Henderson

Great workout — really enjoyed the warm-up as it made me tap into core breathing and getting ready to exercise with weights. Excited as I am only 13 weeks pregnant, so many more workouts to go! Giddy-up☺️

W1/D2 Upper body

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