Name: Playbook - Niki SugarySixpack - W1/D4 total (upper emphasis)
Uploaded: 2024-04-04T17:50:13.064Z
Duration: 31 min
Description: W1/D4 total (upper emphasis)

I’ll definitely be returning to this one. Great arm workout! I have a bum shoulder and this exercise made it feel strong.

Tatum

Love this! Would be helpful to know how many reps you’re doing for each exercise when it’s open when there’s 4 or more exercises in a set as it can get hard to remember how many of each and prevent having to go back and forth to check.

This was a great total body workout with upper emphasis! My upper body is tired 🤣

Alexis

Great Wednesday workout! My arms are still on fire from earlier this week. 🔥

Tabby

Need:
Dumbbells
Mat
Mini loop band

The workout targets chest and back within a full body workout.

Move with intention.

Choose weights that are challenging but allow good form.

Warm up
Shin slice
Lean back + ball squeeze
Quadruped serratus
Y lift
Dolphin plank
Squat + ball squeeze
Overhead pop

Workout
Rdl to bent row
Chest press 
Pullover

Lat steps + sumo hold
Chest fly
Switch row
Reverse cross raise

Burn
Cat row
Pressback + knee drive

Cool down
Open book r/l
lat stretch 
Round + W pull

-Core is engaged throughout the exercise for stability and to help control the movement 
-Focus here on core working, balance and control
-Exhale, deepen/check in with core connection and move along with breath
-Hips,ribs and head stay mostly stacked in line here. The full body is rotating open for leg to drive the shin through. Not a torso twist

Shin slice

- core works with breath through movement. Exhale, connect, move
-exhale to engage deep core before leaning back. Core should control the slow lean back
-with exhale also squeeze the ball
-stay connected through your breath in in youreaned position and exhale to pull back to starting position. Core pull you back up while squeezing ball
-ball squeeze brings focus to keeping the ribs down through your core connection

Lean back + ball squeeze

-intensify to full plank. Only if you have a great grasp on the exercise and great core function
-targeting the serrations anterior. A very under mentioned but important muscle! 
-wide arms of you are having trouble feeling it(think wrapping Freon under shoulder blades and around to the side of the torso
-think sinking through the shoulder blades and pressing back up with no motion in the arms
-core works with breath through movement
-pay attention to alignment of hips, ribs and head- don’t want unnecessary rib flare or low back arch

Serratus on knees

-Core engagement for stability as you exhale and lift an arm
-Lift can be a very small range of motion
-move with intention

Y lift

-Hips, ribs and head are stacked with a light length through the body
-Press backwards raising up into a pike position
-Pull forward using the core
-Core works with breath through the movement
-Very slight anterior pelvic tilt (tucked). Imagine ribs and hips are lightly connected by a string

Dolphin plank

-Sit back and sink down to start the movement
-Foot should be planted on the floor with weight in the heels and balls of feet
-Adjust foot position slightly as needed
-Press up through the floor to standing, engaging the glutes to drive you up
-Keep hips, ribs and head stacked through the movement to prevent rib flare and overarching the low back
-Press into ball to help focus on upper transverse ab connection
-Core works with breath through the movement(see core breathing tutorial). Exhale, engage, connect

Squat ball squeeze

-Ball is overhead as you squat
-Only go to the depth you can keep good form
-Sit back and sink down to start the movement
-Foot should be planted on the floor with weight in the heels and balls of feet
-Adjust foot position slightly as needed
-Press up through the floor to standing, engaging the glutes to drive you up
-Keep hips, ribs and head stacked through the movement to prevent rib flare (overhead with band can pull you into rib flare) and overarching the low back
-Chin stays tucked
-Core works with breath through the movement while keeping a light connection(see core breathing/core hold tutorial)

Overhead pops

Warmup

-Feet are at or slightly wider than hip width.
-Start movement with hips hinging back, allowing knees to bend after
-Upper body moves as one piece keeping a light length through the torso and hips, ribs and head stacked
-Lats engage to help support weights
-Lower to your max range of motion that allows you to keep good form/not over arch or round your low back
-Row weight up towards your torso while glutes hold you in this position.
-Elbows are woder than traditional row where they're coming along your body 
-Use glutes (hamstrings will work some too)and to pull you back to standing
-Core works with breath through the movement (see core breathing tutorials)
-Knees bend here after the hinge for added range of motion. This is not a straight leg deadlift

Rdl to bent wide row

-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

-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

Circuit 1

-Small bend in elbow. Stays the same throughout movement
-Core engages before lat steps
-Lats engage and shoulder blades pull together before starting steps
-Small movement forward with each step 
-Hinge back with wide legs. For added stability but can press back against the wall
-Keep good alignment by stacking hips, ribs and head and keeping  light length through the torso. Chin stays tucked

Lat steps sumo hold (1 step is 1 rep)

-Can also be done with shoukderaon a chair/ in a bench
-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
-Glutes squeeze to hold your body up, slight anterior pelvic tilt (towards ribs)
-Core works along with breath(see core breathing tutorial)

Chest fly

-Start in a plank position with one leg pulled forward as if in the bottom of a lunge
-Hop feet off the ground to switch positios of the front and back leg
-Row with the side of the leg that is back
-exhale connect and move. This applies to the hopping of the legs and the row. Breath with the movement. Core works along with the breath
-modify with back knee down
-Keep length through the torso
-Avoid rounding of the back

Switch row

-Keep hips, ribs and head stacked with a light length through torso
-Movement should come from the arm working, not the body helping to create momentum
-Core works along with breath (see core breathing tutorial)
-Cross body as much as feels comfortable, not forcing the range of motion

Reverse cross raise

Circuit 2

-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

-Intensify by moving off knees into regular push up position during press up portion
-keep length through the torso, keep good plank alignment within the movement. Not allowing back to droop towards the floor.
-pull into full plank and drive each knee forward before lowering.
-Lower knees first as modifer
-Core works with breath through the movement. Exhale and engage on exertion. Core should be engaged when stretched out in ‘plank’ position

Pressback + knee drive

Burnout

-Make sure rotation is coming from the thoracic spine (upper/mid back) not the low back
-Engage core and squeeze inner thighs before rotation
-Range of motion can be small, don’t have to reach way open
-Keep top hip from rotating open as you open the upper body
-See seated thoracic rotation in core work tutorials section

Open book right

Open book left

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

Lat stretch

-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

Round + w pull

Cool down

W1/D4 total (upper emphasis)

Andrea

So excited for the challenge! Thank you for the motivation!

What a great mindset video! Decided to watch this a day early before I start the challenge tomorrow ☺️

W1/D1 Give your daily best: Mindset 1

Waldo

Great first workout of the challenges, loved it. The burnout was fun!

Niki

W1/D1 Lower Body

Rocio

Shoulder burnout was definitely burning! 🥵

W1/D2 upper body(shoulders, biceps, triceps)

Amber

I really loved this! 🙂 Very fun cardio workout!🙌🏻

Judit

W1/D3 core + cardio

The second pair really kicked my butt! 😃🙌🏻

W1/D5 total (lower emphasis)

W1/D6 foundations + cardio

I absolutely loved this one! I’ll be honest I don’t love the low start lunges but they are a great challenge for me. My legs and glutes are in so much pain 😅🔥

W2/D1 Lower body

Absolutely loved this reminder as I think this is something most of us can tend to forget pretty easily! Let’s go week 2 ☺️

W2/D1 Mindset 2: Your strength

I upped my weights for a lot of these exercises. The pop rows are my enemy but I got them done 😅 this was a great one!

This was awesome! 🙌🏻 Great workout, feel the burn! 😃

W2/D2 upper body(shoulder, chest, back)

My poor legs are struggling from two lower body workouts this week but in the best way!! Love love loved this!

Ooh that first circuit gives a solid burn! 🍑🙌🏻

W2/D3 Lower body

My arms are going to feel this later. 💪

This was such a great upper body workout! I was feeling the burn 🔥 especially by that last portion with the side plank 💪🏼

W2/D4 Upper + core

The foundations felt so good! The cardio was super fun and felt like it flew by! Great workout today 🔥

I’m dripping in sweat! 🙌🏻🥵 I really enjoyed this one! ☺️

W2/D5 Foundations + Cardio

Great total body burn! 🙌🏻 I enjoyed week 2 very much! ☺️

I absolutely love these fast full body five workouts!! What a great way to end week 2!

W2/D6 Full body fives

Great reminder that I needed to hear today! ☺️

These motivation videos are always so helpful! Love the positive reminders and encouragement 👏🏼

W3/D1 Celebrating small wins, sustainability + more

This was intense! 🔥 I really liked it! 🙌🏻

W3/D1 Lower body AMRAP

I had to take today really easy because of my lower back pain. Unfortunately that meant I had to modify some exercises. Normally this would upset me but one thing I’m trying with this challenge is to shift my mindset for workouts. I got this done today despite the pain. I did what I could with what I had today. Proud of myself! 💪🏼

I wasn’t sure I was going to get a workout in today but I made it happen. Feeling good!

W3/D2 Upper (triceps, biceps ,chest)

Katie

Wow, what a great workout! Really felt the core during the core portion but it was firing like crazy during the cardio as well. Loved it!

W3/D3 Core + cardio

Good burner! If you could include the reps with the exercise it’s helpful to know how many reps when you have a long string of exercises together and prevents having to go back and forth.

Needed this today to get some stress out. Feeling better. 😊

W3/D4 Total upper + core

It’s late night but got this one done. Great workout!

Julianne

W3/D5 Total body lower focus

Foundations felt so good!! Looking forward to week 4!

Finished week 3 and looking forward to week 4. This challenge is flying by so fast. Way to go everyone!

Awesome workout to finish week 3! 👏🏻 Thank you!

W3/D6 Foundations + cardio

Loved this one! This is one of my favorites and I plan on downloading it to my account to use it again later. ❤️

I normally don’t love ladder challenges but this one was so much fun! My legs are shaking 🔥

W4/D1 Lower body ladder

Got this one done after a rough day. It made me feel a little better. 😊

This was a quick but super effective upper body workout! My goodness my arms hurt 🤣💪🏼

W4/D2 Upper body (shoulder, triceps + chest)

I knew I was going to struggle on this one but got it done. Proud I made it through! 🔥

Oof! That burnout😂 way to go guys!! Keep crushing it!

Say a prayer for my poor legs 🤣 my legs are on fire!! This was amazing!

W4/D3 Lower body

My arms and shoulders are on fire after this one. Feeling good!

Moving quickly to get 3 rounds done for each of those circuits in the time allotted made my arms feel the burn!! This flew by but was so much fun!

W4/D4 Upper body + core

Pamela

Great cardio! Loving this challenge so far. Keep up the great work everyone!

I really like up&down cardio workouts, this was so fun! 🙌🏻 Thank you!

W4/D5 Foundations + cardio

I love ladder workouts! 😁 This was so fun and worked overall my body! Thank you! 🙌🏻

W4/D6 Full body ladder

My legs are burning. I’ll be feeling this one tomorrow.

Whew that first round was a burner 🔥 🔥 🔥 great workout!

This one really targeted the glutes and it felt so good!

W5/D1 Lower body

Perfect week 5 and Monday motivation! So excited to finish this week strong 💪🏼

W5/D1 Mindset 5: Today!

This one went quick and had the opportunity to increase weight limits. Feeling strong! 😁

Let’s keep crushing it everyone!!🙌🏼

This upper body flew by! It was so much fun 💪🏼

W5/D2 Upper body (shoulder, chest + back)

This week has been flying by with every workout! The cardio was challenging today but I loved it!

This was so fun! 😊 I really enjoyed it!

W5/D3 core + cardio

I looove EMOMs and this one did not disappoint either! ☺️ Thank you!

I love EMOM workouts! Out of all the EMOM workouts I’ve ever done- this one is by far my favorite! I loved it so much! Worked up a great sweat

W5/D4 Total upper body EMOM

This was probably the most challenging total body workout in the entire challenge for me. It tested my limits! It was a great one though 💪🏼

This one went by quickly. I can’t believe how fast this challenge is going. So fun!

W5/D5 total body lower

Foundations combined with cardio is still my favourite! 🙂 It was so good to finish this week with it! ☺️

Wow, what an end to week 5!! Got to be honest- this week took it out of me. I’m ready for active rest next week 😅

W5/D6 Foundations + cardio

Thank you for another awesome challenge, Niki! This one has been so much fun ☺️

So excited! Love all of your plans in the app. Great variety and I never get bored. Thank you for what you do!

W6/D1 End of challenge

Feels good to have an active rest week. Let’s do this everyone! We got this. ☺️

This felt soo nice! 😊 I haven’t had an active recovery week in months so I’m about to enjoy it!

This felt so good! I was very excited for active rest week and this is why! This was much needed 😌

W6/D1 Lower body mobility/stability

W6/D2 Upper mobility + stability

W6/D3 Full body mobility/stability

Feeling so accomplished! Thank you for this awesome challenge and the amazing community. Way to go everyone! I can’t believe it’s over already. 😁

I can’t believe I just finished the very last workout in the spring challenge! It feels so surreal. This challenge has been so much fun! I learned how strong I really am and what I’m capable of. Thank you so much Niki for making these last 6 weeks so much fun!

W1/D4 total (upper emphasis)

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