Name: Playbook - Niki SugarySixpack - W19/D2 Upper body
Uploaded: 2024-03-28T18:05:10.556Z
Duration: 40 min
Description: W19/D2 Upper body

Stephanie

taylor

Warmup
Core breathing
Quadruped leg slides
Chair arch and round
Hug yourself
Raise and rotate
Pull and rotate
Bob and rotate
Tabletop tap
Supported boat heel lifts

Workout: upper body pairs
Pair 1 x3
15 tri dip, 12 bent fly
Pair 2 x3
12 tri kickback, 15 lat back
Pair 3 x3
12 wide row, 20 march curl
Set 4 x3
10 kick and curl, 12 bent row

Cooldown
Cross leg side stretch right/left
Mermaid right/left
Shoulder stretch right/left
Lying thoracic twist right/left

-Connect to deep core (pulling together and lifting the pelvic floor into a wrapping of the transverse abs) with each exhale
-Release and relax deep core connection (think gentle length of pelvic floor/transverse abs) with each inhale
-See core breathing tutorial in Core Function section

PN- Core breathing quadruped

-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 leg slides

-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- Chair 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 breathing tutorial)

PN- Table top taps

-Deep core engages before leaning back (see core hold tutorial) 
-Core drive the lifting of the heels
-Arms support you as much as needed but core should still be working

PN- Supported boat heel lift

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

Upper body pair 1

-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

-Small bend in elbow. Stays the same throughout movement
-Core engages before lat pullback, working along with breath (see core breathing tutorial)
-Lats engage and shoulder blades pull together before pullback
-Keep good alignment by stacking hips, ribs and head and keeping  light length through the torso. Chin stays tucked

PN-Lat back

Upper body pair 2

-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- Wide row

-Slow and controlled lower
-Length through the torso with hips, ribs and head stacked
-Modify height of march as needed. Can be a slight lift. If struggling with balance remove march for heel raise
-Avoid using momentum to help weight up
-Core works along with breath throughout movement to stsbilize and help balance (see core breathing tutorial)

PN- March curl

Upper body pair 3

-Slow and controlled 
-Lats engaged
-Length through the torso with hips, ribs and head stacked
-Core works along with breath throughout movement (see core breathing/core hold tutorial)

PN- Kick and curl

PN- Bent row

Upper body pair4

-Lean towards straight leg  to feel stretch in the hip and glute
-Bend at hip, not waist
-Keep length through torso to keep from dumping into stretch
-Range of motion should go to feeling a stretch but not discomfort

PN- Cross over stretch right & 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 & left

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

PN- Shoulder stretch right & 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 & left

Cool down

W19/D2 Upper body

Prenatal Core Learning *IMPORTANT*

It would be great if you could add some voice instructions and maybe do something about that timer to make it easier to use.

Sandra

Thighs were burning. Loved this as my first day back into working out 😬

Korina

Finally feel like I can workout again. This pregnancy workout is both appropriate and challenging.

W13/D1 Lower body

Ashley

So nice to click play and not have to modify a workout! ❤️

W13/D2 Upper Body

W13/D3 Foundations

First time trying one of this formats while pregnant, they definitely feel more complete, but my 2yo just keeps taking the phone lol. Thanks!

Maria Jose

monicamora41@hotmail.com

Joanne Carrillo

W13/D4 Total body

Great workout! Got sweaty and felt like my hearts still pumping even after the cool down

Carlona

For me it was a bit too little of cardio so added another round and was fully satisfied. Thank you!

Linda

W13/D5 Interval Cardio

Samantha

W13/D6 Total body

it felt so good doing this. I not pregnant and yet it was challenging.


Thank you Niki :)

Huds

Loved it! It was challenging and felt a good burn!☺️👍🏻

Alex

W14/D1 Lower body

I'm a tall girl who always slumps. All this back work was great!!!

Jane

Nothing plays through. You have to y'all okay for every 30 sec. Also, I never could get the second video of the sets to play

Andrea

I prefer the work with classes rather than clicking through but otherwise enjoyed the workout

W19/D2 Upper body

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