Name: Playbook - Niki SugarySixpack - W2/D2 Upper body
Uploaded: 2024-03-28T18:05:10.434Z
Duration: 40 min
Description: W2/D2 Upper body

Tiffany

Mallory

Good but with all those chest exercises I would have liked to see more back to keep it even.

Jane

Warmup x1
Core breathing
- Table to down dog
- Arch and round
- Hug yourself
- Raise and rotate
- Pull and rotate
- Bob and rotate
- Tabletop tap
- Hooklying opposites

Workout: Upper body pairs ( 30 seconds rest before moving to next pair)
Pair 1 x3
- 10 hammer grip wide raise, 20 tap back combo
Pair 2 x3
- 10 chest press, 8 side curl to press
Pair 3 x3 
- 12 close press, 10 kick, and curl
Pair 4 x3
- 10 chair fly, 12 overhead tri extension

Cooldown
- Cross leg side stretch right/ left
 - Mermaid right/ left
- Seated thoracic twist right/left
- Shoulder stretch right/ left
- QL stretch 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

-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

-Deep core engages before movement to stabilize and prevent movement of the hips and torso in exercise
-Limb movement is driven by core
-See core hold/ core breathing tutorials either core engagement technique can be used here

PN- Hooklying opposites

Warm up

-Raise arms to shoulder height
-Slow and controlled lower
-Arm should be doing the work. Hips and torso should not be used for momentum
-Core works with breath through movement (see core breathing tutorial)

PN- Hammer grip wide raise

-Move with control
-Only as quickly as you can keep good form
-Hips hinge back slightly to keep hips, ribs and head stacked
-Small steps back keeping hips square
-Lats engaged, shoulder blades pulled together to support weights
-Core works along with breath. Can stay gently engaged throughout for support

PN- Tap back combo

Upper body pair 1

-Can also be done of the floor if comfortable (montor feel dizziness and roll to side) on your back (and in1st trimester)
-Use chest to press weight towards ceiling
-Arms angle slightly down from shoulders at start, 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)

PN- Wide chest press

-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- Side curl to press

Upper body pair 2

-Can also be done of the floor if comfortable (montor feel dizziness and roll to side) on your back (and in1st trimester)
-Use chest to press weight towards ceiling
-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)

PN- Close chest press

-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

Upper body pair 3

-Can also be done of the floor if comfortable (montor feel dizziness and roll to side) on your back (and in1st trimester)
-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)

PN- Chair fly

-Be sure hips, ribs and head stay stacked in good alignment so ribs don’t flare because of weight overhead
-Think pelvis and ribs lightly connected by a string
-Controlled lowering and extension of weight
-Deep core works with your breath throughout the movement. Exhale engage (see core breathing)

Pn-Overhead tricep extension

Upper body pair 4

-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 & 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

-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 seated thoracic rotation in core work tutorials section

PN- Seated thoracic rotation

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

PN- Shoulder stretch right & left

-Bend is at the hip
-Should be felt on the side of the low back you’re stretching away from
-Keep light length through the stretch not sinking/dumping into it
-Take range of motion to a slight stretch, not discomfort or forced range of motion

PN- QL stretch right & left

Cooldown

W2/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

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

Emiliya

Mouza

W1/D2 Upper 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

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☺️

W2/D2 Upper body

Community

More workouts from Niki SugarySixpack