Name: Playbook - Niki SugarySixpack - W20/D2 Upper body
Uploaded: 2024-03-28T18:05:10.597Z
Duration: 40 min
Description: W20/D2 Upper body

Quicker workout today but arms are feeling strong!

Stephanie

I couldn’t figure out how to just let the videos run through each exercise and then move onto the next in a follow along fashion. Instead I had to keep going back to the main page to choose the next exercise. I also had to time myself/ count my reps bc the clips were not timed correctly  nor did they stop when the set was complete

Kristina

taylor

Warmup
Core breathing
Quadruped leg slides
Seated extend and round
Hug yourself
Raise and rotate
Pull And rotate
Bob and rotate
Tabletop tap
Supported boat tap

Workout: upper body circuit x3
16 alternating reverse front raise
16 alternating swimmers press 
16 Modified bird dog
12 Hammer curl 
12 Overhead tri extension
16 alternating curl to press
12 wide raise

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

-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- Seated extend 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

-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)

PN- Alternating reverse grip front raise

-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- Alternating swimmers press

-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
-Slow and controlled, focusing on the core
-See core hold/core breathing tutorial
-Hips, ribs and head stacked and a light length through the torso for good alignment

PN- Modified bird dog

-Keep hips, ribs and head ‘stacked’ in good alignment to prevent rib flare at the top of press
-Slow and controlled lower
-Core works with breath through movement (see core breathing tutorial)

PN- Alternating hammer curl to press

-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

-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 in squat
-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
-Controlled lower of weight after curl to press

PN- Alternating curl to press

-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- Wide raise

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 & 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 quadruped thoracic rotation in core work tutorials section

PN- Quadruped thoracic rotation right & left

-Controlled movement
-Stretch arms forward at the bottom
-Don’t sink deep and over arch back at the bottom
-Round up through thoracic spine
-Breathe along with exercise

PN- Chair stretch

Cool down

W20/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

W20/D2 Upper body

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