Name: Playbook - Niki SugarySixpack - W22/D2 Upper body
Uploaded: 2024-03-28T18:05:10.685Z
Duration: 40 min
Description: W22/D2 Upper body

Stephanie

Warmup
Core breathing
Modified side plank right/left
Chair arch and round
Cross press
Hug yourself 
Raise and rotate
Pull and rotate
Bob and rotate
Tabletop tap


Workout: upper body circuit x3
15 raised tri push up
16 alternating reverse cross raise
10 90 degree hold and press right/left
12 chair fly
15 tri dip
8 chest press pulse
12 alternating reverse front raise

Cooldown
Lying thoracic rotation right/left
Mermaid right left
Shoulder stretch right/left
Cat stretch
QL stretch 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

-Keep hips lifted and picture a line from knees to head with hips, ribs and head in line
-Keep length through the body
-Avoid hips, ribs or waist sinking towards the floor
-Deep core engaged through movement to stabilize

PN-Modified side plank right & left

-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

-Engage deep core with exertion on each rep (see core breathing tutorial)
-Can either lift up foot and leg or raise onto toe to modify
-See cross press tutorial in core work tutorials  for more detail

PN- Cross press right & left

-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

Warm up

-Elbows bend back along side body ‘scraping’ your sides
-Deep core works to stabilize and protect core (see core hold tutorial)
-Modify to knees if core connection doesn’t feel good raised
-Light length and good alignment in body by stacking hips, ribs and head. Be sure hips aren't sinking creating a dip in the low back

PN-Raised tricep pushup

-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

PN- Alternating reverse grip cross raise

-Be sure hips, ribs and head stay stacked in good alignment and ribs don’t flare out at the top
-Deep core works with your breath throughout the movement! (see core breathing/core hold tutorial)
-If core connection doesn’t feel good during movement you can take down the 90 degree hold

PN- 90 degree hold and press right & left

-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)
-Can be modified to standing upright with a band anchored or around ribs. Press out forward

PN- Chair fly

-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

-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

-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

Upper body circuit

-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

-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

-Keep motion in the thoracic spine
-Exhale with arch, inhale back to starting position

PN- Cat stretch

-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

-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

W22/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

W22/D2 Upper body

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