Name: Playbook - Niki SugarySixpack - W3/D2 Upper body
Uploaded: 2024-03-28T18:05:10.568Z
Duration: 40 min
Description: W3/D2 Upper body

Exercises bent row and wide row is the same video

Lorena Prado

Warmup
- Core breathing
- Knee Plank slide
- Dead bug march
- Tricep press
- Hug yourself
- Raise and rotate
- Pull and rotate
- Bob and rotate
- Tabletop tap

Workout: upper body mini circuits ( rest 1 min before next circuit)
Circuit 1 x3
- 12 Bent Row
- 12 Modified Tricep push-ups
- 12 Wide Row
- 12 Overhead tri extension
CIrcuit 2 x3
- 12 Close front raise
- 10 Close chest press
- 12 Lat back
- 26 Raised mountain climbers

Cooldown
- Lying thoracic twist right/left
- Mermaid right/left
- Shoulder stretch right/left
- Seated extend and round 
- QL stretch right/left
- Chest stretch

-See core breathing tutorial for proper technique. Not belly breathing!
-Connect to the deep core from pelvic floor to transverse abs with exhale
-relax connection and allow deep core to lengthen with each inhale
-Keep hips, ribs and head stacked in line for good alignment

PN-Core breathing kneel

-Core engages before starting the movement to plank 
-Core works with breath within movement (see core breathing tutorial)
-Keep hips, ribs and head stacked for good alignment
-Light length through torso
-For more detail see plank slides in the core work tutorials section

PN- Plank slides kneeling

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

PN- Dead bug march

-Press through hands to lift forearms off the floor, recruit triceps 
-Hips, ribs and head stacked for good alignment. Chin tucked
-Modify by bringing legs closer to arms. The further back the legs the harder it is on core and triceps. Err on the side of closer legs later in pregnancy for the sake of your core
-Core works with breath through movement, engaging with exhale before moving (see core breathing tutorial)

PN- Tricep press

-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

Warm up

-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 row

-Elbows bend back along side body
-Deep core works to stabilize and protect core (see core hold tutorial)
-Light length and good alignment in body by stacking hips, ribs and head

PN- Modified tricep pushup

-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

-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 mini circuit 1

-Raise arm to shoulder height
-Slow and controlled lower
-Core works with breath through movement (see core breathing tutorial)
-Can use one big weight or two smaller

PN- Close front raise

-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

-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

-Core works to stabilize torso and prevent wobbling in the movement (see core hold tutorial)
-Slow, controlled and intentional
-Keep good alignment with hips, ribs and head stacked

PN-Raised slow mountain climber

Upper body mini circuit 2

-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

-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

-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

-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
-Low back shouldn't feel compressed

PN-Chest stretch

Cooldown

W3/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

Mallory

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

Tiffany

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☺️

W3/D2 Upper body

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