Name: Playbook - Niki SugarySixpack - W39/D2 Upper body
Uploaded: 2024-03-28T18:05:10.936Z
Duration: 45 min
Description: W39/D2 Upper body

Katie

Warmup
Core breathing
Quadruped leg slides
Quadruped pelvic tilt
Chair arch and round
Hug yourself
Pull and rotate
Bob and rotate


Workout: upper body circuit
10 Hold and curl right/left
16 alternating v raise
8 90 degree hold and press right/left
16 alternating twisting Tri kickback
16 alternating curl to press

Cooldown
Mermaid right/left
Shoulder stretch right/left
QL stretch right/left
Lying thoracic twist right/left
Raised cat cow
Relaxed belly breathing
Supported pelvic floor lengthening

-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 on back

-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-Banded opposites right & left

PN- Quadruped leg slides

-Alternate between anterior and posterior pelvic tilt
-Be intentional and controlled with movement
-Core works gently along with breath

PN- Quadruped pelvic tilt

-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- 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

Warm up

-Hold at 90 degrees
-Slow and controlled lower
Length through the torso with hips, ribs and head stacked
-Core works along with breath throughout movement (see core breathing tutorial)

PN- Hold and curl right & left

-Raise arm to shoulder height
-Slow and controlled lower
-Core works with breath through movement (see core breathing tutorial)

PN- Alternating front 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 and left

-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- Alternating twist kickback

-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- Alternating wide raise hammer grip

-Keep hips ribs and head ‘stacked’ so that ribs don’t flare at the top of press
-Press weights alongside your ears, they shouldn’t fall back behind your head
-Slow and controlled lower
-Core works along with breath throughout movement (see core breathing tutorial)

PN- Alternating curl to press

Upper body circuit

-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

-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

-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

-Keep majority of motion in the thoracic spine, not dumping into low back
-Exhale to arch (cat), inhale to cow
-Slow, controlled and intentional
-Don’t push range of motion to discomfort

PN-Raised cat cow

-Focus on the breath in relaxing the pelvic floor and transverse abs
-Deep breaths in to really feel the slight expansion all around your torso and relaxing of the deep core
-Focus on feeling the length of the pelvic floor
-Exhale naturally, no intentional engagement
-Lean on something so that your body is in an inclined position. This puts the pelvic floor in a ‘lengthened’ position
- Still not trying to over expand belly, just intentionally letting it go. Also good for growth spurts

PN- Relaxed belly breathing

-Focus on the breath in relaxing the pelvic floor and transverse abs
-Deep breaths in to really feel the slight expansion all around your torso and relaxing of the deep core
-Focus on feeling the gentle lengthening of the pelvic floor into the pillow or ball
-Exhale naturally, no intentional engagement
-Sit on something that will give you feedback on your pelvic floor.  Pilates ball works great but this can be a rolled towel, pillow

PN- Supported pelvic lengthening

Cool down

W39/D2 Upper body

Prenatal Core Learning *IMPORTANT*

Ooofff…legs at 28 weeks is no joke with this amount of reps. Nice burn!

Alexandra

There’s no slowing down for trimester 3, I see! This might have been the toughest lower body workout of the program (that I remember), but it was awesome! Love the new stretches post-workout too.

Stephanie

W28/D1 Lower body

Such a great upper body workout. Really felt the burn 🔥

Hanna

Elaina Murphy

W28/D2 Upper body

Improve the app, it always said 45min but the workouts are much shorter

Marja

W28/D3 Foundations

I loved the variety! This is the first workout on the app that I have done and I worked up a good sweat :)

Maddy Tonstad

Anamaria

W28/D4 Total body

How do people finish these lightly weighted workouts in 30-35 min? Lol I never have 43 minutes this time. Good workout though!

Quick and sweaty, really effective! Love the style of your workouts! 😊

Judit

Such a great workout! I wish you could save the ones you like so you can come back to them when you want a little extra workout!

Abbie

W28/D5 Lightly weighted intervals

W28/D6 Total body

Such a good lower body workout. I stuck to keeping to band on instead of weights today and it was still such a good lower body burner. 🔥 🍑 30 weeks 🤰

Too many squats in one workout, i love circuits but you could incorporate other exercises than squats so we Spice it up a bit, and we dont get so much fatigue in the same muscle.

Nélida

W29/D1 Lower body

Had no idea what the triple curl was so I did my best there LOL Other than that, awesome workout again!

Loved this upper body workout! My biceps were talking to me at the end! 😀💪🏻

W39/D2 Upper body

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