Name: Playbook - Flourish Fit - Week 1 | push/pull upper
Uploaded: 2024-04-24T20:26:56.144Z
Duration: 45 min
Description: Week 1 | push/pull upper

Loved the modification for chin ups very helpful!

Alexis

Killer 💪🏼💪🏼 can’t wait to see what’s to come!

Alyssa

So good! Hit everything so good! Feeling so powerful

Montana

This is one of my favorite up body workouts by far!

Hannah Burroughs

literally can’t do push ups but I guess that’s why we’re working on it 🥹😅

Claire

Perfect Friday morning workout followed by some core!

Kylie

Brenna

Love all the modifications - especially for the pull ups because those are so hard for me! Def about to go buy my own bench now for my little workout room. My arms are shaking even without a bench though 🔥

Olivia

Jasmin

So good, left my upper body shaking again 🥵

Courtney

Kayleigh

Those push-ups were KILLER but also felt SO GOOD

Daisy

Enjoyed this workout! Push-ups killed my arms at the end and went into modified versions to finish off!

Nicole

Vjeka

Form tips:
• begin with ribs locked down and abs tight 
• roll shoulders back and lock into place
• weights begin directly over chest 
• slightly tuck elbows as you lower 
• as you press back up, think about squeezing your elbows together to activate your chest 

❌ don’t flare your elbows out 
❌ don’t drop arms too low to where you feel it too much in your shoulders 

✅ do keep the tension in your chest 
✅ do move slow for better mind to muscle connection 

*perform on a bench or the floor (if you are a beginner you might feel more safe and comfortable on the floor)

Dumbbell Chest Press

Advanced: full chin up or banded chin up 
Intermediate: banded chin up or floor assisted chin up 
Beginner: floor assisted chin up or underhand grip lat pull down variation 

Form tips: 
• keep your spine neutral, shoulders back, and core tight 
• as you pull, keep your elbows tucked close to your sides 
• keep your chest out with shoulders rolled back 
• release with control, keeping the tension in your back 

❌ don’t flare your elbows out 
❌ don’t round your shoulders & chest forward 

✅ do focus on driving your elbows into your sides 
✅ do go through the full range of motion, going all the way up and all the way back down

Chin Up (+modifications)

After the first exercise go straight into the second exercise with minimal rest. Then rest once both exercises are complete and repeat for the sets given.

Form Tips: 
• stand with good posture, abs locked in
• feet planted for stability 
• press weights directly over shoulders
• as you lower, slightly tuck elbows forward to protect your joints 

❌ don’t jerk the weight up using your whole body 
❌ don’t arch your back as you press 

✅ do focus on isolating your shoulders and upper body to press the weight

Standing Shoulder Press

Gym: Cable Machine
Home: Long Band 

Form tips: 
• lock shoulders back, abs tight, and spine is neutral 
• drive your elbows down and back 
• squeeze your mid back and release with control 

❌ don’t hunch your shoulders up 
❌ don’t use your whole body or lean back to row the weight 

✅ do lead with your elbows keeping them tight by your sides 
✅ do keep your chest open for better back engagement

Seated Row

Superset

Form Tips: 
• abs locked in and shoulders back 
• feet planted for stability 
• begin with the weights directly over your chest and arms straight 
• as you lower, slightly bend and tuck your elbows to protect your joints. 

❌ don’t straighten your arms at the bottom 
 
✅ do think about squeezing your elbows together as you lift the weights back up 
✅ do lower slowly with control to protect your shoulders
✅ do think about using your chest 

***you can perform this move laying on the ground if you feel more comfortable doing so or don’t have a bench

Chest Fly

Complete reps on both sides before going into the next set or exercise 

Form tips
• shoulders back, abs locked in, and neutral spine 
• supporting arm right below shoulder 
• double check your shoulder is back before rowing 
• drive your elbow back toward your hip keeping the weight close to your side 
• lower slowly with control 

❌ don’t let your shoulders & back round forward 
❌ don’t swing the weight or use your whole body to row 

✅ do focus on using your back to pull the weight up 
✅ do keep your head down neutral with your spine

Bent-over Single Arm Row

Advanced: full push up or modification #1
Beginner: modification #1, #2, or #3 

Form Tips: 
• begin in a straight arm plank position with hands below shoulders, neutral spine, and abs locked in.
• as you lower, slightly tuck elbows as your let your upper body fall forward over your hands 
• drive back up when triceps are parallel with the ground (*doesn’t apply to modification #2) 

❌ don’t arch your back 
❌ don’t flare your elbows out wide 
❌ don’t look up 
❌ don’t do half reps 

✅ do focus on using your chest and arms 
✅ do think about pushing the ground away from you to help push you back up 
✅ do go through the full range of motion 

Modification #1
• drop to knees, still keeping your spine neutral and hips down 

Modification #2
• lower to the ground with control, then roll up out of the push up slowly using the ground for assistance 

Modification #3
• drive your hips up using your upper body to push and return to a straight arm plank with control

Push Up

Week 1 | push/pull upper

Finally found the split explanation.  Thanks for your help.

Teen

Excited to incorporate these exercises into my workout routine.

Gabbi

Spring Challenge Split | Week 1 Details

Katie DeMoss

This was my first workout post pandemic (no really, since March 2020 😱) and my legs are FEELING it! Such a great workout - I’ve missed this so much.

Great first workout! Loved being able see how to do them and all of the tips. Looking forward to getting stronger and doing these moves better.

Week 1 | Total Lower

Perfect mix of everything after a stressful and sore day.

Pro tip: go slowwwww on the abs 🥵🥵🥵

Wow amazing workout! This one definitely got me sweating in the best way!😅💪🏻

Lyndsey

Week 1 | Full body EMOM + Ab challenge

Great start to my Saturday! My 🍑 is feeling HUGE!

Actually doable for total beginner even with all equipment! Thank you

Barbora

Week 1 | glute focus

Week 1 | upper accessory + abs

Week 1 | LISS

Totally did the split backwards last week but excited to go for it the other way this week!

Spring Challenge Split | Week 2 Details

Grace Baldini

I always underestimate those hamstring bridges at the end… they don’t play

Jaime

Week 2 | Total Lower

Surprised myself and made it through 21/30 push ups without modification!! 1% better everyday!

did anybody else struggle through the push up finisher? because my arms were shaking, whew

Abby

Week 2 | push/pull upper

I was not in the mood to workout today, but I'm so happy I did!

Sarah

Week 2 | Full Body EMOM + Ab Challenge

PRed my deadlifts by 20lbs today 💪🏼 finally feeling strongggggg

glute day on a Friday? great way to end the week 🍑

Week 2 | glute focus

Getting so much stronger love it!!!!! Never could so plank now do 4x30s and its just second week done xx

This was killer! Hoping to be able to increase the weight starting next week!

Week 2 | upper accessory + abs

Love that the weathers finally getting nicer in NY. So much easier and less dreadful to get outside! ☀️

Been really consistent with this 🤩 such a great way to finish a workout!!

Got out for an hour hike and then did the mobility stretch session!! Felt so good!! 💪🏼

Chelsea

Week 2 | LISS

Spring Challenge Split | Week 3 Details

Looove the new workouts but couldn't do frog squats, did just 10 but looked nothing like urs so then just did some other workout instead of second set gope thats ok

Week 3 | Total Lower

Took a week off to go camping and I’m feeling it! Ready to get back too it!!

Awesome workout! Stepped up my weight to 25lb dumbbells on the chest press!💪🏼💪🏼

Week 3 | push/pull upper

Week 3 | Full Body EMOM + Ab Challenge

Hit a new deadlift PR today!! Feeling strong 💪🏻💪🏻

Autumn Walter

Week 3 | glute focus

Forced my CrossFit boyfriend to do it with me and he was dying haha

Week 3 | upper accessory + abs

Week 3 | LISS

Spring Challenge Split | Week 4 Details

Couldn't do frog squats so did different workout, side leg lift with 3kg dumbbell 15 reps each leg 3 sets hope its ok

OMG those frog squats get me every time 🥵 burns so good haha!

Katelyn

OMG that was a sweaty one for sure ☠️😅🔥

Week 4 | Total Lower

Can't do push-ups any modification but still trying

I wanted to give up SO BADLY at the end but I told myself I can do anything for 10 reps 😤

Crae Mack

Week 4 | push/pull upper

Had a break few days life happened and feels like it helped me. Todays workout was fairly easy for me as all my muscles were rested xxx thanks girls

got my boyfriend to do this one this morning! def feeling it

Week 4 | Full Body EMOM + Ab Challenge

Looooove how strong im getting. Love this day of workout. Such easy workouts but the burn is unreal! Can't wait to be as strong as you!

Riana Mahmood

Week 4 | glute focus

so good!! I had some extra time so I really had time to focus. such a good way to start my day!

Week 4 | upper accessory + abs

Week 4 | LISS

Spring Challenge Split | Week 5 Details

Straight up waddling out of the gym. Hard af but loved it🔥🔥🔥

Shayla

This was much harder than I anticipated 😅

Week 5 | Total Lower

I love these exercises, the burn is so good!!

Week 5 | push/pull upper

these ab finishers are a great way to end an emom workout!

Week 5 | Full Body EMOM + Ab Challenge

I was honestly a little nervous for this one after seeing all the comments 😅 but I motivated myself with a little dance party and just did it !! It was a bit challenging, but in the best possible way!! Also RIP to my glutes after those single leg bridges 🥲🔥🍑

Week 5 | glute focus

Loved the Ab circuit at the end! Sweating buckets right now 🥵🥵🥵

Week 5 | upper accessory + abs

Week 5 | LISS (Cardio Option #1)

This hits a little different after the lower body day 🥵

Week 5 | HIIT (cardio option #2)

Spring Challenge Split | Week 6 Details

Definitely didn’t want to do this but so glad I convince myself to!!

Those at home leg extensions modifications are 🔥

these workouts always leave my legs SHAKING

Week 6 | Total Lower

suchhhh a good one ☝️ definitely increasing my weights from week to week!!

Week 6 | push/pull upper

That fourth round of the EMOM has me dripping 😅🥵🔥🔥

I’ve never been one to train abs but I honestly LOVE the ab work in these workouts

Week 6 | Full Body EMOM + Ab Challenge

Mallory

Meriah

Week 6 | glute focus

Week 6 | upper accessory + abs

Just finished a 30 minute walk outside and then yoga!

Took a solid 40 min walk with the pups, going all over the neighborhood, and enjoyed the weather!

Week 6 | LISS (Cardio Option #1)

Intervals on the bike and it was 🔥🔥

Week 6 | HIIT (cardio option #2)

Spring Challenge Split | Week 7 Details

ending on wall sits, brutal! feeling the gains tho!

Legs are feeling toasty 🔥 you got this! Really take your time on the first super set and you’ll get the best mind to muscle connection 👏🏽

Week 1 | push/pull upper

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