Name: Playbook - Flourish Fit - Week 2 | Upper Body Back Focus
Uploaded: 2024-04-24T20:26:58.006Z
Duration: 50 min
Description: Week 2 | Upper Body Back Focus

I like this! Still working on keeping the mind to muscle connection strong!

Mallory

Montana

Nicole

Activation exercise: use a light to moderate weight to help activate your back muscles & prepare for your workout

Advanced: perform off bench 
Beginner: perform on ground 

Form tips: 
• begin by rolling shoulders back and locking them in to help activate lats
• keep abs and ribs locked down 
• begin with weight over chest 
• as you lower keep a slight bend in elbows 
• once lats are fully engaged at the bottom, drive back up *thinking about using your lats and keeping elbows tight 

❌ don’t let elbows flare out 
❌ don’t arch your back or lift ribs as the weight falls back 

✅ do keep your lats engaged the entire time 
✅ do move slowly to protect your joints 

*when on a bench, make sure part of your head/neck is resting to avoid straining your neck - it can be slightly tilted back like mine is in the video just so long as it’s resting.

Lat Pullover (activation)

Gym: use cable machine
Home: use long band 

Form tips: 
• begin by locking your shoulders back and down 
• chest should be slightly out 
• abs locked in 
• grip just outside of shoulder width 
• imagine you’re driving your elbows into your sides 
• squeeze at the bottom and release slowly 

❌ don’t round your shoulders forward 
❌ don’t move your whole body to pull the weight 

✅ do keep your shoulders locked in the entire time

Lat Pulldown

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.

Complete reps on both sides 

Gym: use cable machine
Home: use long band 

Form tips: 
• begin by locking your shoulders back and down 
• chest should be slightly out 
• abs locked in 
• keep palm facing in 
• imagine you’re driving your elbow into your side  
• squeeze at the bottom and release slowly 

❌ don’t round your shoulders forward 
❌ don’t move your whole body to pull the weight 

✅ do keep your shoulders locked in the entire time

Single Arm Lat Pulldown

Gym: Cable Machine 
Home: Long Band 

Form tips: 
• staggered stance, slight lean back 
• roll shoulders back and down to lock them in place 
• pull the cable/band toward your face as you pull your elbows apart 
• squeeze abs release with control 

❌ don’t round your shoulder forward 
❌ don’t drive your elbows up

✅ do focus on pulling with your upper back

Face Pulls

Superset

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

Gym: Cable Machine
Home: Long Band 

Form tips: 
• stand in good posture with shoulders locked down and back, abs tight, and spine neutral 
• keep a slight bend in your elbow 
• lead with your elbows as your open up into the fly 

❌ don’t round your shoulders forward 

✅ do focus on using your rear delts (backs of your shoulders) 
✅ do move slowly with control 

Note:
Your rear delts are a very small muscle and often underdeveloped which means you might need to start with a very light weight to engage them and avoid other muscles in your upper body taking over. On a cable machine you can completely remove the pins to use the lightest weight. If it is still too heavy, use a light long resistance band and follow the home option.

Standing Rear Delt Fly

Week 2 | Upper Body Back Focus

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Week 2 | Upper Body Back Focus

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