Name: Playbook - Flourish Fit - Week 2 | push/pull upper
Uploaded: 2024-03-15T16:02:36.145Z
Duration: 45 min
Description: Week 2 | push/pull upper

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

Alyssa

Jasmin

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

Abby

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 2 | push/pull upper

Finally found the split explanation.  Thanks for your help.

Teen

Excited to incorporate these exercises into my workout routine.

Gabbi

Daisy

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.

Alexis

Week 1 | Total Lower

Loved the modification for chin ups very helpful!

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

So good! Hit everything so good! Feeling so powerful

Montana

Week 1 | push/pull upper

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

Olivia

Claire

Week 1 | upper accessory + abs

Week 1 | LISS

Nicole

Vjeka

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

Week 2 | push/pull upper

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