Name: Playbook - Flourish Fit - Week 3 | Full Body EMOM + Ab Challenge
Uploaded: 2024-04-24T20:26:56.348Z
Duration: 35 min
Description: Week 3 | Full Body EMOM + Ab Challenge

Claire

This workout will also be available live Wednesday under the live workout highlight.

• if you don’t have a step box or something to hop up and over on, use the modification 
• to make more advanced, elevate the box 
• to make easier, lower the box 

Form tips:
• toes and knees pointing forward 
• abs locked in and standing in good posture 
• keep a slight bend in your knees
• stay on your toes

❌ don’t round your back 
❌ don’t stomp the ground as you move side to side

✅ do think about being as light as a feather to protect your joints 
✅ do pump your arms (opposite arm and foot up)

Up & Overs

30-45 seconds based on fitness level

Advanced: weighted push-back 
Beginner: modification #1 or #2 

Form tips:
• begin in a straight arm plank - hands below shoulders, feet hip width apart, spine is neutral, abs locked in 
• drive your hips up using your upper body and arms to push the ground away 
• find your balance before grabbing the weight (or before reaching for knee if doing modification #1) 
• as you lower, return to a plank position, keeping your abs tight to protect your spine 

❌ don’t arch or round your back 
❌ don’t move too quickly 
❌ don’t go too far down as you return back into the plank 

✅ do grip the floor with your fingertips to feel more stable 
✅ do focus on using your arms and upper back to push back and lift the weight

Weighted Push Back

Advanced: regular 
Beginner: modification (up-up-down-down sequence) 

Form tips: 
• begin in good posture with abs locked in, shoulders rolled back, and neutral spine 
• pump arms and legs (opposite arm up as the leg that is up) 
• Advanced form tip:
   - slightly lean back 

❌ don’t stomp on the box/ground 
❌ don’t be flat on your feet 

✅ do go slower in the beginning to get the movement & form down and then speed up 
✅ do stay light on your feet to protect your joints and increase speed

Toe Taps

Advanced: regular 
Beginner: modification

Form Tips:
• hands directly below shoulders
• spine in a neutral position 
• hips locked in and flexing glutes for stability 
• squeeze your core from front to back, keeping it flexed the entire time
• as you rotate to the side, drive hips up away from the ground to keep your body in a straight line 

❌ don’t round your top shoulder forward as you rotate to the side 

✅ keep your chest open, and top arm straight over your shoulder 
✅ do keep breathing and squeeze your core tighter every time your breathe out

Alternating Plank

Drop every 5 seconds 

Advanced: regular or modification #1
Beginner: modification #2 or #3 

Form Tips: 
• core locked in and in good posture 
• slight bend in knees 
• toes and knees pointing forward 
• sink down and tap toes as quickly as possible 
• as you drop, keep your core tight and land hands right under shoulders 

❌ don’t stomp the ground 
❌ don’t round or arch your back 

✅ do stay light on your feet

Quick Feet to Drop

EMOM

Total reps include both sides (10 each way) 

Form tips: 
- drive your opposite elbow and knee together squeezing your core
- keep tension in your core the entire time
- move from side to side with control bringing your shoulder blade off the ground 
- fully extend your leg out that is straight 

❌ don’t flop around like a fish or rush the movement 

✅ do breathe through the movement

Bicycle Crunch

Form Tips:
• keep legs as straight as possible 
• reach straight up towards your toes (only go as high as you can) 
• return slowly with control back down 
• always return your head back to the floor to avoid straining your neck 

❌ don’t jerk yourself up 
❌ don’t rush 

✅ do focus on using your core to pull you up 
✅ do breathe through the movement *breathe out as you go up, and breathe in as you return back down* 
✅ do squeeze for a second at the top

Straight Leg Reaches

Total reps include both sides (6 each way) 

Advanced: regular dead bug 
Beginner: modification, 90 degree heel taps

Form tips: 
- knees begin in a 90 degree angle, right above your hips 
- arms begin right over shoulders 
- begin by locking in your core 
- as you extend, keep your spine in the same position 

❌ don’t arch your back as you extend 
❌ don’t rest your hands and feet on the ground when you extend or you’ll lose tension in your core 
❌ don’t bring your knees too far in 

✅ do focus on keeping your core locked in the entire time
✅ do breathe through the movement, inhale as you extend and exhale as you come back up

Dead Bug

Ab Challenge

Week 3 | Full Body EMOM + Ab Challenge

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!

Alyssa

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

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!

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!

Jasmin

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

Kylie

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!

Kayleigh

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

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 3 | Full Body EMOM + Ab Challenge

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