Name: Playbook - Flourish Fit - Week 3 | Upper EMOM + Core
Uploaded: 2024-04-24T20:26:57.995Z
Duration: 35 min
Description: Week 3 | Upper EMOM + Core

Kylie

Join me live to complete this workout together. Available in the Live Workout Highlight Tuesday Morning. 

I’ll talk your through form & help make sure you’re getting the most out of this workout 💪🏽

At the start of the minute complete the reps/time given. The remaining time of that minute is your rest. At the start of the next minute begin the next exercise. Completed each exercise in the round, then repeat for the rounds given.

Form Tips: 
• stand with good posture, abs locked in
• feet planted hip width apart for stability 
• press weights directly over shoulders
• as you lower, slightly tuck elbows and then bring them forward in front of you 

❌ 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

Arnold Press

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

Form tips: 
• keep your abs tight and ribs locked down 
• lock elbows into place pointing them straight up toward the ceiling 
• pivot forearms around the the elbow 

❌ don’t let elbows flare out 
❌ don’t let elbows fall back or come forward 

✅ do focus on isolating your triceps to press the weight up 
✅ do lower and move with control for better mind to muscle connection

Dumbbell Skull Crusher

Total reps include both sides (8 reps each way) 

Form tips
• stand with good posture 
• keep your core locked in 
• keep elbows locked in place as you pivot your forearms around them 
• squeeze and flex your biceps at the top before lowering 

❌ don’t swing your elbows forward
❌ don’t use your whole body to lift the weight 

✅ do focus on isolating your biceps to lift the weight 
✅ do go through the full range of motion, lowering the weights all the way back down before curling back up

Alternating Bicep Curl

Advanced: regular 
Beginner: modification 

Form tips:
• begin with hands directly under shoulders
• feet hip width apart 
• abs locked in and spine neutral 
• grip the ground with your fingertips 
• think about pushing the ground away from you as you drive your hips up 
• squeeze your upper back and flex your arms as you push back 

❌ don’t round or arch your back 

✅ do move slowly with control

Push-Back Knee Taps

EMOM

Complete each exercise then repeat for the rounds given.

Advanced: regular 
Beginner: modification 

Form tips: 
• place hands under bum (this will help protect your spine and engage your core) 
• keep abs & ribs locked down
• think about driving your spine down on the ground  
• with control kick legs up in down focusing on using your core 

❌ don’t arch your back off the ground 

✅ do breathe through the movement

Scissor Kicks

Form tips: 
- place finger tips behind ears
- knees in a 90 degree angle 
- bring your shoulder blades and hips off the ground at the same time, squeezing your core 
- release until you are back in your starting position 

✅ do breath through the movement, exhale as you crunch and inhale as you release

Double Crunch

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

Form tips:
- feet planted 
- tuck your chin
- use your core to roll your shoulder blades off the ground 

❌ don’t bounce up 

✅ do focus on using your core to pull you up 
✅ do squeeze your core for a second at the top before returning down

Reach Throughs

Core Circuit

Week 3 | Upper EMOM + Core

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I used heavier dumbells today and it felt good! Love seeing some progress 💪🏻💪🏻

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Held my wall sit for 3 minutes and was SHAKING

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It’s been a while since I was at the gym. This workout was great! I’m not feeling too sore either 🤩

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Whitney

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I really appreciate all the tips helps me think about core and correct form!

Leslie Clark

I loved this workout! I really focused on slowing down the movements and I felt that burn 🔥🧡

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15 weeks pregnant and feeling awesome after this! Such a great program

Eboni Farmer

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Katie

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Great way to end the week!! Ready for Mar 18!!!

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That Bulgarian Split Squat Superset hurt so good 😅

Quads were shaking too bad do do the finisher 😅

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This was exactly what my upper body needed today, especially my back 🙏

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Beat my wall sit from last week! Almost died 😅 but I did it 🙌🏼

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Melinda Elam

I feel my upper body getting stronger and more toned, and I love it! 💪🏻🩷

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Kristen

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Mickaela

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Great arm work out! Defined arms comingggg 💪🏼

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Amazing! Love the leg press superset 🔥

Alex

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Nice and quick workout with a bit of focus on upper body and also getting heart rate up.

Bridgit

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Courtney

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This was a toughy… almost gave up but worth it in the end !!!

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Loved this workout. Challenged me and I was exhausted by the last two workouts but it was a good exhausted!!

Awesome!! Really felt the burn😮‍💨

Joya

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Live workout will be up by Wednesday! You’re gonna love this one 🥵🫶🏽

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Laura

Woo great workout .. but how can I avoid working my upper traps as much (have so much tension there already)

Week 3 | Upper EMOM + Core

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