Name: Playbook - Flourish Fit - Week 3 | upper accessory + abs
Uploaded: 2024-03-15T16:02:36.258Z
Duration: 45 min
Description: Week 3 | upper accessory + abs

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

Alyssa

Daisy

Kylie

Claire

Samantha Leonti-Jimenez

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 *shoulders back 
• keep your core locked in 
• keep a slight bend in your elbow to protect your joints 
• think about scooping the weights up 
• drive weights together and squeeze your chest at the top 

❌ don’t swing your arms 
❌ don’t use your whole body to raise the weights 

✅ do focus on isolating your chest

Underhand Chest Raise

Form tips
• stand with good posture 
• keep your core locked in 
• keep a slight bend in your elbow to protect your joints 
• lead with your elbow, not the weights 
• rotate your your palm as you lift and lower  

❌ don’t swing your arms 
❌ don’t use your whole body to raise the weights 

✅ do focus on isolating your shoulders

Around the World Shoulder Raise

Superset

Gym: use cable machine 
Home: use long band 

Form tips
• shoulders back, abs locked in, and neutral spine 
• lock your elbows into place my your sides in a 90 degree angle 
• drive the cable/band straight down and flex your triceps at the bottom 
• release slowly keeping your elbow locked in place 

❌ don’t let your elbows come forward 
❌ don’t do half reps 

✅ do focus on isolating your triceps 
✅ do go through the full range of motion, squeezing and flexing your tricep when your arm is straight

Tricep Press Down

Complete reps on both sides 

Gym: use cable machine 
Home: use long band 

Form tips
• shoulders back, abs locked in, and neutral spine 
• lock your elbows into place my your sides in a 90 degree angle 
• drive the cable/band straight down and flex your tricep at the bottom 
• release slowly keeping your elbow locked in place 

❌ don’t let your elbows come forward 
❌ don’t do half reps 

✅ do focus on isolating your triceps 
✅ do go through the full range of motion, squeezing and flexing your Tricep when your arm is straight

Single Arm Tricep Press Down

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

Total reps include both sides (8 reps each way)

Form tips
• thumbs pointing up
• starting position with weights up and keeping biceps flexed the entire time, one side lowers at a time 
• 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 returning up

Hammer Curl, 2 Up 1 Down

Hold for time: 15-30 seconds each side (complete each side before moving onto the next set or exercise) 

Advanced: both legs straight 
Beginner: modification, bottom knee down 

Form Tips:
• elbow directly below shoulder 
• spine in a neutral position 
• hips locked in and flexing glutes for stability 
• feet stacked, or if using modification -> bottom knee right below top leg 
• squeeze your core from front to back, keeping it flexed the entire time
• drive hips up away from the ground to keep your body in a straight line 

❌ don’t round your top shoulder forward 

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

Side Plank

Advanced: full sit up 
Beginner: modification, diamond crunch 

Form tips:
- relax knees and hips
- tuck your chin as you sit up 
- roll your shoulder blades off the ground squeezing your core

❌ avoid bouncing or jerking yourself up 

✅ return back down slowly keeping your core tight the entire time

Diamond Sit Up

Every tuck = 1 rep

Advanced: regular or use BOSU ball 
Beginner: use elevated surface 

Form tips: 
• begin with hands below shoulders 
• feet about hip width apart 
• abs locked in, neutral spine, and hips down 
• drive knees into chest using your core, then toward opposite elbows 

❌ don’t stick your butt in the air arching your back 

✅ do keep hands tucked directly under shoulders to protect your joints 
✅ do move slowly for better mind to muscle connection

Forward to Crossover Knee Tuck

Ab circuit

Week 3 | upper accessory + abs

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.

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

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

Week 3 | upper accessory + abs

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