Name: Playbook - Flourish Fit - Week 5 | Upper Body Back Focus
Uploaded: 2024-04-24T20:26:57.939Z
Duration: 50 min
Description: Week 5 | Upper Body Back Focus

Mallory

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

Advanced: barbell or dumbbells
Beginner: dumbbells 

*the goal of the dead stop row is to lift heavier. Because the weight rests between each rep, you should be able to use a heavier weight than regular row. Challenge your strength & control  with this exercise! 

Form tips: 
• spine neutral, shoulders back, abs locked in 
• bar or weights are right around or below knees 
• drive elbows back toward hips 
• squeeze back at the top of the row and release with control 

❌ don’t let your shoulders round forward 
❌ don’t jerk the weight up 

✅ do focus on using your back to lift the weight with control

Dead Stop Bent-over Row

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.

Gym: Cable Machine
Home: Long Band 

Complete reps on both sides 

Form tips: 
• lock shoulders back, abs tight, and spine is neutral 
• make sure your scapula is locked in before you row
• drive your elbow 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

Single Arm Seated Row

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

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

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 5 | Upper Body Back Focus

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Week 5 | Upper Body Back Focus

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