Name: Playbook - Flourish Fit - Week 6 | Upper EMOM + Core
Uploaded: 2024-04-24T20:26:57.927Z
Duration: 35 min
Description: Week 6 | Upper EMOM + Core

Mallory

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.

LEFT SIDE 

Form tips: 
• knees in 90 degree angles
• knee & toes pointing straight forward 
• lock in your core 
• during the hammer curl, keep your elbow locked in place
• press up directly over your shoulder 

❌ don’t lean to the side as you press 
❌ don’t swing the weight up 

✅ do keep your body in a straight line by flexing your glutes, core, and arms
✅ do control your body and slow down

Kneeling Single Arm Hammer Curl to Press

RIGHT

Form tips: 
• knees in 90 degree angles
• knee & toes pointing straight forward 
• lock in your core 
• during the hammer curl, keep your elbow locked in place
• press up directly over your shoulder 

❌ don’t lean to the side as you press 
❌ don’t swing the weight up 

✅ do keep your body in a straight line by flexing your glutes, core, and arms
✅ do control your body and slow down

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

7 half from the top
7 half from the bottom
7 full
= 21 reps

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

Bicep 21’s

Advanced: regular 
Beginner: modification 1 or 2 

Form tips:
• begin with hands below shoulders 
• feet hip width apart 
• spine neutral, core tight, and glutes flexed 
• when you drop to your elbows land right below shoulder
• keep hips locked in place by keeping your core flexed 

❌ don’t arch your back or lift hips in the air 
❌ don’t rock hips back and forth as you move up and down 

✅ do keep your core tight through the entire movement 
✅ do always land hands and elbows right under shoulders

Plank to Push-up

EMOM

Complete each exercise then repeat for the rounds given.

Advanced: keep same 
Beginner: use the modification 

Form tips:
• hands below shoulders 
• spine neutral and abs tight 
• drive your knee into your outer elbow 
• squeeze your obliques
• return to starting position 

❌ don’t arch your back 

✅ do keep your core braced the entire time 
✅ do breathe through the movement

Spider Tucks

Advanced: regular 
Beginner: modification 

Form tips: 
• place fingertips behind ears 
• feet planted hip width apart (think about keeping them glued to the ground) 
• tuck and roll up off the ground beginning with shoulder blades coming off first 

❌ don’t use your legs/hips to help you up 
❌ don’t jerk yourself up 

✅ focus on using only your core to pull you up 
✅ lower with control

Sit Up

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

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

Core Circuit

Week 6 | Upper EMOM + Core

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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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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

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

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Great arm work out! Defined arms comingggg 💪🏼

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

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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 6 | Upper EMOM + Core

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