Name: Playbook - Flourish Fit - Week 7 | Upper #1
Uploaded: 2022-06-15T18:46:22.258Z
Duration: 45 min
Description: Week 7 | Upper #1

Rachel

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.

Advanced: full push up or modification #1
Beginner: modification #1 or #2 

Form Tips: 
• begin in a straight arm plank position with hands below shoulders, neutral spine, and abs locked in.
• as you lower, slightly tuck elbows as your let your upper body fall forward over your hands 
• drive back up when triceps are parallel with the ground (*doesn’t apply to modification #2) 
• use your upper body to push the ground away and sit back (push feet into ground to create more tension for your upper body) 
• squeeze your arms and upper back and then return to starting position 

❌ don’t arch your back 
❌ don’t flare your elbows out wide 
❌ don’t look up 
❌ don’t do half reps 

✅ do focus on using your chest and arms 
✅ do think about pushing the ground away from you to help push you back up 
✅ do go through the full range of motion 

Modification #1
• drop to knees, still keeping your spine neutral and hips down 
• keep feet down to create tension for the sit back

Modification #2 
• drive your hips up using your upper body to push and return to a straight arm plank with control

Push-up to Sit Back

*On your last set add a drop set: perform your set like normal, then immediately after reduce the weight by 20-30% and complete 10 more reps 

Advanced: barbell or dumbbells
Beginner: dumbbells 

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 

*when using dumbbells, rotate the weights as you row up for better muscle activation as shown in the video 

❌ don’t let the weight swing away from your body/knees 
❌ don’t jerk the weight up 

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

Overhand Bent-over Row

Superset

press + fly = 1 rep

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 for the chest press keep elbows tucked by your sides 
• as you lower for the fly, slightly bend and tuck your elbows to protect your joints. 

❌ don’t straighten your arms at the bottom 
❌ don’t flare your elbows out 
 
✅ do think about squeezing your elbows together as you lift the weights back up to activate your chest 
✅ do lower slowly with control to protect your shoulders & joints 
✅ do think about using your chest 

***you can perform this move laying on the ground if you feel more comfortable doing so or if you don’t have a bench

Narrow Chest Press to Fly

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

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

Advanced: legs straight 
Beginner: legs bent 

Form tips:
• place hands right outside of hips
• keep eyes looking forward to keep your neck straight 
• roll your shoulder back and lock in your core
• drive elbows straight back as you lower 
• press up by squeezing your triceps 

❌ don’t hunch/round your shoulders forward 
❌ don’t flare your elbows out as you lower 

✅ do stop lowering before your shoulders start to take over the load or once triceps are parallel with the ground
✅ do focus on your triceps doing the work

Floor Assisted Tricep Dips

Form tips
• shoulders back, abs locked in, and neutral spine 
•weights begin right around knees 
• keep pinky’s pointed and up out as your raise 
• keep a slight bend in your elbows to protect your joints 
• lead with your elbows, not the weights 

❌ don’t swing your arms 
❌ don’t round your shoulders or back forward 

✅ do focus on isolating the backs of your shoulders 
✅ do squeeze and hold the weight for a second at the top

Bent-over Rear Delt Fly

Week 7 | Upper #1

Wk 8 | Elevate HIIT + Deep Core

My biggest take away after my first flourish fit workout. I didn’t feel alone in my workout! I didn’t realize how just having a workout guide could help so much. I enjoy the time to myself as a busy mom and wife but this was so SO nice!

Week 7 | Upper #1

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