Name: Playbook - Flourish Fit - Week 8 | upper accessory + abs
Uploaded: 2024-04-24T20:26:56.625Z
Duration: 45 min
Description: Week 8 | upper accessory + abs

Love love love these workouts!! Best program

Alyssa

Crae Mack

loved this one!! definitely gonna be sore

Claire

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 

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

Complete reps on both sides 

Form tips: 
• keep your body in a straight line as you lean out by keeping shoulders back, abs tight, and a neutral spine 
• keep a slight bend in your elbow
• lift and lower with control 

*The purpose of the lean is to increase range of motion 

❌ don’t swing the weight 
❌ don’t straighten your arm or your joints will take on the load 

✅ do focus on using your side delts (your outer/side of your shoulder) 
✅ do move with control 

*if you find you are having to use your whole body to help lift the weight or you are swinging the weight without control then you are probably using too heavy of a weight. This is an isolation movement and you need to use a weight you can control.

Leaning Lateral Shoulder Raise

Superset

Gym: cable machine
Home: long resistance band 

Form tips
• stand in a staggered stance, hips back, and leaning forward for balance 
• keep your core locked in and keep your spine neutral 
• keep elbows locked in place as you pivot your forearms around them 
• squeeze and flex your triceps at the top 

❌ don’t let your elbows flare out 
❌ don’t arch your back

✅ do lower the weight with control 
✅ do focus on using both arms equally

Cable Overhead Tricep Extension

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

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

Total reps include both sides (8 reps each way) 

Form tips
• thumbs pointing up 
• 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

Alternating Hammer Curl

Advanced: reverse crunch or modification #1
Beginner: modification #1 or #2 

Form Tips: 
• hold onto a sturdy surface 
• keep your spine neutral and low back down when your legs are extended 
• drive your knees into your chest and then drive hips up using your core 
• extend back out slowly 

❌ don’t arch your back 
❌ don’t use your whole body to drive up 

✅ do move slowly using your core to control the movement 
✅ do breathe through the movements (exhale as you tuck, inhale as you extend)

Reverse Crunch

Every crunch = 1 rep

Advanced: with weight 
Beginner: modification without weight 

Form tips: 
• knees in a 90 degree angle 
• tuck chin as you crunch and roll shoulder blades off the ground 

❌ don’t let legs sink down

✅ do think about using your core to perform the movement 
✅ do move slow with control for better mind to muscle connection

Weighted 90 Degree Crunch

Total reps include both sides (8 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

Ab circuit

Week 8 | upper accessory + abs

Finally found the split explanation.  Thanks for your help.

Teen

Excited to incorporate these exercises into my workout routine.

Gabbi

Daisy

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

Abby

Week 2 | push/pull upper

I was not in the mood to workout today, but I'm so happy I did!

Sarah

Kylie

Week 2 | Full Body EMOM + Ab Challenge

PRed my deadlifts by 20lbs today 💪🏼 finally feeling strongggggg

glute day on a Friday? great way to end the week 🍑

Week 2 | glute focus

Getting so much stronger love it!!!!! Never could so plank now do 4x30s and its just second week done xx

This was killer! Hoping to be able to increase the weight starting next week!

Kayleigh

Week 2 | upper accessory + abs

Love that the weathers finally getting nicer in NY. So much easier and less dreadful to get outside! ☀️

Been really consistent with this 🤩 such a great way to finish a workout!!

Got out for an hour hike and then did the mobility stretch session!! Felt so good!! 💪🏼

Chelsea

Week 2 | LISS

Spring Challenge Split | Week 3 Details

Looove the new workouts but couldn't do frog squats, did just 10 but looked nothing like urs so then just did some other workout instead of second set gope thats ok

Week 3 | Total Lower

Took a week off to go camping and I’m feeling it! Ready to get back too it!!

Awesome workout! Stepped up my weight to 25lb dumbbells on the chest press!💪🏼💪🏼

Week 3 | push/pull upper

Week 3 | Full Body EMOM + Ab Challenge

Hit a new deadlift PR today!! Feeling strong 💪🏻💪🏻

Autumn Walter

Week 3 | glute focus

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

Week 3 | upper accessory + abs

Week 3 | LISS

Spring Challenge Split | Week 4 Details

Couldn't do frog squats so did different workout, side leg lift with 3kg dumbbell 15 reps each leg 3 sets hope its ok

OMG those frog squats get me every time 🥵 burns so good haha!

Katelyn

OMG that was a sweaty one for sure ☠️😅🔥

Week 4 | Total Lower

Can't do push-ups any modification but still trying

I wanted to give up SO BADLY at the end but I told myself I can do anything for 10 reps 😤

Week 4 | push/pull upper

Had a break few days life happened and feels like it helped me. Todays workout was fairly easy for me as all my muscles were rested xxx thanks girls

got my boyfriend to do this one this morning! def feeling it

Week 4 | Full Body EMOM + Ab Challenge

Looooove how strong im getting. Love this day of workout. Such easy workouts but the burn is unreal! Can't wait to be as strong as you!

Riana Mahmood

Week 4 | glute focus

so good!! I had some extra time so I really had time to focus. such a good way to start my day!

Week 4 | upper accessory + abs

Week 4 | LISS

Spring Challenge Split | Week 5 Details

Straight up waddling out of the gym. Hard af but loved it🔥🔥🔥

Shayla

This was much harder than I anticipated 😅

Week 5 | Total Lower

I love these exercises, the burn is so good!!

Week 5 | push/pull upper

these ab finishers are a great way to end an emom workout!

Week 5 | Full Body EMOM + Ab Challenge

I was honestly a little nervous for this one after seeing all the comments 😅 but I motivated myself with a little dance party and just did it !! It was a bit challenging, but in the best possible way!! Also RIP to my glutes after those single leg bridges 🥲🔥🍑

Week 5 | glute focus

Loved the Ab circuit at the end! Sweating buckets right now 🥵🥵🥵

Week 5 | upper accessory + abs

Week 5 | LISS (Cardio Option #1)

This hits a little different after the lower body day 🥵

Week 5 | HIIT (cardio option #2)

Spring Challenge Split | Week 6 Details

Definitely didn’t want to do this but so glad I convince myself to!!

Those at home leg extensions modifications are 🔥

these workouts always leave my legs SHAKING

Week 6 | Total Lower

suchhhh a good one ☝️ definitely increasing my weights from week to week!!

Week 6 | push/pull upper

That fourth round of the EMOM has me dripping 😅🥵🔥🔥

I’ve never been one to train abs but I honestly LOVE the ab work in these workouts

Week 6 | Full Body EMOM + Ab Challenge

Mallory

Meriah

Week 6 | glute focus

Week 6 | upper accessory + abs

Just finished a 30 minute walk outside and then yoga!

Took a solid 40 min walk with the pups, going all over the neighborhood, and enjoyed the weather!

Week 6 | LISS (Cardio Option #1)

Intervals on the bike and it was 🔥🔥

Week 6 | HIIT (cardio option #2)

Spring Challenge Split | Week 7 Details

ending on wall sits, brutal! feeling the gains tho!

Legs are feeling toasty 🔥 you got this! Really take your time on the first super set and you’ll get the best mind to muscle connection 👏🏽

Week 8 | upper accessory + abs

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