Name: Playbook - Flourish Fit - Wk 1 | Day 2 | Total Upper Body + Core
Uploaded: 2024-04-24T20:26:57.648Z
Duration: 50 min
Description: Wk 1 | Day 2 | Total Upper Body + Core

My abs are on fire from the last little core burnout.

Brittany Marie

Such a great core workout! Feeling the burn! 🔥

Stephanie

Julia

Chelsea

Daisy

So great! I’m going to have to buy a new set of weights to go up a weight 😍

Nicole

Mikaila

Montana

Done! So excited for everyone to complete this first week of the split. You got this 👏🏽👏🏽💪🏽

Mickaela

Follow these movements to help activate your muscles before you begin your workout. 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.

You can use a resistance band (my personal favorite) a long towel/tee shirt, or a broom. 

Form tips:
- hold wide enough that you feel a slight pull (you don’t want too hold too narrow to begin) 
- keep your abs locked in and ribs locked down (you don’t want your ribs flaring out as you lift up and over) 
- breath through the movement

Shoulder Dislocates

Form Tips:
• abs locked in 
• drive up, squeezing your upper back
• then drive elbows into sides and squeeze your lats 
• keep glutes flexed 
• hold for a second at the top before lowering back down 

❌ don’t lose tension in your core or it will place the load on your spine 

✅ do breathe through the movement

Lying Lat Squeezes

Activation

Complete reps on both sides 

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 
• keep palm facing in 
• imagine you’re driving your elbow into your side  
• 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

Single Arm Lat Pulldown

Complete reps on both sides 

Form tips: 
• keep core locked in 
• slightly tuck elbow forward 
• press directly over your shoulder 

❌ don’t lean side to side as you press 
❌ don’t arch or round your back 

✅ do keep your body in a straight line and locked in

Kneeling Single Arm Press

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

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:
• begin with ribs locked down and abs tight 
• roll shoulders back and lock into place
• weights begin directly over chest 
• slightly tuck elbows as you lower 
• as you press back up, think about squeezing your elbows together to activate your chest 

❌ don’t flare your elbows out 
❌ don’t drop arms too low to where you feel it too much in your shoulders 

✅ do keep the tension in your chest 
✅ do move slow for better mind to muscle connection 

*perform on a bench or the floor (if you are a beginner you might feel more safe and comfortable on the floor)

Dumbbell Chest Press

Complete reps on both sides before going into the next set or exercise 

Form tips
• shoulders back, abs locked in, and neutral spine 
• supporting arm right below shoulder 
• double check your shoulder is back before rowing 
• drive your elbow back toward your hip keeping the weight close to your side 
• lower slowly with control 

❌ don’t let your shoulders & back round forward 
❌ don’t swing the weight or use your whole body to row 

✅ do focus on using your back to pull the weight up 
✅ do keep your head down neutral with your spine

Bent-over Single Arm Row

Superset

Complete each exercise, then after all exercises are complete, repeat for the number of rounds given.

Total reps given (5 each way)

Advanced: regular 
Intermediate: modification 1 or 2 
Beginner: modification 2 or 3 

Form tips: 
• tuck tailbone
• tuck ribs 
• drive low back toward the ground 
• breathe through the movement 
• extend and contract slowly with control 

Extend = inhale and brace core 
Contract = exhale and squeeze core 

❌ don’t let low back arch off ground

Dead Bug

Breathing: 
Exhale: as you crunch 
Inhale: as you lower back down 

Form tips: 
• drive low back toward the ground 
• keep ribs locked down 
• keep knees in a 90 degree angle 
• breathe through the movement 
• focus on using your core

Bent Knee Around the World Crunch

Total reps include both sides (5 each way) 

Breathing: 
Rotate out: inhale 
Come back to center: exhale and contract 

To modify: limit how far you rotate to the side 

Form tips: 
• keep low back driving down into the ground 
• keep ribs locked down 
• knees stay in a 90 degree angle (don’t let them come too far in) 
• focus on moving with your core and obliques

Bent Knee 45 Degree Rotations

Core Circuit

Wk 1 | Day 2 | Total Upper Body + Core

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Held my wall sit for 3 minutes and was SHAKING

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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

Eboni Farmer

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Great way to end the week!! Ready for Mar 18!!!

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Heather

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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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Melinda Elam

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

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Kristen

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Great arm work out! Defined arms comingggg 💪🏼

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Amazing! Love the leg press superset 🔥

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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Loved this workout. Challenged me and I was exhausted by the last two workouts but it was a good exhausted!!

Awesome!! Really felt the burn😮‍💨

Joya

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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)

Wk 1 | Day 2 | Total Upper Body + Core

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