Name: Playbook - Flourish Fit - Wk 1 | Day 2 | Upper Body
Uploaded: 2024-04-24T20:26:57.392Z
Duration: 50 min
Description: Wk 1 | Day 2 | Upper Body

My shoulders are burning. I wasn't expecting it to burn since it wasn't fast paced or heavy weights but I was surprised how much I was sweating & burning in my whole arm.

Brittany Marie

Lauren

Julia

I love how quick and effective these are 👏🏼

Jasmin

Annika

Great arm workout to get back into things and into a new split!

Nicole

Stephanie

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.

Use a dumbbell or small plate 

Form tips: 
• lock shoulders back 
• neutral spine, tight core 
• squeeze the dumbbell or plate by facing your palms together 
• imagine driving your elbows together as your squeeze and press forward 

❌ don’t round shoulders forward

Chest Squeeze

Form Tips:
• place fingertips behind ears
• abs locked in 
• drive up, squeezing your upper back and driving elbows up 
• keep glutes flexed 
• hold for a second at the top before lowering 

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

✅ do breathe through the movement

Back Extension

Activation

Form tips:
• shoulders back and down 
• core flexed 
• 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

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

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.

Complete reps on each side 

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

Superset

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

Wk 1 | Day 2 | Upper Body

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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!

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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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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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Mickaela

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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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Courtney

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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 | Upper Body

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