Name: Playbook - Flourish Fit - Wk 1 | Day 5 | Upper Body Accessory + Core
Uploaded: 2024-04-24T20:26:57.636Z
Duration: 50 min
Description: Wk 1 | Day 5 | Upper Body Accessory + Core

Stephanie

Annika

Daisy

After the first exercise go straight into the second exercise with minimal rest and repeat for the third exercise. Then rest once all 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
• stand with good posture 
• keep your core locked in 
• keep a slight bend in your elbow to protect your joints 
• lead with your elbow, not the weights 

❌ don’t swing your arms 
❌ don’t use your whole body to raise the weights 

✅ do focus on isolating your shoulders

Forward Shoulder Raise

Lateral Shoulder Raise

Tri-Set

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.

Goal: Increase resistance as reps decrease

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 triceps 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

Tricep Press Down

Goal: increase resistance as reps decrease

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 Curl

Superset

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

Complete each exercise for the reps/time and rest times given. Once all exercises are complete then repeat for the number of rounds provided.

Reps include both sides (5 each way)

Intermediate/advanced: regular 
Beginner: modification (push against wall) 

Form tips: 
• breath through the movement 
• tuck tailbone and make sure low back is driving down toward the ground 
• ribs locked down 
• extend slowly with control 
• *modification: push against the wall to help keep your low back locked down  

❌ don’t let your back arch off the ground 
✅ do think about pulling your belly button toward the ground

Bent Knee Heel Taps

Advanced: regular (heel off ground) 
Beginner: modification (heel rests on ground) 

Form tips: 
• keep low back pressed down 
• ribs tucked 
• pull knee into chest as you contract and squeeze your core 
• move slowly with control 

❌ don’t let back arch off ground

Lying Single Leg Knee Pulls

Hold each rep for 2-3 seconds 

Form tips:
• hands below shoulders 
• knees below hips 
• neutral spine (not rounding or arching) 
• lift knees 2-3 inches off ground
• as you lift imagine you are scooping your core off the ground 
• squeeze and flex your core at the top 
• move slowly with control 

Lift = exhale and contract 
Lower = inhale and expand

Bear Plank Holds

Core Circuit

Wk 1 | Day 5 | Upper Body Accessory + Core

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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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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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Nice and quick workout with a bit of focus on upper body and also getting heart rate up.

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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)

Wk 1 | Day 5 | Upper Body Accessory + Core

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