Name: Playbook - Flourish Fit - Wk 2 | Day 2 | Back & Biceps
Uploaded: 2024-04-24T20:26:57.131Z
Duration: 50 min
Description: Wk 2 | Day 2 | Back & Biceps

Mickaela

Julia

Brittney

Daisy

Biceps on fire after that last set 😮‍💨🔥

Rose

Holy arm fire!! That was tough and especially those last bicep curls. Almost got me! Started with 8lb and had to move down to 5lbs. 🔥 I am definitely feeling the fire!

Brittany Marie

Annika

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.

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

Form tips:
- hand below shoulder, knees below hips
- place your fingertips behind your ear
- drive your elbow up toward the ceiling 
- focus on moving through your upper and mid back

Complete reps on each side

All 4’s Thoracic Rotations

Activation & Mobility

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 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

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.

Gym: Cable Machine 
Home: Long Band 

Form tips: 
• staggered stance, slight lean back 
• roll shoulders back and down to lock them in place 
• pull the cable/band toward your face as you pull your elbows apart 
• squeeze and release with control 

❌ don’t round your shoulder forward 
❌ don’t drive your elbows up

✅ do focus on pulling with your upper back

Face Pulls

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

Superset

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

Wk 2 | Day 2 | Back & Biceps

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Wk 2 | Day 2 | Back & Biceps

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