Name: Playbook - Flourish Fit - Wk 2 | Day 2 | Total Upper Body + Core
Uploaded: 2024-04-24T20:26:57.625Z
Duration: 50 min
Description: Wk 2 | Day 2 | Total Upper Body + Core

My arms were shaking during those bear planks 🔥😅💪🏻

Daisy

Nicole

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.

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 2 | Day 2 | Total Upper Body + Core

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Woo great workout .. but how can I avoid working my upper traps as much (have so much tension there already)

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