Name: Playbook - Flourish Fit - Wk 2 | Day 5 | Upper Body Accessory + Core
Uploaded: 2024-04-24T20:26:57.614Z
Duration: 50 min
Description: Wk 2 | Day 5 | Upper Body Accessory + Core

Montana

Chelsea

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.

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 2 | Day 5 | Upper Body Accessory + Core

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

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

Wk 2 | Day 5 | Upper Body Accessory + Core

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