Name: Playbook - Flourish Fit - Wk 3 | Day 2 | Back & Biceps
Uploaded: 2024-04-24T20:26:57.109Z
Duration: 50 min
Description: Wk 3 | Day 2 | Back & Biceps

Annika

That arm workout had so much fire! Those last moves of 21 7 3 different ways was really tough! I started with 10lbs and had to down to 5 because my arms were turning to noodles by the 2nd move of 7. 🥵💪🏼

Brittany Marie

Mickaela

Cindy

Melanie

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:
• 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

If you do not have a band use the dumbbell modification 

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 pause and squeeze with each fly

Banded Rear Delt Fly

Activation & Mobility

Advanced: barbell or dumbbells
Beginner: dumbbells 

Form tips: 
• spine neutral, shoulders back, abs locked in 
• bar or weights are right around or below knees 
• drive elbows back toward hips 
• squeeze back at the top of the row and release with control 

*when using dumbbells, rotate the weights as you row up for better muscle activation as shown in the video 

❌ don’t let the weight swing away from your body/knees 
❌ don’t jerk the weight up 

✅ do focus on using your back to lift the weight with control

Overhand Bent Over Row

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

Gym: Cable Machine
Home: Long Band 

Complete reps on both sides 

Form tips: 
• lock shoulders back, abs tight, and spine is neutral 
• make sure your scapula is locked in before you row
• drive your elbow 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

Single Arm Seated 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

Superset

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: 
• slightly lean back keeping glutes & core flexed for balance 
• roll shoulders back and down to lock them in place 
• pull the cable/band toward your face as you pull your elbows apart 
• hold for 3 seconds and release with control 

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

✅ do focus on pulling with your upper back

Kneeling Face Pull with Hold

Gym: cable machine 
Home: long band 

Form tips: 
• stand in good posture with shoulders back and abs locked in 
• keep elbows locked in place 
• focus on using your biceps to curl 
• squeeze and flex biceps at the top and release with control 

❌ don’t let elbows swing forward & back 

✅ do slow down as you release keeping tension in your biceps

Cable Hammer Curl

7 half from the top
7 half from the bottom
7 full
= 21 reps

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 21’s

Wk 3 | Day 2 | Back & Biceps

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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 3 | Day 2 | Back & Biceps

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