Name: Playbook - Flourish Fit - Wk 3 | Day 2 | Total Upper Body + Core
Uploaded: 2024-04-24T20:26:57.603Z
Duration: 50 min
Description: Wk 3 | Day 2 | Total Upper Body + Core

Arms are on fire 🔥 I went up in weight for my lifts, and it felt so good!

Daisy

Chelsea

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

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

Form Tips: 
• stand with good posture, abs locked in
• feet planted for stability 
• press weights directly over shoulders
• as you lower, slightly tuck elbows forward to protect your joints 

❌ don’t jerk the weight up using your whole body 
❌ don’t arch your back as you press 

✅ do focus on isolating your shoulders and upper body to press the weight

Standing Shoulder 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: 
• abs locked in and shoulders back 
• feet planted for stability 
• begin with the weights directly over your chest and arms straight 
• as you lower, slightly bend and tuck your elbows to protect your joints. 

❌ don’t straighten your arms at the bottom 
 
✅ do think about squeezing your elbows together as you lift the weights back up 
✅ do lower slowly with control to protect your shoulders
✅ do think about using your chest 

***you can perform this move laying on the ground if you feel more comfortable doing so or don’t have a bench

Chest Fly

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.

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

Form tips: 
• tuck tailbone
• tuck ribs 
• drive low back toward the ground 
• breathe through the movement 
• drive shoulder blades off the ground as you tuck one knee 
• keep chin tucked as you squeeze 
• extend and contract slowly with control 

Extend = inhale and brace core 
Contract = exhale and squeeze core

Table Top Crunch w/ Single Leg Tuck

Hold for time: 20-60 seconds depending on fitness level 

Advanced: on elbows
Beginner: modification on hands 

Form Tips:
• elbows (or hands if using modification) directly below shoulders 
• spine in a neutral position 
• hips locked in and flexing glutes & quads 
• feet hip width apart 
• squeeze your core from front to back, keeping it flexed the entire time 

❌ don’t arch your back or lift your hips in the air 
❌ don’t look up 

✅ do keep breathing and squeeze your core tighter every time you breathe out 
✅ do shift your body slightly forward over your elbows/hands for better core activation

Plank

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Wk 3 | Day 2 | Total Upper Body + Core

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Wk 3 | Day 2 | Total Upper Body + Core

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