Name: Playbook - Flourish Fit - Wk 3 | Day 3 | Full Body EMOM
Uploaded: 2024-04-24T20:26:57.804Z
Duration: 20 min
Description: Wk 3 | Day 3 | Full Body EMOM

Afia

Bria

Janet

Kylie

Claire

Moderation for Frog Squat would be to have hands on the ground.  Thx

Absolutely awesome moderations on all others.  Kudos on the beeper mods!!!!

Teen

You can train with me live in the live workout section! This one’s a sweaty one 🔥

Mickaela

Shayla

Join me live for this workout in the live workout highlight this Wednesday (available Tuesdays at 11:59pm CT)

At the beginning of the minute begin the exercise with the reps/time given. The remainder of that minute is your rest. At the start of the next minute move onto the next exercise and continuing repeating this for the rounds given.

Intermediate/advanced: regular 
Beginner: modification 

Form tips: 
• keep your core locked in & spine neutral 
• keep toes pointed forward 
• land softly, keeping a slight bend in your knees 

❌ don’t arch your back

Jumping Jacks

Advance: regular 
Beginner: modification (only drive knee up as high as you feel comfortable to) 

Form tips: 
• feet slightly wider than hip width & toes slightly pointed out 
• heels planted and toes gripping the ground 
• knees in line with toes 
• use your core to drive your opposite elbow and knee together to crunch 
• flex and drive through your glutes to power up and keep you stable as you lift your knee 

❌ don’t let your knees cave in during the squat 

✅ do keep your core tight the entire time

(LEFT) Squat to Crunch

Advanced: high knees/bigger hops 
Beginner: smaller hops 

Form tips: 
• begin in good posture with abs locked in, shoulders rolled back, and neutral spine 
• toes and knees pointing forward 
• pump arms and legs (opposite arm up as the leg that is up) 
• As you land on your third step, plant your heel and toes and flex your glutes for stability 

❌ don’t stomp the ground 
❌ don’t point toes out as you move laterally

✅ do go slower in the beginning to get the movement & form down and then speed up 
✅ do stay light on your feet to protect your joints and increase speed
✅ keep toes and knees driving straight forward

Lateral 3 Step Run

(RIGHT) Squat to Crunch

Advanced: regular or modification #1 
Beginner: modification #2 or #3 

Form tips: 
• keep core locked in the entire time to protect your spine 
• feet about hip width apart 
• land softly when you jump by keeping a slight bend in your knees 
• drop hands right below shoulders and keep elbows tucked under 

❌ don’t land flaring your elbows out 

✅ do go through the full range of motion

Burpees

Total reps give (7 each way)

Form Tips: 
• stand with good posture, abs locked in
• feet planted hip width apart for stability 
• press weights directly over shoulders
• keep elbows pointing forward 

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

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

Alternating Hammer Press

Advanced: regular 
Beginner: modification 

Form tips:
• begin in a plank position with hands below shoulders, abs locked in, and hips down 
• grip the ground with your fingertips 
• hop feet toward chest and back into the plank 

❌ don’t look up 

✅ do land softly on your feet 
✅ do keep your core locked in the entire time to protect your spine

Plank In-Outs

Advanced: dumbbell 
Beginner: bodyweight 

Form tips: 
- heels and toes planted hip width apart 
- ribs locked down and core is tight 
- drive up pushing through your heels 
- keep your knees in line with your toes 
- squeeze your glutes at the top and return slowly keeping the tension in your glutes the entire time 

*if you feel it too much in your quads your feet might be too close to you
*if you feel it too much in your hamstrings your feet might be too far away from you 

❌ don’t arch your back as you drive up 
❌ don’t let your knees cave in at the top 

✅ do keep your ribs locked down to avoid placing the load on your spine

Glute Bridge

Advanced: regular 
Beginner: modification 

Form tips: 
• begin with a neutral spine, shoulders back, and abs locked in 
• hop feet out slightly wider than hip width apart and toes slightly pointed out 
• as you lower drive knees out in line with toes 
• drive up through your heels 

❌ don’t let knees cave in 
❌ don’t round back at the bottom of the squat 

✅ do land softly to protect your joints
✅ do keep tension in your glutes as you lower and drive back up

In-out squat jump

Form tips:
• feet slightly wider than hip width and toes slightly pointed out 
• heels and toes planted and gripping the floor
• spine neutral and abs are locked in 
• elbows are in a prayer position inside of knees
• drive knees back as you straighten your legs (focus: hamstrings & glutes)
• drive knees forward as you go back into a squat (focus: quads) 

❌ don’t let your back round 
❌ don’t let your knees cave in 

✅ do slow down and control your body 
✅ do focus on moving through your knees

Frog Squat

EMOM

Wk 3 | Day 3 | Full Body EMOM

Wk 8 | Elevate HIIT + Deep Core

My biggest take away after my first flourish fit workout. I didn’t feel alone in my workout! I didn’t realize how just having a workout guide could help so much. I enjoy the time to myself as a busy mom and wife but this was so SO nice!

Wk 3 | Day 3 | Full Body EMOM

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