Name: Playbook - Flourish Fit - Wk 3 | Day 5 | Upper Body #2
Uploaded: 2024-04-24T20:26:57.797Z
Duration: 50 min
Description: Wk 3 | Day 5 | Upper Body #2

Follow the movements to activate your muscles before beginning 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
• stand with good posture *shoulders back 
• keep your core locked in 
• keep a slight bend in your elbow to protect your joints 
• think about scooping the weights up 
• drive weights together and squeeze your chest at the top 

❌ don’t swing your arms 
❌ don’t use your whole body to raise the weights 

✅ do focus on isolating your chest

Underhand Chest Raise

Complete for on each side

Form tips:
- hand below shoulder, knees below hips
- place your fingertips behind your ear
- drive your elbow up toward the ceiling 
- focus on moving through your upper and mid back

All 4’s Thoracic Rotations

Activation

Advanced: barbell 
Beginner & home modification: dumbbells

Form tips: 
• begin with weight directly over shoulders
• wrists straight 
• neutral spine & abs locked in 
• lower the weight slightly tucking elbows in To leg the weight fall over your chest 
• once your chest is fully activated, press up 

❌ don’t flare your elbows out 
❌ don’t lower too far to where your shoulders take on the load (this is a chest dominant exercise) 
❌ don’t let your wrists roll back 

✅ do think about squeezing you elbows together as you press up (this will help activate your chest) 
✅ do move slowly for better mind to muscle connection

Chest Press

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: 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

Each single press + double press = 1 rep

Form Tips: 
• stand with good posture, abs locked in
• feet planted hip width apart 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

Single to Double Shoulder Press

Superset

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

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 triceps at the top 

❌ don’t let your elbows flare out 
❌ don’t arch your back

✅ do lower the weight with control 
✅ do focus on using both arms equally

Overhead Tricep Extension

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

Hammer Curl

Form tips
• shoulders back, abs locked in, and neutral spine 
•weights begin right around knees 
• keep pinky’s pointed and up out as your raise 
• keep a slight bend in your elbows to protect your joints 
• lead with your elbows, not the weights 

❌ don’t swing your arms 
❌ don’t round your shoulders or back forward 

✅ do focus on isolating the backs of your shoulders 
✅ do squeeze and hold the weight for a second at the top

Bent-over Rear Delt Fly

Wk 3 | Day 5 | Upper Body #2

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 5 | Upper Body #2

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