Name: Playbook - Flourish Fit - Wk 3 | Day 5 | Upper Body Accessory + Core
Uploaded: 2024-04-24T20:26:57.591Z
Duration: 50 min
Description: Wk 3 | Day 5 | Upper Body Accessory + Core

Annika

Nicole

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.

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 *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

Superset

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

Alternating Forward & Lateral Shoulder Riase

Total reps include both sides (8 reps each way)

Form tips
• thumbs pointing up
• starting position with weights up and keeping biceps flexed the entire time, one side lowers at a time 
• 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 before returning up

Hammer Curl, 2 Up 1 Down

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

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

Advanced: regular 
Beginner: modification 1 or 2 

Form tips:
• begin with hands below shoulders 
• feet hip width apart 
• spine neutral, core tight, and glutes flexed 
• when you drop to your elbows land right below shoulder
• keep hips locked in place by keeping your core flexed 

❌ don’t arch your back or lift hips in the air 
❌ don’t rock hips back and forth as you move up and down 

✅ do keep your core tight through the entire movement 
✅ do always land hands and elbows right under shoulders

Plank to Push-up

Complete each exercise for the reps/time and rest times given. Once all exercises are complete then repeat for the number of rounds provided.

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

Complete reps on each side (8 each way) 

Breathing:
Exhale as you crunch 
Inhale as you lower back down 

Form tips: 
• keep low back driving into the ground 
• keep ribs locked down 
• support your neck by placing fingertips behind your ears 
• think about rolling up as you bring your shoulder blades off the ground 
• focus on using your core

Single Bent Knee Crunch

Hold each rep for 2-3 seconds depending on fitness level 

Form tips:
• hands below shoulders 
• knees below hips 
• neutral spine (not rounding or arching) 
• lift knees 2-3 inches off ground
• as you lift imagine you are scooping your core off the ground 
• squeeze and flex your core at the top 
• move slowly with control 

Lift = exhale and contract 
Lower = inhale and expand

Bear Plank Holds

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Wk 3 | Day 5 | Upper Body Accessory + Core

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Wk 3 | Day 5 | Upper Body Accessory + Core

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