Name: Playbook - Flourish Fit - Wk 4 | Day 4 | Upper Body Push
Uploaded: 2024-04-24T20:26:57.078Z
Duration: 50 min
Description: Wk 4 | Day 4 | Upper Body Push

Annika

Obsessed with all the tracking now!!! 😍😍😍

Shayla

What a great way to wake up and start my day! I feel so energized and strong! Love this workout🙌🏻

Stephanie

Whitney

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.

Exhale as you drive up
Inhale as you lower

Form tips:
• begin with hands below shoulders 
• maintain a neutral spine
• drive hips up as you squeeze your core 
• lower slowly 

❌ avoid arching your spine or letting your core collapse at the bottom of the plank

Push-back

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

Activation & Mobility

Home Modification: use a yoga mat or stack pillows to elevate your shoulders/chest off the ground

Form tips:
• begin with abs tight 
• roll shoulders back & down, push chest out, and lock into place
• begin with arms straight 
• tuck elbows forward as you lower 
• as you press back up, think about squeezing your elbows together to activate your chest 

❌ don’t flare your elbows out wide 
❌ don’t let shoulders round forward 

The incline is targeting your upper chest more

Incline Dumbbell Chest Press

Complete on each side 

Form tips: 
• keep your core locked in to avoid leaning to the side 
• keep forward heel & toes planted + flex glutes for better stability 
• elbow should be pointing forward & tucked
• press weight directly over shoulder
• lower with control

Kneeling Single Arm Hammer 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.

Advanced: full push up or modification #1
Beginner: modification #1, #2, or #3 

Form Tips: 
• begin in a straight arm plank position with hands below shoulders, neutral spine, and abs locked in.
• as you lower, slightly tuck elbows as your let your upper body fall forward over your hands 
• drive back up when triceps are parallel with the ground (*doesn’t apply to modification #2) 

❌ don’t arch your back 
❌ don’t flare your elbows out wide 
❌ don’t look up 
❌ don’t do half reps 

✅ do focus on using your chest and arms 
✅ do think about pushing the ground away from you to help push you back up 
✅ do go through the full range of motion 

Modification #1
• drop to knees, still keeping your spine neutral and hips down 

Modification #2
• lower to the ground with control, then roll up out of the push up slowly using the ground for assistance 

Modification #3
• drive your hips up using your upper body to push and return to a straight arm plank with control

Push Up

Gym: cable machine
Home: long resistance band 

Form tips
• stand in a staggered stance, hips back, and leaning forward for balance 
• keep your core locked in and keep your spine neutral 
• 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

Cable Overhead Tricep Extension

Superset

Try to get through all 3 moves with minimal to no rest, then rest once all 3 moves are completed and repeat for the number of rounds given.

Form tips:
• keep a slight bend in your elbows 
• focus on using the fronts of your shoulders to drive the weight up 
• rotate the weights at the top so your palms are facing down and squeeze 
• keep your core locked in

Seated Forward Raise w/ Rotation

Form tips:
• keep a slight bend in your elbows as you drive up
• lead with your elbows as you lift 
• avoid shrugging your shoulders 
• squeeze at the top & lower with control

Seated Lateral Raise

Form tips: 
• keep elbows tucked 
• push weight straight out in line with your chest 
• think about squeezing your elbows together as you press out for better shoulder & chest activation 
• also squeeze the weight as you press for better muscle activation 
• keep core locked in

Seated Press Out

Upper Push Finisher 🔥

Wk 4 | Day 4 | Upper Body Push

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Held my wall sit for 3 minutes and was SHAKING

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I really appreciate all the tips helps me think about core and correct form!

Leslie Clark

I loved this workout! I really focused on slowing down the movements and I felt that burn 🔥🧡

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15 weeks pregnant and feeling awesome after this! Such a great program

Eboni Farmer

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Katie

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Great way to end the week!! Ready for Mar 18!!!

Mallory

Heather

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That Bulgarian Split Squat Superset hurt so good 😅

Quads were shaking too bad do do the finisher 😅

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This was exactly what my upper body needed today, especially my back 🙏

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Beat my wall sit from last week! Almost died 😅 but I did it 🙌🏼

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Brogan

Melinda Elam

I feel my upper body getting stronger and more toned, and I love it! 💪🏻🩷

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Kristen

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Mickaela

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Great arm work out! Defined arms comingggg 💪🏼

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Amazing! Love the leg press superset 🔥

Alex

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Nice and quick workout with a bit of focus on upper body and also getting heart rate up.

Bridgit

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Courtney

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This was a toughy… almost gave up but worth it in the end !!!

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Loved this workout. Challenged me and I was exhausted by the last two workouts but it was a good exhausted!!

Awesome!! Really felt the burn😮‍💨

Joya

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Live workout will be up by Wednesday! You’re gonna love this one 🥵🫶🏽

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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 4 | Day 4 | Upper Body Push

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