Name: Playbook - Flourish Fit - Wk 4 | Day 5 | Upper Body Accessory + Core
Uploaded: 2024-04-24T20:26:57.569Z
Duration: 50 min
Description: Wk 4 | Day 5 | Upper Body Accessory + Core

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.

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

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 
• use your core to drive up into a mini pike and squeeze 

❌ don’t arch your back 
❌ don’t look up 

✅ do shift your body slightly forward over your elbows/hands for better core activation

Plank w/ Mini Pikes

Core Circuit

Wk 4 | Day 5 | Upper Body Accessory + Core

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Wk 4 | Day 5 | Upper Body Accessory + Core

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