Name: Playbook - Flourish Fit - Wk 5 | Day 2 | Total Upper Body + Core
Uploaded: 2024-04-24T20:26:57.558Z
Duration: 50 min
Description: Wk 5 | Day 2 | Total Upper Body + Core

Olivia

I used 15lbs for chest flies today!! Felt strong 💪🏻

Daisy

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.

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

Form Tips:
• abs locked in 
• drive up, squeezing your upper back
• then drive elbows into sides and squeeze your lats 
• keep glutes flexed 
• hold for a second at the top before lowering back down 

❌ don’t lose tension in your core or it will place the load on your spine 

✅ do breathe through the movement

Lying Lat Squeezes

Activation

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

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 and then bring them forward in front of you 

❌ 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

Arnold Press

Gym: Cable Machine 
Home: Long Band 

Form tips: 
• staggered stance, slight lean back 
• roll shoulders back and down to lock them in place 
• pull the cable/band toward your face as you pull your elbows apart 
• squeeze and release with control 

❌ don’t round your shoulder forward 
❌ don’t drive your elbows up

✅ do focus on pulling with your upper back

Face Pulls

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: 
• abs locked in and shoulders back 
• feet planted for stability 
• begin with the weights directly over your chest and arms straight 
• as you lower, slightly bend and tuck your elbows to protect your joints. 

❌ don’t straighten your arms at the bottom 
 
✅ do think about squeezing your elbows together as you lift the weights back up 
✅ do lower slowly with control to protect your shoulders
✅ do think about using your chest 

***you can perform this move laying on the ground if you feel more comfortable doing so or don’t have a bench

Chest Fly

Complete reps on both sides before going into the next set or exercise (every row = 1 rep) 

Form tips
• shoulders back, abs locked in, and neutral spine 
• supporting arm right below shoulder 
• double check your shoulder is back before rowing 
• on the first row drive your elbow back toward your hip keeping the weight close to your side 
• on the second row bring your elbow out about 45 degrees from your side 
• lower slowly with control 

❌ don’t let your shoulders & back round forward 
❌ don’t swing the weight or use your whole body to row 

✅ do focus on using your back to pull the weight up 
✅ do keep your head down neutral with your spine

Bent-over Single Arm Row Narrow to Wide

Superset

Complete each exercise, then after all exercises are complete, repeat for the number of rounds given.

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 5 | Day 2 | Total Upper Body + Core

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!

Emily

Wk 8 | Elevate Total Upper Burn 2

Melissa

Nicole

Wk 8 | Elevate Glutes & Legs 2

Annika

Wk 8 | Elevate Full Body Burn 🔥 Circuit

Mindy

Wk 8 | Elevate Total Upper Burn 1

Wk 8 | Elevate Glutes & Legs 1

Elevate Split | Week 8 Details

Samantha

Wk 7 | Elevate HIIT + Deep Core

Love these workouts! They keep me consistent working out from home💪🏻

April

This was exactly what I needed today 🙌

Wk 7 | Elevate Total Upper Burn 2

Wk 7 | Elevate Glutes & Legs 2

Erica

Wk 7 | Elevate Full Body Burn 🔥 EMOM

Chelsea

Crae

Wk 7 | Elevate Total Upper Burn 1

This was my first true workout since having a baby and I feel AMAZING!!

Summer Stone

Wk 7 | Elevate Glutes & Legs 1

Elevate Split | Week 7 Details

Wk 6 | Elevate HIIT + Deep Core

I used heavier dumbells today and it felt good! Love seeing some progress 💪🏻💪🏻

Kamryn

Kristan

Wk 6 | Elevate Total Upper Burn 2

Held my wall sit for 3 minutes and was SHAKING

Wk 6 | Elevate Glutes & Legs 2

Wk 6 | Elevate Full Body Burn 🔥 AMRAP

It’s been a while since I was at the gym. This workout was great! I’m not feeling too sore either 🤩

Wk 6 | Elevate Total Upper Burn 1

Elizabeth Alcantara

Whitney

Wk 6 | Elevate Glutes & Legs 1

Elevate Split | Week 6 Details

Wk 5 | Elevate HIIT + Deep Core

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 🔥🧡

Wk 5 | Elevate Total Upper Burn 2

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

Eboni Farmer

Wk 5 | Elevate Glutes & Legs 2

Katie

Wk 5 | Elevate Full Body Burn 🔥 Circuit

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

Mallory

Heather

Wk 5 | Elevate Total Upper Burn 1

That Bulgarian Split Squat Superset hurt so good 😅

Quads were shaking too bad do do the finisher 😅

Wk 5 | Elevate Glutes & Legs 1

Elevate Split | Week 5 Details

Wk 4 | Elevate HIIT + Deep Core

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

Wk 4 | Elevate Total Upper Burn 2

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

Wk 4 | Elevate Glutes & Legs 2

Wk 4 | Elevate Full Body Burn 🔥 EMOM

Brogan

Melinda Elam

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

Wk 4 | Elevate Total Upper Burn 1

Kristen

Wk 4 | Elevate Glutes & Legs 1

Elevate Split | Week 4 Details

Mickaela

Wk 3 | Elevate HIIT + Deep Core

Great arm work out! Defined arms comingggg 💪🏼

Wk 3 | Elevate Total Upper Burn 2

Amazing! Love the leg press superset 🔥

Alex

Wk 3 | Elevate Glutes & Legs 2

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

Bridgit

Wk 3 | Elevate Full Body Burn 🔥 AMRAP

Courtney

Wk 3 | Elevate Total Upper Burn 1

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

Wk 3 | Elevate Glutes & Legs 1

Elevate Split | Week 3 Details

Wk 2 | Elevate HIIT + Deep Core

Wk 2 | Elevate Total Upper Burn 2

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

Wk 2 | Elevate Glutes & Legs 2

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

Wk 2 | Elevate Full Body Burn 🔥 EMOM

Laura

Woo great workout .. but how can I avoid working my upper traps as much (have so much tension there already)

Wk 5 | Day 2 | Total Upper Body + Core

Community

More workouts from Flourish Fit