Name: Playbook - Flourish Fit - Wk 5 | Day 2 | Upper Body #1
Uploaded: 2024-04-24T20:26:57.759Z
Duration: 50 min
Description: Wk 5 | Day 2 | Upper Body #1

Wasn’t mentally prepared for this one 😅 so tough but so good 🙌🏼🙌🏼

Whitney

Nicole

Jasmin

Definitely going to be feeling this one later 🥵

Autumn Walter

Hana

Mickaela

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.

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

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 
• rotate your your palm as you lift and lower  

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

✅ do focus on isolating your shoulders

Around the World Shoulder Raise

Activation

*with fewer reps try increasing resistance* 

Advanced: barbell or dumbbells
Beginner: dumbbells 

Form tips: 
• spine neutral, shoulders back, abs locked in 
• bar or weights are right around or below knees 
• drive elbows back toward hips 
• squeeze back at the top of the row and release with control 

❌ don’t let the weight swing away from your body/knees 
❌ don’t jerk the weight up 

✅ do focus on using your back to lift the weight with control

Underhand Bent-over Row

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

Advanced: perform off bench 
Beginner: perform on ground 

Form tips: 
• begin by rolling shoulders back and locking them in to help activate lats
• keep abs and ribs locked down 
• begin with weight over chest 
• as you lower keep a slight bend in elbows 
• once lats are fully engaged at the bottom, drive back up *thinking about using your lats and keeping elbows tight 

❌ don’t let elbows flare out 
❌ don’t arch your back or lift ribs as the weight falls back 

✅ do keep your lats engaged the entire time 
✅ do move slowly to protect your joints 

*when on a bench, make sure part of your head/neck is resting to avoid straining your neck - it can be slightly tilted back like mine is in the video just so long as it’s resting.

Lat Pullover

Superset

press + fly = 1 rep

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 for the chest press keep elbows tucked by your sides 
• as you lower for the fly, slightly bend and tuck your elbows to protect your joints. 

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

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

Narrow Chest Press to Fly

Advanced: legs straight 
Beginner: legs bent 

Form tips:
• place hands right outside of hips
• keep eyes looking forward to keep your neck straight 
• roll your shoulder back and lock in your core
• drive elbows straight back as you lower 
• press up by squeezing your triceps 

❌ don’t hunch/round your shoulders forward 
❌ don’t flare your elbows out as you lower 

✅ do stop lowering before your shoulders start to take over the load or once triceps are parallel with the ground
✅ do focus on your triceps doing the work

Floor Assisted Tricep Dips

Every raise = 1 rep 

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: 
• stand in good posture with shoulders back and abs locked in 
• lock elbows into place 
• focus on using your bicep to curl 
• isometric hold halfway down 

❌ don’t swing your elbows forward and back 
❌ don’t use your whole body to help you curl the weight 

✅ do focus on isolating your biceps 
✅ do slow down and focus on control

Iso-hold Alternating Bicep Curl

Wk 5 | Day 2 | Upper Body #1

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Wk 5 | Day 2 | Upper Body #1

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