Name: Playbook - Flourish Fit - Wk 5 | Day 3 | Full Body EMOM
Uploaded: 2024-04-24T20:26:57.755Z
Duration: 20 min
Description: Wk 5 | Day 3 | Full Body EMOM

Join me live for this workout in the live workout highlight this Wednesday (available Tuesdays at 11:59pm CT)

At the beginning of the minute begin the exercise with the reps/time given. The remainder of that minute is your rest. At the start of the next minute move onto the next exercise and continuing repeating this for the rounds given.

Form tips: 
• abs locked in, good posture, and neutral spine 
• feet slightly wider than hip width, toes and heels planted 
• as you lower into the squat keep knees inline with toes 
• press the weight straight over your shoulders 

❌ don’t arch your back when you press 
❌ don’t round your back when you squat 

✅ do lower slowly with control, then use more power and speed on the way up 
✅ do focus on your glutes and quads during the squat to avoid using your back

Squat Thruster

Form tips: 
• keep core locked in 
• slightly tuck elbow forward 
• press directly over your shoulder 

❌ don’t lean side to side as you press 
❌ don’t arch or round your back 

✅ do keep your body in a straight line and locked in

(LEFT) Kneeling Single Arm Press

Advanced: regular or modification #1 
Beginner: modification #1 or #2 

Form Tips: 
• Toes and knees pointing forward
• Good posture, neutral spine, and lock in everything from your hips up 
• Focus on driving through the leg that is forward 
• as you lower into the lunge keep your front foot planted, driving through your heel and gripping the floor with your toes for stability 
• pump your arms (opposite arm and leg) for momentum 
• land softly, letting your joints absorb the shock 

❌ don’t let your knee cave in or fall out 

✅ do start slow to get down the form then speed up 

Modification #1:
• don’t sink all the way down into the lunge
• only go as low as you feel comfortable to 
• use the same form tips above 

Modification #2:
• use a wall for balance 
• sink down and stay low the entire time to 
quick switch step back lunges 
• use the same form tips above

Split Jumps

(RIGHT) Kneeling Single Arm Press

Advanced: keep same 
Intermediate/beginner: modification #1 or #2 

Form tips: 
• hands right below shoulders 
• core locked in 
• drive knees into chest (as far as you can) 
• land soft on your feet by keeping your weight in your arms

Mountain Climbers

Advanced: weighted 
Beginner: bodyweight

Form tips: 
• wide stance, toes pointing out 
• heels and toes planted 
• shoulders back, abs locked in, neutral spine
• drive knees out toward toes as you lower
• pulse slowly, only coming halfway up 

❌ don’t let your knees cave in 
❌ don’t round your back 

✅ do focus on your quads, inner thighs and glutes 
✅ do move slowly, controlling each pulse

Sumo Squat Pulses

Alternate every 5 seconds between quick feet and jogging 

Form tips: 
• stay light on your feet 
• keep a soft bend in your knees 
• keep your core tight 
• sink down and keep knees in line with toes during quick feet

Quick Feet to Jog

Complete time/reps on both sides 

Advanced: regular 
Beginner: modification 

Form tips: 
• begin with core locked in, spine neutral, and shoulders locked back. 
• hop into a split stance keeping knees in line with toes and drive the weight into a press landing directly over shoulders 

❌ don’t let knees cave in 
❌ don’t lean to one side 

✅ keep your body in a straight line up and down 
✅ focus on power and stability

(LEFT) Dumbbell Split Jump to Press

Form tips: 
• knees and toes pointed forward 
• abs locked in and spine neutral 
• stay on your toes 
• keep a slight bend in your knees
• pump your arms 

❌ don’t round your back 
❌ don’t plant your heels 

✅ do quick small steps (focus on speed over taking big steps)

In-out Quick Steps

(RIGHT) Dumbbell Split Jump to Press

EMOM

Wk 5 | Day 3 | Full Body EMOM

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

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

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

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

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

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