Name: Playbook - Flourish Fit - Wk 5 | Day 5 | Upper Body Accessory + Core
Uploaded: 2024-04-24T20:26:57.547Z
Duration: 50 min
Description: Wk 5 | Day 5 | Upper Body Accessory + Core

Annika

Loved this one! And really enjoying the core work so much lately.

Sarah

Tricep push down in superset 2 & 3?   Mistake?

Teen

After the first exercise go straight into the second exercise with minimal rest, then the third. Then rest once all 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

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

Tri-set

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.

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

Superset

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

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 5 | Day 5 | Upper Body Accessory + Core

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Wk 5 | Day 5 | Upper Body Accessory + Core

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