Name: Playbook - Flourish Fit - Wk 6 | Day 2 | Upper Body #1
Uploaded: 2024-04-24T20:26:57.736Z
Duration: 50 min
Description: Wk 6 | Day 2 | Upper Body #1

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

Right after your third set, reduce weight and finish with 15 reps  

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 (with dropset)

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 or #2 

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 you 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) 
• use your upper body to push the ground away and push-back, driving your hips up 
• squeeze your arms and upper back and then return to starting position 

❌ don’t arch your back 
❌ don’t flare your elbows out wide 
❌ don’t look up 

✅ 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 
• drive your hips up using your upper body to push and return to a straight arm plank with control

Push-up to Push-back

Gym: cable machine
Home: long band 

Form tips: 
• drive hips back so your torso is at the same angle as the cable/long band 
• lock shoulders in and engage lats 
• keep only a slight bend in your elbows as you drive down 
• release slowly with control 
(Focus on using your lats (outer back) 

❌ don’t round shoulder forward 
❌ don’t let arms swing up 

✅ do think about driving your elbows into your sides to help with lat engagement

Straight Arm Lat Pulldown

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

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 triceps at the top 

❌ don’t let your elbows flare out 
❌ don’t arch your back

✅ do lower the weight with control 
✅ do focus on using both arms equally

Overhead Tricep Extension

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 6 | Day 2 | Upper Body #1

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 6 | Day 2 | Upper Body #1

More workouts from Flourish Fit