Name: Playbook - Flourish Fit - Wk 6 | Day 5 | Upper Body Accessory + Core
Uploaded: 2024-04-24T20:26:57.523Z
Duration: 50 min
Description: Wk 6 | Day 5 | Upper Body Accessory + Core

I loved this one! I’m starting to feel really strong 💪

Melanie

Very good had to cut short to get back to work!

Alexis

Stephanie

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.

Total reps included (7 reps each way)

Form tips
• stand with good posture *shoulders back 
• keep your core locked in 
• keep a slight bend in your elbow to protect your joints 
• starting position with weights up at the top 
• think about scooping the weights as you raise back 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

Isometric 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

Lateral Shoulder 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 
• 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

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 (5 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

Complete reps on both sides 

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 tricep 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

Single Arm Tricep Press Down

Superset

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

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 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

Bicep Curl

Form tips
• thumbs pointing up 
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

Hammer Curl

Form tips: 
• keep your abs tight and ribs locked down 
• lock elbows into place pointing them straight up toward the ceiling 
• pivot forearms around the the elbow 

❌ don’t let elbows flare out 
❌ don’t let elbows fall back or come forward 

✅ do focus on isolating your triceps to press the weight up 
✅ do lower and move with control for better mind to muscle connection

Dumbbell Skull Crusher

Complete each exercise for the reps/time and rest times given. Once all exercises are complete then repeat for the number of rounds provided.

Complete on each side
Every crunch = 1 rep

Form Tips: 
• focus on using your core to drive your opposite arm and leg together 
• shoulder blade should come off the floor during the crunch 
• keep chin tucked during crunch 
• use arm that is down for stability 

❌ don’t think about using your upper body or legs to crunch 

✅ do focus on using your core and moving with control 
✅ do try to get an extra reach up toward your toes (roll in then up)

Crossover Crunch to Straight Leg Reach

Breathing:
• Inhale: as hips drop and knees go back to 90 degrees 
• Exhale: as knees tuck in and hips drive up 

Modification:
• Limit range of motion (don’t drive hips up as high) 
• open up knees into a Diamond shape to help open hips if they feel tight 

Form tips: 
• hold onto a sturdy surface 
• drive knees in then drive hips up using your core 
• keep low back press down as hips drop and knees come back to 90 degrees 
• lower with control

Bent Knee Reverse Crunch

Hold for time: 20-60 seconds depending on fitness level 

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 

❌ don’t arch your back or lift your hips in the air 
❌ don’t look up 

✅ do keep breathing and squeeze your core tighter every time you breathe out 
✅ do shift your body slightly forward over your elbows/hands for better core activation

Plank

Core Circuit

Wk 6 | Day 5 | Upper Body Accessory + Core

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This was exactly what I needed today 🙌

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

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Held my wall sit for 3 minutes and was SHAKING

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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 🔥🧡

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

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

Mallory

Heather

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That Bulgarian Split Squat Superset hurt so good 😅

Quads were shaking too bad do do the finisher 😅

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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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Brogan

Melinda Elam

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

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Kristen

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Great arm work out! Defined arms comingggg 💪🏼

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Amazing! Love the leg press superset 🔥

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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Courtney

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

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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

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

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Laura

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

Wk 6 | Day 5 | Upper Body Accessory + Core

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