Name: Playbook - Flourish Fit - Wk 7 | Day 2 | Upper Body #1
Uploaded: 2024-04-24T20:26:57.711Z
Duration: 50 min
Description: Wk 7 | Day 2 | Upper Body #1

Had to take a week off in the middle but looking forward to knocking out the next two weeks!

Autumn Walter

Julia

Chelsea

Holy moly that finisher killed my triceps 🔥

Hannah

Jasmin

Melinda Elam

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:
- hand below shoulder, knees below hips
- place your fingertips behind your ear
- drive your elbow up toward the ceiling 
- focus on moving through your upper and mid back

All 4’s Thoracic Rotations

You can use a resistance band (my personal favorite) a long towel/tee shirt, or a broom. 

Form tips:
- hold wide enough that you feel a slight pull (you don’t want too hold too narrow to begin) 
- keep your abs locked in and ribs locked down (you don’t want your ribs flaring out as you lift up and over) 
- breath through the movement

Shoulder Dislocates

Activation

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 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

Gym: cable machine
Home: Long band 

Form tips (Cable Machine)
• staggered stance 
• slight lean forward in good posture with core tight 
• lock shoulders in place (avoid letting them move forward and back to isolate your chest) 
• keep a slight bend in elbows as your arms open 
• then drive pinkies together as your drive arms together (imagine you’re driving your elbows together) 

Form tips (Long Band) 
• stand in good posture with core locked in 
• lock shoulders in place (avoid letting them move forward and back to isolate your chest) 
• keep a slight bend in elbows as your arms open 
• then drive pinkies together as your drive arms together (imagine you’re driving your elbows together)

Standing Chest Fly

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 Shoulder L-Raise

7 half from the top
7 half from the bottom
7 full
= 21 reps

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 21’s

Take mini breaks (3-5 seconds) between each set starting with 7 reps and working all the way down to just 1 rep. The goal is for those triceps to be on fire 🔥 

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 (finisher)

Wk 7 | Day 2 | Upper Body #1

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

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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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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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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😮‍💨

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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 7 | Day 2 | Upper Body #1

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