Name: Playbook - Flourish Fit - Wk 7 | Day 2 | Upper Body
Uploaded: 2024-04-24T20:26:57.245Z
Duration: 50 min
Description: Wk 7 | Day 2 | Upper Body

Loved this workout - and definitely felt the burn!

Nicole

This workout was very much needed I loved it!!! 🥵

Stephanie

Feeling good and strong after that upper body workout 💪🏼 The only modification I needed was for the negative push-up - yay!!!

Katelyn

This workout made me feel so strong and good! 💪☺️

Annika

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.

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

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: full chin up or banded chin up 
Intermediate: banded chin up or floor assisted chin up 
Beginner: floor assisted chin up or underhand grip lat pull down variation 

Form tips: 
• keep your spine neutral, shoulders back, and core tight 
• as you pull, keep your elbows tucked close to your sides 
• keep your chest out with shoulders rolled back 
• release with control, keeping the tension in your back 

❌ don’t flare your elbows out 
❌ don’t round your shoulders & chest forward 

✅ do focus on driving your elbows into your sides 
✅ do go through the full range of motion, going all the way up and all the way back down

Chin Up / Assisted Chin Up

Advanced: full push up, modification #1, or #2
Beginner: modification #2 or #3

*Your focus is on the lowering phase of the push-up for a count of 5 seconds 

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 your let your upper body fall forward over your hands 
• lower on a count of 5 seconds, challenging yourself to go as slow as possible
• drive back up when triceps are parallel with the ground 

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

✅ 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 at bottom, still keeping your spine neutral and hips down 

Modification #2
• drop to knees as you lower & push-up, still keeping your spine neutral and hips down 

Modification #3
• drive your hips up using your upper body to push and return to a straight arm plank with control

Negative Push-Up

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.

Form Tips: 
• stand with good posture, abs locked in
• feet planted hip width apart for stability 
• press weights directly over shoulders
• as you lower, slightly tuck elbows and then bring them forward in front of you 

❌ don’t jerk the weight up using your whole body 
❌ don’t arch your back as you press 

✅ do focus on isolating your shoulders and upper body to press the weight

Arnold Press

Gym: Cable Machine 
Home: Long Band 

Form tips: 
• staggered stance, slight lean back 
• roll shoulders back and down to lock them in place 
• pull the cable/band toward your face as you pull your elbows apart 
• squeeze and release with control 

❌ don’t round your shoulder forward 
❌ don’t drive your elbows up

✅ do focus on pulling with your upper back

Face Pulls

Superset

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, slightly bend and tuck your elbows to protect your joints. 

❌ don’t straighten your arms at the bottom 
 
✅ do think about squeezing your elbows together as you lift the weights back up 
✅ do lower slowly with control to protect your shoulders
✅ do think about using your chest 

***you can perform this move laying on the ground if you feel more comfortable doing so or don’t have a bench

Chest Fly

Wk 7 | Day 2 | Upper Body

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

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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

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