Name: Playbook - Flourish Fit - Wk 7 | Day 3 | Full Body EMOM
Uploaded: 2024-04-24T20:26:57.707Z
Duration: 20 min
Description: Wk 7 | Day 3 | Full Body EMOM

I thought this workout would be easy, given it was two rounds. I was wrong. It was definitely tough!

Sarah

Join me live for this workout in the live workout highlight this Wednesday (available Tuesdays at 11:59pm CT)

At the beginning of the minute begin the exercise with the reps/time given. The remainder of that minute is your rest. At the start of the next minute move onto the next exercise and continuing repeating this for the rounds given.

Advance: regular 
Beginner: modification (only drive knee up as high as you feel comfortable to) 

Form tips: 
• feet slightly wider than hip width & toes slightly pointed out 
• heels planted and toes gripping the ground 
• knees in line with toes 
• use your core to drive your opposite elbow and knee together to crunch 
• flex and drive through your glutes to power up and keep you stable as you lift your knee 

❌ don’t let your knees cave in during the squat 

✅ do keep your core tight the entire time

(Left) Squat to Crunch

Drop every 5 seconds 

Advanced: regular or modification #1
Beginner: modification #2 or #3 

Form Tips: 
• core locked in and in good posture 
• slight bend in knees 
• toes and knees pointing forward 
• sink down and tap toes as quickly as possible 
• as you drop, keep your core tight and land hands right under shoulders 

❌ don’t stomp the ground 
❌ don’t round or arch your back 

✅ do stay light on your feet

Quick Feet to Drop

(Right) Squat to Crunch

Advanced: keep same 
Beginner: modification 1 or 2 

Form tips: 
• hands directly under shoulders 
• abs & hips locked in 
• spine neutral 
• as you tap shoulder to shoulder, avoid rocking hips side to side 
• as you hop feet out and in, avoid raising hips in the air 
• stay soft on your feet 

❌ don’t arch or round your back
❌ don’t excessively rock hips back and forth 
❌ don’t hike hips in the air 

✅ do keep your core tight

Shoulder Tap to Plank Jack

To modify: use a wall for balance and only go as low as you feel comfortable to

Form tips: 
• keep heels and toes planted for better stability 
• keep knees in line with toes 
• stay in good posture with a neutral spine, strong core, and shoulders back 
• drive hips back and knees forward to lower 

❌ don’t let knees cave in 
❌ don’t roll forward onto your toes 

✅ do move slowly with control to maintain good form and mind to muscle connection

Step Back Lunge to Squat

Form tips: 
• knees in 90 degree angles
• knee & toes pointing straight forward 
• lock in your core 
• during the hammer curl, keep your elbow locked in place
• press up directly over your shoulder 

❌ don’t lean to the side as you press 
❌ don’t swing the weight up 

✅ do keep your body in a straight line by flexing your glutes, core, and arms
✅ do control your body and slow down

(Left) Kneeling Single Arm Hammer Curl to Press

(Right) Kneeling Single Arm Hammer Curl to Press

Advanced: regular or modification #1 
Beginner: modification #1 or #2 

Form tips:
• begin with knees below hips and hands below shoulders
• abs locked in and spine neutral 
• lift knees about an inch or two off the ground 
• Advanced: lift and foot hand and foot at the same time 
• Modification #1: lift hand or leg one at a time 

❌ don’t let hips raise too high 

✅ do keep your core tight as you lift hands/feet for stability

Lateral Bear Crawl

Form tips:
• slightly lean back 
• keep your spine neutral 
• keep your core locked in 
• slightly twist as you speed punch using your core 

❌ don’t round your back 

✅ do breathe through the movement

V-Sit Speed Punches

Advanced: regular 
Beginner: modification 

Form tips:
• begin with hands directly under shoulders
• feet hip width apart 
• abs locked in and spine neutral 
• grip the ground with your fingertips 
• think about pushing the ground away from you as you drive your hips up 
• squeeze your upper back and flex your arms as you push back 

❌ don’t round or arch your back 

✅ do move slowly with control

Push-Back Knee Taps

EMOM

Wk 7 | Day 3 | Full Body EMOM

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