Name: Playbook - Flourish Fit - Wk 7 | Day 5 | Upper Body Accessory + Core
Uploaded: 2024-04-24T20:26:57.502Z
Duration: 50 min
Description: Wk 7 | Day 5 | Upper Body Accessory + Core

Loved this one! Great arm and core workout!👏🏻

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

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 reps on each side before going into the next set or exercise

Advanced: keep the same
Beginner: modification shown in video 

Form tips: 
• the goal is to keep your core stable throughout the movement. This means your core and spine should stay in the same place as you extend your arms and legs out 
• extend your opposite arm and leg straight away from your body
• keep glutes flexed as you extend 
• drive elbow and knee together to crunch and squeeze your core 
• keep your head down so your neck is neutral with your spine 

❌ don’t arch your back as you extend 
❌ don’t swing your arm and leg 

✅ do move slowly with control 
✅ do hold for a second at the top and at the crunch to get the most out of the exercise

Bird Dog Crunch

Breathing: 
Inhale: leg extends & drops 
Exhale: leg returns to 90 degree position 

To modify:
Don’t drop leg all the way down

Form tips: 
• keep low back driving toward the ground 
• keep ribs locked down 
• breathe through the movement 
• focus on using your core

Bent Knee 45 Degree Extension with Drops

Form tips: 
- place finger tips behind ears
- knees in a 90 degree angle 
- bring your shoulder blades and hips off the ground at the same time, squeezing your core 
- release until you are back in your starting position 

✅ do breath through the movement, exhale as you crunch and inhale as you release

Double Crunch

Core Circuit

Wk 7 | Day 5 | Upper Body Accessory + Core

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Wk 7 | Day 5 | Upper Body Accessory + Core

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