Name: Playbook - Flourish Fit - Wk 7 | Elevate Total Upper Burn 2
Uploaded: 2024-04-24T20:26:56.632Z
Duration: 50 min
Description: Wk 7 | Elevate Total Upper Burn 2

Love these workouts! They keep me consistent working out from home💪🏻

April

This was exactly what I needed today 🙌

Annika

Follow these movements to help warm-up & activate your muscles before you begin your workout.

Complete reps on each side 

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

Exhale as you drive up
Inhale as you lower

Form tips:
• begin with hands below shoulders 
• maintain a neutral spine
• drive hips up as you squeeze your core 
• lower slowly 

❌ avoid arching your spine or letting your core collapse at the bottom of the plank

Push-back

Form Tips:
• place fingertips behind ears
• abs locked in 
• drive up, squeezing your upper back and driving elbows up 
• keep glutes flexed 
• hold for a second at the top before lowering 

❌ don’t lose tension in your core or it will place the load on your spine 

✅ do breathe through the movement

Back Extension

Warm-Up

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.

Gym: Cable Machine
Home: Long Band 

Complete reps on both sides 

Form tips: 
• lock shoulders back, abs tight, and spine is neutral 
• make sure your scapula is locked in before you row
• drive your elbow down and back 
• squeeze your mid back and release with control 

❌ don’t hunch your shoulders up 
❌ don’t use your whole body or lean back to row the weight 

✅ do lead with your elbows keeping them tight by your sides 
✅ do keep your chest open for better back engagement

Single Arm Seated Row

Gym: Cable Machine
Home: Long Band 

Form tips: 
• lock shoulders back, abs tight, and spine is neutral 
• drive your elbows down and back 
• squeeze your mid back and release with control 

❌ don’t hunch your shoulders up 
❌ don’t use your whole body or lean back to row the weight 

✅ do lead with your elbows keeping them tight by your sides 
✅ do keep your chest open for better back engagement

Seated Row

Seated Row Combo

press + fly = 1 rep

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 for the chest press keep elbows tucked by your sides 
• as you lower for the fly, slightly bend and tuck your elbows to protect your joints. 

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

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

Narrow Chest Press to Fly

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

After the first exercise go straight into the second exercise with minimal rest and same with the third. Then rest once all exercises are complete and repeat for the sets given.

Gym: cable machine 
Home: long band 

Form tips: 
• stand in good posture with shoulders back and abs locked in 
• keep elbows locked in place 
• focus on using your biceps to curl 
• squeeze and flex biceps at the top and release with control 

❌ don’t let elbows swing forward & back 

✅ do slow down as you release keeping tension in your biceps

Cable Hammer Curl

Gym: cable machine
Home: long resistance band 

Form tips
• stand in a staggered stance, hips back, and leaning forward for balance 
• keep your core locked in and keep your spine neutral 
• keep elbows locked in place as you pivot your forearms around them 
• squeeze and flex your triceps at the top 

❌ don’t let your elbows flare out 
❌ don’t arch your back

✅ do lower the weight with control 
✅ do focus on using both arms equally

Cable Overhead Tricep Extension

Complete reps on both sides 

Form tips: 
• keep your body in a straight line as you lean out by keeping shoulders back, abs tight, and a neutral spine 
• keep a slight bend in your elbow
• lift and lower with control 

*The purpose of the lean is to increase range of motion 

❌ don’t swing the weight 
❌ don’t straighten your arm or your joints will take on the load 

✅ do focus on using your side delts (your outer/side of your shoulder) 
✅ do move with control 

*if you find you are having to use your whole body to help lift the weight or you are swinging the weight without control then you are probably using too heavy of a weight. This is an isolation movement and you need to use a weight you can control.

Leaning Lateral Shoulder Raise

Arm Burn 🔥

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

Complete as many reps as you can until you burn out. You can drop to a modification once. Once you can’t complete any more reps with the modification then stop. 

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 
• drive back up when triceps are parallel with the ground (*doesn’t apply to modification #2) 

❌ 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, still keeping your spine neutral and hips down 

Modification #2
• lower to the ground with control, then roll up out of the push up slowly using the ground for assistance 

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

🧚Bonus Finisher: Push Ups to Failure (read description)

Wk 7 | Elevate Total Upper Burn 2

Wk 8 | Elevate HIIT + Deep Core

My biggest take away after my first flourish fit workout. I didn’t feel alone in my workout! I didn’t realize how just having a workout guide could help so much. I enjoy the time to myself as a busy mom and wife but this was so SO nice!

Emily

Wk 8 | Elevate Total Upper Burn 2

Melissa

Nicole

Wk 8 | Elevate Glutes & Legs 2

Wk 8 | Elevate Full Body Burn 🔥 Circuit

Mindy

Wk 8 | Elevate Total Upper Burn 1

Wk 8 | Elevate Glutes & Legs 1

Elevate Split | Week 8 Details

Samantha

Wk 7 | Elevate HIIT + Deep Core

Wk 7 | Elevate Glutes & Legs 2

Erica

Wk 7 | Elevate Full Body Burn 🔥 EMOM

Chelsea

Crae

Wk 7 | Elevate Total Upper Burn 1

This was my first true workout since having a baby and I feel AMAZING!!

Summer Stone

Wk 7 | Elevate Glutes & Legs 1

Elevate Split | Week 7 Details

Wk 6 | Elevate HIIT + Deep Core

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

Kamryn

Kristan

Wk 6 | Elevate Total Upper Burn 2

Held my wall sit for 3 minutes and was SHAKING

Wk 6 | Elevate Glutes & Legs 2

Wk 6 | Elevate Full Body Burn 🔥 AMRAP

It’s been a while since I was at the gym. This workout was great! I’m not feeling too sore either 🤩

Wk 6 | Elevate Total Upper Burn 1

Elizabeth Alcantara

Whitney

Wk 6 | Elevate Glutes & Legs 1

Elevate Split | Week 6 Details

Wk 5 | Elevate HIIT + Deep Core

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 🔥🧡

Wk 5 | Elevate Total Upper Burn 2

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

Eboni Farmer

Wk 5 | Elevate Glutes & Legs 2

Katie

Wk 5 | Elevate Full Body Burn 🔥 Circuit

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

Mallory

Heather

Wk 5 | Elevate Total Upper Burn 1

That Bulgarian Split Squat Superset hurt so good 😅

Quads were shaking too bad do do the finisher 😅

Wk 5 | Elevate Glutes & Legs 1

Elevate Split | Week 5 Details

Wk 4 | Elevate HIIT + Deep Core

This was exactly what my upper body needed today, especially my back 🙏

Wk 4 | Elevate Total Upper Burn 2

Beat my wall sit from last week! Almost died 😅 but I did it 🙌🏼

Wk 4 | Elevate Glutes & Legs 2

Wk 4 | Elevate Full Body Burn 🔥 EMOM

Brogan

Melinda Elam

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

Wk 4 | Elevate Total Upper Burn 1

Kristen

Wk 4 | Elevate Glutes & Legs 1

Elevate Split | Week 4 Details

Mickaela

Wk 3 | Elevate HIIT + Deep Core

Great arm work out! Defined arms comingggg 💪🏼

Wk 3 | Elevate Total Upper Burn 2

Amazing! Love the leg press superset 🔥

Alex

Wk 3 | Elevate Glutes & Legs 2

Nice and quick workout with a bit of focus on upper body and also getting heart rate up.

Bridgit

Wk 3 | Elevate Full Body Burn 🔥 AMRAP

Courtney

Wk 3 | Elevate Total Upper Burn 1

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

Wk 3 | Elevate Glutes & Legs 1

Elevate Split | Week 3 Details

Wk 2 | Elevate HIIT + Deep Core

Wk 2 | Elevate Total Upper Burn 2

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

Wk 2 | Elevate Glutes & Legs 2

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

Wk 2 | Elevate Full Body Burn 🔥 EMOM

Laura

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

Wk 7 | Elevate Total Upper Burn 2

Community

More workouts from Flourish Fit