Name: Playbook - Flourish Fit - Wk 8 | Day 2 | Total Upper Body + Core
Uploaded: 2024-04-24T20:26:57.486Z
Duration: 50 min
Description: Wk 8 | Day 2 | Total Upper Body + Core

Daisy

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.

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

Form Tips:
• abs locked in 
• drive up, squeezing your upper back
• then drive elbows into sides and squeeze your lats 
• keep glutes flexed 
• hold for a second at the top before lowering back down 

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

✅ do breathe through the movement

Lying Lat Squeezes

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 (+modifications)

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: 
• slightly lean back keeping glutes & core flexed for balance 
• roll shoulders back and down to lock them in place 
• pull the cable/band toward your face as you pull your elbows apart 
• hold for 3 seconds and release with control 

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

✅ do focus on pulling with your upper back

Kneeling Face Pull with Hold

Superset

Gym: Cable Machine
Home: Long Band 

*increase resistance as reps decrease 

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

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

Complete reps on both sides before going into the next set or exercise 

Form tips
• shoulders back, abs locked in, and neutral spine 
• supporting arm right below shoulder 
• double check your shoulder is back before rowing 
• drive your elbow back toward your hip keeping the weight close to your side 
• lower slowly with control 

❌ don’t let your shoulders & back round forward 
❌ don’t swing the weight or use your whole body to row 

✅ do focus on using your back to pull the weight up 
✅ do keep your head down neutral with your spine

Bent-over Single Arm Row

Complete each exercise, then after all exercises are complete, repeat for the number of rounds given.

*Hold for 2-3 seconds at extension and crunch 

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 w/ Holds

Every crunch = 1 rep

Advanced: with weight 
Beginner: modification without weight 

Form tips: 
• knees in a 90 degree angle 
• tuck chin as you crunch and roll shoulder blades off the ground 

❌ don’t let legs sink down

✅ do think about using your core to perform the movement 
✅ do move slow with control for better mind to muscle connection

Weighted 90 Degree Crunch

Advanced: on elbows
Beginner: on hands 

Form tips: 
• hands/elbows right below shoulders 
• spine neutral
• abs and hips locked in 
• dip your hip to the side then bring back to center 
• focus on squeezing your obliques (side abs) and core. 

❌ don’t arch your back or stick your butt in the air 

✅ do move slowly with control and focus on using your core to move your hips side to side

Plank Oblique Dips

Core Circuit

Wk 8 | Day 2 | Total Upper Body + Core

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

April

This was exactly what I needed today 🙌

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

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

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Kristan

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Held my wall sit for 3 minutes and was SHAKING

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

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Elizabeth Alcantara

Whitney

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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 🔥🧡

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

Eboni Farmer

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Katie

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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 😅

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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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Brogan

Melinda Elam

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

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Kristen

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Mickaela

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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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Courtney

Wk 3 | Elevate Total Upper Burn 1

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😮‍💨

Joya

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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 8 | Day 2 | Total Upper Body + Core

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