Name: Playbook - Flourish Fit - Wk 8 | Day 3 | Full Body EMOM
Uploaded: 2024-04-24T20:26:57.682Z
Duration: 20 min
Description: Wk 8 | Day 3 | Full Body EMOM

I loved the modifications for mountain climbers! was definitely needing them that last round!

Meriah

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.

Advanced: regular 
Beginner: modification (up-up-down-down sequence) 

Form tips: 
• begin in good posture with abs locked in, shoulders rolled back, and neutral spine 
• pump arms and legs (opposite arm up as the leg that is up) 
• Advanced form tip:
   - slightly lean back 

❌ don’t stomp on the box/ground 
❌ don’t be flat on your feet 

✅ do go slower in the beginning to get the movement & form down and then speed up 
✅ do stay light on your feet to protect your joints and increase speed

Toe Taps

Advanced: regular 
Beginner: modification (limit range of motion) 

Form: 
• walk out into a plank landing with hands right below shoulders, core locked in, and neutral spine 
• keep weight in your arms and core 
• grip the ground by using your fingertips as you walk 

❌ don’t use your legs too much 
❌ don’t let your hips sink as you drop into the plank

Inchworm

• if you don’t have a step box or something to hop up and over on, use the modification 
• to make more advanced, elevate the box 
• to make easier, lower the box 

Form tips:
• toes and knees pointing forward 
• abs locked in and standing in good posture 
• keep a slight bend in your knees
• stay on your toes

❌ don’t round your back 
❌ don’t stomp the ground as you move side to side

✅ do think about being as light as a feather to protect your joints 
✅ do pump your arms (opposite arm and foot up)

Up & Overs

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

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

Form Tips: 
• Toes and knees pointing forward
• Good posture, neutral spine, and lock in everything from your hips up 
• Focus on driving through the leg that is forward 
• as you lower into the lunge keep your front foot planted, driving through your heel and gripping the floor with your toes for stability 
• pump your arms (opposite arm and leg) for momentum 
• land softly, letting your joints absorb the shock 

❌ don’t let your knee cave in or fall out 

✅ do start slow to get down the form then speed up 

Modification #1:
• don’t sink all the way down into the lunge
• only go as low as you feel comfortable to 
• use the same form tips above 

Modification #2:
• use a wall for balance 
• sink down and stay low the entire time to 
quick switch step back lunges 
• use the same form tips above

Split Jumps

Advanced: dumbbell 
Beginner: bodyweight 

Form tips: 
- heels and toes planted hip width apart 
- ribs locked down and core is tight 
- drive up pushing through your heels 
- keep your knees in line with your toes 
- squeeze your glutes at the top and return slowly keeping the tension in your glutes the entire time 

*if you feel it too much in your quads your feet might be too close to you
*if you feel it too much in your hamstrings your feet might be too far away from you 

❌ don’t arch your back as you drive up 
❌ don’t let your knees cave in at the top 

✅ do keep your ribs locked down to avoid placing the load on your spine

Glute Bridge

Alternate every 5 seconds between quick feet and jogging 

Form tips: 
• stay light on your feet 
• keep a soft bend in your knees 
• keep your core tight 
• sink down and keep knees in line with toes during quick feet

Quick Feet to Jog

Complete time/reps on both sides 

Advanced: regular 
Beginner: modification 

Form tips: 
• begin with core locked in, spine neutral, and shoulders locked back. 
• hop into a split stance keeping knees in line with toes and drive the weight into a press landing directly over shoulders 

❌ don’t let knees cave in 
❌ don’t lean to one side 

✅ keep your body in a straight line up and down 
✅ focus on power and stability

(Left) Dumbbell Split Jump to Press

Advanced: keep same 
Intermediate/beginner: modification #1 or #2 

Form tips: 
• hands right below shoulders 
• core locked in 
• drive knees into chest (as far as you can) 
• land soft on your feet by keeping your weight in your arms

Mountain Climbers

(Right) Dumbbell Split Jump to Press

EMOM

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

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

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