Name: Playbook - Flourish Fit - Wk 8 | Day 5 | Upper Body Accessory + Core
Uploaded: 2024-04-24T20:26:57.474Z
Duration: 50 min
Description: Wk 8 | Day 5 | Upper Body Accessory + Core

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

Forward 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 (8 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

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 triceps 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

Tricep Press Down

Superset

Total reps include both sides (8 reps each way)

Form tips
• thumbs pointing up
• starting position with weights up and keeping biceps flexed the entire time, one side lowers at a time 
• 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 before returning up

Hammer Curl, 2 Up 1 Down

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.

Form Tips: 
• hands placed below shoulders 
• knees placed tight below hips
• feet hip width apart 
• drive up using your core, knees hovering about 2 inches off the ground 
• keep your spine neutral 
• lock in your core and squeeze as you tuck your knee straight forward 

❌ don’t round or arch your back 
❌ don’t lift your knees too high off the ground 

✅ do keep breathing 
Exhale: as you lift and tuck 
Inhale: as you lower

Bear Plank to Knee Tuck

Breathing:
• Inhale: as hips drop and knees go back to 90 degrees 
• Exhale: as knees tuck in and hips drive up 

Modification:
• Limit range of motion (don’t drive hips up as high) 
• open up knees into a Diamond shape to help open hips if they feel tight 

Form tips: 
• hold onto a sturdy surface 
• drive knees in then drive hips up using your core 
• keep low back press down as hips drop and knees come back to 90 degrees 
• lower with control

Bent Knee Reverse Crunch

Total reps include both sides (5 each way) 

Advanced: regular dead bug 
Beginner: modification, 90 degree heel taps

Form tips: 
- knees begin in a 90 degree angle, right above your hips 
- arms begin right over shoulders 
- begin by locking in your core 
- as you extend, keep your spine in the same position 

❌ don’t arch your back as you extend 
❌ don’t rest your hands and feet on the ground when you extend or you’ll lose tension in your core 
❌ don’t bring your knees too far in 

✅ do focus on keeping your core locked in the entire time
✅ do breathe through the movement, inhale as you extend and exhale as you come back up

Dead Bug

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Wk 8 | Day 5 | Upper Body Accessory + Core

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

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

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Wk 8 | Day 5 | Upper Body Accessory + Core

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