Name: Playbook - Flourish Fit - Wk 9 | Day 4 | Upper Body Push
Uploaded: 2024-04-24T20:26:56.953Z
Duration: 50 min
Description: Wk 9 | Day 4 | Upper Body Push

Love this work out! Really opened up my back and shoulders and made me feel strong!💪🏻

Stephanie

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

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

Activation & Mobility

Home Modification: use a yoga mat or stack pillows to elevate your shoulders/chest off the ground

Form tips:
• begin with abs tight 
• roll shoulders back & down, push chest out, and lock into place
• begin with arms straight 
• tuck elbows forward as you lower 
• as you press back up, think about squeezing your elbows together to activate your chest 

❌ don’t flare your elbows out wide 
❌ don’t let shoulders round forward 

The elevation is targeting your upper chest more

Incline Dumbbell Chest Press

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

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

Push Up

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: 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

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.

Form tips:
• keep a slight bend in your elbows 
• focus on using the fronts of your shoulders to drive the weight up 
• rotate the weights at the top so your palms are facing down and squeeze 
• keep your core locked in

Seated Forward Raise w/ Rotation

Form tips:
• keep a slight bend in your elbows as you drive up
• lead with your elbows as you lift 
• avoid shrugging your shoulders 
• squeeze at the top & lower with control

Seated Lateral Raise

Form tips: 
• keep elbows tucked 
• push weight straight out in line with your chest 
• think about squeezing your elbows together as you press out for better shoulder & chest activation 
• also squeeze the weight as you press for better muscle activation 
• keep core locked in

Seated Press Out

Arm finisher 🔥

Wk 9 | Day 4 | Upper Body Push

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Wk 9 | Day 4 | Upper Body Push

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