Name: Playbook - Flourish Fit - Wk 9 | Elevate Total Upper Burn 2
Uploaded: 2024-04-24T20:26:58.092Z
Duration: 50 min
Description: Wk 9 | Elevate Total Upper Burn 2

Nicole

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

Complete for 60 seconds total 

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

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

Warm-Up

Start with the heaviest you can go for the first 6 reps, then drop the resistance by 10-30% and complete 10 more reps. Rest and repeat for the sets given

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 - Heavy

Seated Row - Reduce load by 10-30-%

Seated Row Dropset (read description)

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

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: 
• abs locked in and shoulders back 
• feet planted for stability 
• begin with the weights directly over your chest and arms straight 
• as you lower, slightly bend and tuck your elbows to protect your joints. 

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

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

Chest Fly

Advanced: perform off bench 
Beginner: perform on ground 

Form tips: 
• begin by rolling shoulders back and locking them in to help activate lats
• keep abs and ribs locked down 
• begin with weight over chest 
• as you lower keep a slight bend in elbows 
• once lats are fully engaged at the bottom, drive back up *thinking about using your lats and keeping elbows tight 

❌ don’t let elbows flare out 
❌ don’t arch your back or lift ribs as the weight falls back 

✅ do keep your lats engaged the entire time 
✅ do move slowly to protect your joints 

*when on a bench, make sure part of your head/neck is resting to avoid straining your neck - it can be slightly tilted back like mine is in the video just so long as it’s resting.

Lat Pullover

Superset

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
• 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

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 
• rotate your your palm as you lift and lower  

❌ don’t swing your arms 
❌ don’t use your whole body to raise the weights 

✅ do focus on isolating your shoulders

Around the World Shoulder Raise

7 half from the top
7 half from the bottom
7 full
= 21 reps

Form tips
• 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

Bicep 21’s

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 9 | Elevate Total Upper Burn 2

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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 🔥🧡

Wk 5 | Elevate Total Upper Burn 2

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

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

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Courtney

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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 9 | Elevate Total Upper Burn 2

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