Name: Playbook - Flourish Fit - Deload Week | Core + LISS
Uploaded: 2024-03-15T16:02:38.342Z
Duration: 45 min
Description: Deload Week | Core + LISS

Nicole

Complete each exercise for the reps give them repeat for a total of 4 rounds.

Hold for time: 20-60 seconds depending on fitness level 

Advanced: on elbows
Beginner: modification on hands 

Form Tips:
• elbows (or hands if using modification) directly below shoulders 
• spine in a neutral position 
• hips locked in and flexing glutes & quads 
• feet hip width apart 
• squeeze your core from front to back, keeping it flexed the entire time 

❌ don’t arch your back or lift your hips in the air 
❌ don’t look up 

✅ do keep breathing and squeeze your core tighter every time you breathe out 
✅ do shift your body slightly forward over your elbows/hands for better core activation

Plank

Total reps include both sides (6 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

Advanced: dumbbell 
Beginner: body weight 

Complete reps on each side 

Form tips: 
• begin by placing your knee in a 90 degree angle in front of you with your heel planted and toes gripping the ground 
• keep your glutes flexed for more stability and balance throughout the movement 
• squeeze your core 
• focus on using your core to drive your arms across your body in a diagonal line 

❌ don’t let your ribs flare out (keep them locked down) 
❌ don’t move too quickly that you can’t focus on core engagement 

✅ do breathe through the movement

Half Kneeling Wood Chop

Advanced: full sit up 
Beginner: modification, diamond crunch 

Form tips:
- relax knees and hips
- tuck your chin as you sit up 
- roll your shoulder blades off the ground squeezing your core

❌ avoid bouncing or jerking yourself up 

✅ return back down slowly keeping your core tight the entire time

Diamond Sit Up

Ab Circuit

Low Intensity Steady State Options:
• incline treadmill walk (5-10% incline) 
• walk outdoors 
• moderate hike 
• cycling 
• stair climber 
• running (if you are an advanced runner) 
• rowing 

Choose a form of cardio that you can maintain the same low-moderate intensity speed for the entire duration of time. 

Complete for 20-30 minutes

LISS

Deload Week | Core + LISS

Wk 8 | Elevate HIIT + Deep Core

My biggest take away after my first flourish fit workout. I didn’t feel alone in my workout! I didn’t realize how just having a workout guide could help so much. I enjoy the time to myself as a busy mom and wife but this was so SO nice!

Deload Week | Core + LISS

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