Name: Playbook - Flourish Fit - Week 1 | Lower Body Circuit + Core
Uploaded: 2024-04-24T20:26:58.034Z
Duration: 45 min
Description: Week 1 | Lower Body Circuit + Core

Hana

Jaime

Mallory

Loving the ab circuits! So tough but soooo needed

Alyssa

Loved the circuit style for this leg day! Proud of doing both of the ab circuits this week! Thanks for helping me to be consistent 🤍

Michelle

Autumn Walter

Alex

Complete each exercise then repeat for the rounds given

Total reps include both sides (8 reps each way) 

Advanced: weighted 
Beginner: bodyweight or modification 

Form Tips: 
• Toes and knees pointing forward
• Good posture, neutral spine, and lock in everything from your hips up 
• Your focus is always on the leg that is forward 
• Plant your front foot with heel down and gripping the floor with your toes for balance 
• as you lower, allow your knee to come forward as you drive your hips back 
• push up through your heel, focusing on your glutes and quads 
• step together between each lunge to reset 

❌ don’t let your knee cave in or fall out 
❌ don’t use your back leg to drive up 

✅ do think about using your glutes and quads 
✅ do slow down

Walking Lunge

Advanced: weighted 
Beginner: bodyweight

Form tips: 
• heels planted hip width apart
• keep ribs locked down & core tight through the entire movement 
• legs mostly straight with slight bend in knee at bottom of bridge 
• as you drive up, straighten your legs & flex hamstrings 

❌ don’t arch your back 

✅ do focus on your hamstrings, keeping tension in them through the entire movement & flexing them at the top 
✅ do move slowly for better mind to muscle connection

Elevated Hamstring Bridge

Form tips:
• feet slightly wider than hip width and toes slightly pointed out 
• heels and toes planted and gripping the floor
• spine neutral and abs are locked in 
• elbows are in a prayer position inside of knees
• drive knees back as you straighten your legs (focus: hamstrings & glutes)
• drive knees forward as you go back into a squat (focus: quads) 

❌ don’t let your back round 
❌ don’t let your knees cave in 

✅ do slow down and control your body 
✅ do focus on moving through your knees

Frog Squat

Advanced: regular 
Beginner: modification 

Form tips: 
• begin with a neutral spine, shoulders back, and abs locked in 
• hop feet out slightly wider than hip width apart and toes slightly pointed out 
• as you lower drive knees out in line with toes 
• drive up through your heels 

❌ don’t let knees cave in 
❌ don’t round back at the bottom of the squat 

✅ do land softly to protect your joints
✅ do keep tension in your glutes as you lower and drive back up

In-out squat jump

Form tips: 
- feet hip width apart
- toes pointed forward 
- standing in good posture 
- drive up through all toes 
- flex your calves at the top 

❌ don’t roll onto the outside of your feet as you drive up

Bodyweight Calf Raise

Lower Body Circuit

Advanced: on elbows
Beginner: on hands 

Form tips: 
• hands/elbows right below shoulders 
• spine neutral
• abs and hips locked in 
• dip your hip to the side then bring back to center 
• focus on squeezing your obliques (side abs) and core. 

❌ don’t arch your back or stick your butt in the air 

✅ do move slowly with control and focus on using your core to move your hips side to side

Plank Hip Dips

Total reps include each side (10 each way) 

Form tips: 
- feet planted hip width apart
- tuck your chin and roll your shoulder blades off the ground
- use your obliques to reach side to side 
- breathe through the movement

Heel Reaches

Total reps include both sides (10 each way) 

Form tips: 
- drive your opposite elbow and knee together squeezing your core
- keep tension in your core the entire time
- move from side to side with control bringing your shoulder blade off the ground 
- fully extend your leg out that is straight 

❌ don’t flop around like a fish or rush the movement 

✅ do breathe through the movement

Bicycle Crunch

Form Tips:
• keep legs as straight as possible 
• reach straight up towards your toes (only go as high as you can) 
• return slowly with control back down 
• always return your head back to the floor to avoid straining your neck 

❌ don’t jerk yourself up 
❌ don’t rush 

✅ do focus on using your core to pull you up 
✅ do breathe through the movement *breathe out as you go up, and breathe in as you return back down* 
✅ do squeeze for a second at the top

Straight Leg Reaches

Core Circuit

Week 1 | Lower Body Circuit + Core

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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!

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Samantha

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Love these workouts! They keep me consistent working out from home💪🏻

April

This was exactly what I needed today 🙌

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Erica

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This was my first true workout since having a baby and I feel AMAZING!!

Summer Stone

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I used heavier dumbells today and it felt good! Love seeing some progress 💪🏻💪🏻

Kamryn

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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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Wk 5 | Elevate HIIT + Deep Core

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 🔥🧡

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15 weeks pregnant and feeling awesome after this! Such a great program

Eboni Farmer

Wk 5 | Elevate Glutes & Legs 2

Katie

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Great way to end the week!! Ready for Mar 18!!!

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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Wk 4 | Elevate HIIT + Deep Core

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 🙌🏼

Wk 4 | Elevate Glutes & Legs 2

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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

Wk 4 | Elevate Glutes & Legs 1

Elevate Split | Week 4 Details

Mickaela

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Great arm work out! Defined arms comingggg 💪🏼

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Amazing! Love the leg press superset 🔥

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

Wk 3 | Elevate Total Upper Burn 1

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

Wk 2 | Elevate Glutes & Legs 2

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

Wk 2 | Elevate Full Body Burn 🔥 EMOM

Laura

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

Week 1 | Lower Body Circuit + Core

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