Name: Playbook - Flourish Fit - Week 1 | Mobility + LISS
Uploaded: 2024-04-24T20:26:58.038Z
Duration: 50 min
Description: Week 1 | Mobility + LISS

Viry🌸

Felt so good to focus on mobility and LISS 😌 something I definitely need to give more focus too!

Daisy

I’ve been feeling a little under the weather, but wanted to still get some movement in, so this was perfect for today!

Sarah

Walk + elliptical + this. Feeling great and sore in the best way haha

Nicole

Complete each exercise then repeat for the rounds given.

Complete for 40 seconds total 

Form tips:
- keep your glutes in the same position, try to avoid letting them slide around 
- keep your knees in a 90 degree angle 

If doing the advanced option: 
- keep your core tight as you rotate for balance 
- twist your torso toward your outer knee as you turn each way to get the full rotation

90/90 Hip Drill

Complete for 30 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

Complete 30 seconds on each side 

Form tips:
- drive knee forward over toes (or as far as you can) 
- move back and forth slowly focusing on your ankle

Ankle Dorsiflexion Stretch

Hold for 30 seconds at the bottom of the stretch 

Form tips:
- feet hip width apart 
- toes just slightly pointed out 
- neutral spine 
- drive hips back and knees forward as you lower
- keep knees driving out (not in)
- challenge yourself to keep your spine in a neutral position at the bottom of the squat 
- keep breathing

Squat Stretch

Complete for 30 seconds total 

Form tips:
- sit tall in good posture 
- focus on breathing through the movement

Neck Rotations

Mobility Routine

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

Week 1 | Mobility + LISS

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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!

Emily

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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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Chelsea

Crae

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

Summer Stone

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Wk 6 | Elevate HIIT + Deep Core

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

Kamryn

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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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!!!

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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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 🙌🏼

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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 💪🏼

Wk 3 | Elevate Total Upper Burn 2

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

Wk 3 | Elevate Total Upper Burn 1

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

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Wk 2 | Elevate HIIT + Deep Core

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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)

Week 1 | Mobility + LISS

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