Name: Playbook - Flourish Fit - Week 2 | Lower Body Circuit + Core
Uploaded: 2024-04-24T20:26:58.010Z
Duration: 45 min
Description: Week 2 | Lower Body Circuit + Core

This was definitely my hardest workout so far!

Sarah

Killer workout! I’m sweatinggg!💪🏽

Jeimmy

Autumn Walter

Had to listen to my body and modify the leg circuit but the abs felt amazing

Alyssa

Mallory

Leg days always get me 🤣 love core added in!

Abby

Woww I’m dead after this- such a good one!!

Alison

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

Advanced: hold dumbbell, kettlebell 
Beginner: bodyweight 

Form tips:
• feet more narrow than hip width and toes just slightly pointed out 
• heels elevated and toes planted and gripping the floor
• spine neutral and abs are locked in 
• drive knees forward and hips back 

❌ don’t let your back round at the bottom of the squat 
❌ don’t squeeze your butt and tilt your pelvis forward at the top 

✅ do slow down and control your body 
✅ do focus on your quads

Elevated Heel Narrow Goblet Squat

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

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 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

Total reps given (6 each way) 

Form tips: 
• the goal is to keep your core stable throughout the movement. This means your core and spine should stay in the same place as you extend your arms and legs out 
• extend your opposite arm and leg straight away from your body
• keep glutes flexed as you extend 
• keep your head down so your neck is neutral with your spine 

❌ don’t arch your back as you extend 
❌ don’t swing your arm and leg 

✅ do move slowly with control 
✅ do hold for a second at the top to find your balance before lowering your arm and leg

Bird Dog

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

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Week 2 | Lower Body Circuit + Core

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I really appreciate all the tips helps me think about core and correct form!

Leslie Clark

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

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

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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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I feel my upper body getting stronger and more toned, and I love it! 💪🏻🩷

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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😮‍💨

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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 2 | Lower Body Circuit + Core

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