Name: Playbook - Flourish Fit - Week 3 | Lower Body Circuit + Core
Uploaded: 2024-04-24T20:26:57.988Z
Duration: 45 min
Description: Week 3 | Lower Body Circuit + Core

This was intense. I was tired halfway through!

Afia

Such a good burn! Slow and controlled is key 🥵

Jaime

Melissa

Abby

Legs are jello 🙌🏽 you got this ladies! Slow and controlled, make it burn.

Mickaela

Love the forward to cross knee tuck ! One of my favs 💗

Jennifer Ricci

Complete each exercise then repeat for the rounds given

Complete reps on both sides 

Advanced: weighted 
Beginner: bodyweight or modification 

Form tips: 
• knees and toes pointed forward 
• lock in everything from your hips up - shoulders back, neutral spine, abs tight 
• heels and toes planted on the platform 
• drive up through the leg that is up 
• flex your legs and glutes for stability 
• lower slowly 

❌ don’t use your back leg or foot to push off 
❌ don’t let your knees cave in 
❌ don’t round your back 

✅ do think about pushing the box away using your leg that is up 
✅ do keep tension in your glutes as you lower slowly with control

Step Up

Complete reps on both sides 

Advanced: regular 
Beginner: modification, staggered stance 

Form Tips: 
• Toes and knees pointing forward
• Good posture, neutral spine, and lock in everything from your hips up 
• Focus on driving your hips back towards the corner of the ceiling behind you 
• Keep your foot planted, toes gripping the floor and driving through your heels 

Modification form tip:
• use your back leg for stability while keeping most of your weight and focusing on the muscles in the leg that is forward 

❌ don’t round or arch your back 
❌ don’t keep lowering any further once your hips stop moving back or your back will take on the load 

✅ do think about using your glutes & hamstrings  
✅ do slow down so you don’t use your back to lift the weight

Assisted Single Leg RDL

Hold for 15-45 seconds depending on fitness level 

Form Tips:
• knees in a 90 degree angle 
• lock in core, shoulders rolled back on wall, spine neutral 
• keep heels and toes plants
• flex quads, glutes, and core 

❌ don’t use your hands to push on your legs or hold you up on the wall 
❌ don’t let heels come up off the ground 

✅ do continue to breathe through the movement

Wall Sit

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 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 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

Every tuck = 1 rep

Advanced: regular or use BOSU ball 
Beginner: use elevated surface 

Form tips: 
• begin with hands below shoulders 
• feet about hip width apart 
• abs locked in, neutral spine, and hips down 
• drive knees into chest using your core, then toward opposite elbows 

❌ don’t stick your butt in the air arching your back 

✅ do keep hands tucked directly under shoulders to protect your joints 
✅ do move slowly for better mind to muscle connection

Forward to Crossover Knee Tuck

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

Core Circuit

Week 3 | 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!

Emily

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Nicole

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Annika

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Mindy

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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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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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Elevate Split | Week 6 Details

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 🔥🧡

Wk 5 | Elevate Total Upper Burn 2

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 😅

Wk 5 | Elevate Glutes & Legs 1

Elevate Split | Week 5 Details

Wk 4 | Elevate HIIT + Deep Core

This was exactly what my upper body needed today, especially my back 🙏

Wk 4 | Elevate Total Upper Burn 2

Beat my wall sit from last week! Almost died 😅 but I did it 🙌🏼

Wk 4 | Elevate Glutes & Legs 2

Wk 4 | Elevate Full Body Burn 🔥 EMOM

Brogan

Melinda Elam

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

Wk 4 | Elevate Total Upper Burn 1

Kristen

Wk 4 | Elevate Glutes & Legs 1

Elevate Split | Week 4 Details

Wk 3 | Elevate HIIT + Deep Core

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

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 3 | Lower Body Circuit + Core

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