Name: Playbook - Flourish Fit - Week 4 | Total Lower
Uploaded: 2024-04-24T20:26:56.403Z
Duration: 45 min
Description: Week 4 | Total Lower

Couldn't do frog squats so did different workout, side leg lift with 3kg dumbbell 15 reps each leg 3 sets hope its ok

Barbora

OMG those frog squats get me every time 🥵 burns so good haha!

Katelyn

OMG that was a sweaty one for sure ☠️😅🔥

Olivia

Aubrey Mitchell

Courtney

Daisy

I loved doing fewer reps but more rounds for squats! Really pushed myself to do more weight today! 🥳

Faith

Advanced: barbell or dumbbell 
Beginner: dumbbell or bodyweight 

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 
• drive hips back and knees forward 
• hold for 2-3 seconds at the bottom, keeping core braced and flexing lower body 

❌ 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 glutes and quads

Pause Squat

After the first exercise go straight into the second exercise with minimal rest. Then rest once both exercises are complete and repeat for the sets given.

Total reps include each side 

Advanced: dumbbell
Intermediate: dumbbell or bodyweight
Beginner: bodyweight or modification 

Form Tips: 
• Toes and knees pointing forward
• Good posture, neutral spine, and lock in everything from your hips up 
• Focus on driving through the leg that is forward 
• Keep your front foot planted, driving through your heel and gripping the floor with your toes for balance 

❌ 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

Alternating Step Back Lunge

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

Superset

Advanced: barbell or dumbbells
Beginner: dumbbells

Form Tips: 
• Toes and knees pointing forward, hip width apart
• 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 feet planted, toes gripping the floor and driving through your heels 

❌ 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

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

Week 4 | Total Lower

Finally found the split explanation.  Thanks for your help.

Teen

Excited to incorporate these exercises into my workout routine.

Gabbi

Spring Challenge Split | Week 1 Details

Katie DeMoss

This was my first workout post pandemic (no really, since March 2020 😱) and my legs are FEELING it! Such a great workout - I’ve missed this so much.

Great first workout! Loved being able see how to do them and all of the tips. Looking forward to getting stronger and doing these moves better.

Alexis

Week 1 | Total Lower

Loved the modification for chin ups very helpful!

Killer 💪🏼💪🏼 can’t wait to see what’s to come!

Alyssa

So good! Hit everything so good! Feeling so powerful

Montana

Week 1 | push/pull upper

Perfect mix of everything after a stressful and sore day.

Pro tip: go slowwwww on the abs 🥵🥵🥵

Wow amazing workout! This one definitely got me sweating in the best way!😅💪🏻

Lyndsey

Week 1 | Full body EMOM + Ab challenge

Great start to my Saturday! My 🍑 is feeling HUGE!

Actually doable for total beginner even with all equipment! Thank you

Week 1 | glute focus

Claire

Week 1 | upper accessory + abs

Week 1 | LISS

Nicole

Vjeka

Totally did the split backwards last week but excited to go for it the other way this week!

Spring Challenge Split | Week 2 Details

Grace Baldini

I always underestimate those hamstring bridges at the end… they don’t play

Jaime

Week 2 | Total Lower

Surprised myself and made it through 21/30 push ups without modification!! 1% better everyday!

Jasmin

did anybody else struggle through the push up finisher? because my arms were shaking, whew

Abby

Week 2 | push/pull upper

I was not in the mood to workout today, but I'm so happy I did!

Sarah

Kylie

Week 2 | Full Body EMOM + Ab Challenge

PRed my deadlifts by 20lbs today 💪🏼 finally feeling strongggggg

glute day on a Friday? great way to end the week 🍑

Week 2 | glute focus

Getting so much stronger love it!!!!! Never could so plank now do 4x30s and its just second week done xx

This was killer! Hoping to be able to increase the weight starting next week!

Kayleigh

Week 2 | upper accessory + abs

Love that the weathers finally getting nicer in NY. So much easier and less dreadful to get outside! ☀️

Been really consistent with this 🤩 such a great way to finish a workout!!

Got out for an hour hike and then did the mobility stretch session!! Felt so good!! 💪🏼

Chelsea

Week 2 | LISS

Spring Challenge Split | Week 3 Details

Looove the new workouts but couldn't do frog squats, did just 10 but looked nothing like urs so then just did some other workout instead of second set gope thats ok

Week 3 | Total Lower

Took a week off to go camping and I’m feeling it! Ready to get back too it!!

Awesome workout! Stepped up my weight to 25lb dumbbells on the chest press!💪🏼💪🏼

Week 3 | push/pull upper

Week 3 | Full Body EMOM + Ab Challenge

Hit a new deadlift PR today!! Feeling strong 💪🏻💪🏻

Autumn Walter

Week 3 | glute focus

Forced my CrossFit boyfriend to do it with me and he was dying haha

Week 3 | upper accessory + abs

Week 3 | LISS

Spring Challenge Split | Week 4 Details

Can't do push-ups any modification but still trying

I wanted to give up SO BADLY at the end but I told myself I can do anything for 10 reps 😤

Crae Mack

Week 4 | push/pull upper

Had a break few days life happened and feels like it helped me. Todays workout was fairly easy for me as all my muscles were rested xxx thanks girls

got my boyfriend to do this one this morning! def feeling it

Week 4 | Full Body EMOM + Ab Challenge

Looooove how strong im getting. Love this day of workout. Such easy workouts but the burn is unreal! Can't wait to be as strong as you!

Riana Mahmood

Week 4 | glute focus

so good!! I had some extra time so I really had time to focus. such a good way to start my day!

Week 4 | upper accessory + abs

Week 4 | LISS

Spring Challenge Split | Week 5 Details

Straight up waddling out of the gym. Hard af but loved it🔥🔥🔥

Shayla

This was much harder than I anticipated 😅

Week 5 | Total Lower

I love these exercises, the burn is so good!!

Week 5 | push/pull upper

these ab finishers are a great way to end an emom workout!

Week 5 | Full Body EMOM + Ab Challenge

I was honestly a little nervous for this one after seeing all the comments 😅 but I motivated myself with a little dance party and just did it !! It was a bit challenging, but in the best possible way!! Also RIP to my glutes after those single leg bridges 🥲🔥🍑

Week 5 | glute focus

Loved the Ab circuit at the end! Sweating buckets right now 🥵🥵🥵

Week 5 | upper accessory + abs

Week 5 | LISS (Cardio Option #1)

This hits a little different after the lower body day 🥵

Week 5 | HIIT (cardio option #2)

Spring Challenge Split | Week 6 Details

Definitely didn’t want to do this but so glad I convince myself to!!

Those at home leg extensions modifications are 🔥

these workouts always leave my legs SHAKING

Week 6 | Total Lower

suchhhh a good one ☝️ definitely increasing my weights from week to week!!

Week 6 | push/pull upper

That fourth round of the EMOM has me dripping 😅🥵🔥🔥

I’ve never been one to train abs but I honestly LOVE the ab work in these workouts

Week 6 | Full Body EMOM + Ab Challenge

Mallory

Meriah

Week 6 | glute focus

Week 6 | upper accessory + abs

Just finished a 30 minute walk outside and then yoga!

Took a solid 40 min walk with the pups, going all over the neighborhood, and enjoyed the weather!

Week 6 | LISS (Cardio Option #1)

Intervals on the bike and it was 🔥🔥

Week 6 | HIIT (cardio option #2)

Spring Challenge Split | Week 7 Details

ending on wall sits, brutal! feeling the gains tho!

Legs are feeling toasty 🔥 you got this! Really take your time on the first super set and you’ll get the best mind to muscle connection 👏🏽

Week 4 | Total Lower

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