Name: Playbook - Flourish Fit - Week 5 | Lower Body Circuit + Core
Uploaded: 2024-04-24T20:26:57.942Z
Duration: 45 min
Description: Week 5 | Lower Body Circuit + Core

Not looking forward to walking up the stairs back to my apartment 🥵

Autumn Walter

The kneeling Quad move was insane! Loved it!!

Mallory

My quads were on fire from the kneeling sit back!

Afia

Complete each exercise then repeat for the rounds given

*Assisted step up vs regular step up: the goal of an assisted step up is to help you focus more on control and muscle activation by loosely holding onto something for balance. A regular step up is more balanced between challenging strength and stability. You should be able to feel greater activation in your glutes during an assisted step up throughout the entire movement. You should also be able to maintain more control and move slower throughout the entire movement. 

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 
• heel planted and toes gripping on the platform 
• drive hips back and slightly lean more forward than a regular step up 
• loosely hold on to a surface or wall for stability 
• drive up through the leg that is up 
• keep tension in your glutes the entire time 
• 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 from you using your leg that is up 
✅ do keep tension in your glutes as you drive up and lower slowly with control

Assisted 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

Advanced: regular 
Beginner: use a band for assistance 

Form tips: 
• begin with knees hip width apart and in good posture 
• keep your core locked in, especially as you lean back 
• focus on using your quads to perform the movement and pull you back up 

❌ don’t unlock your hips 

✅ move slow to focus on mind to muscle connection in your quads

Kneeling Leg Extension

Hold for 15-30 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 
• drive knees out against band using your outer glutes 

❌ 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 with Abduction

Advanced: keep same 
Beginner: use modification 

Form tips:
• begin in a squat position with feet slightly wider than hip width apart & toes slightly pointed out
• keep your core tight and spine neutral 
• keep knees driving out in line with toes 
• drive your knees forward inline with your toes as you drive your hips back 
 
❌ don’t let knees cave in 
❌ don’t round your shoulders forward 

✅ do land softly and absorb the shock of the ground

Squat Pulse to Jump Squat

Lower Body Circuit

Advanced: reverse crunch or modification #1
Beginner: modification #1 or #2 

Form Tips: 
• hold onto a sturdy surface 
• keep your spine neutral and low back down when your legs are extended 
• drive your knees into your chest and then drive hips up using your core 
• extend back out slowly 

❌ don’t arch your back 
❌ don’t use your whole body to drive up 

✅ do move slowly using your core to control the movement 
✅ do breathe through the movements (exhale as you tuck, inhale as you extend)

Reverse Crunch

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

Advanced: dumbbell 
Beginner: body weight 

Complete reps on each side 

Form tips: 
• begin by placing your knee in a 90 degree angle in front of you with your heel planted and toes gripping the ground 
• keep your glutes flexed for more stability and balance throughout the movement 
• squeeze your core 
• focus on using your core to drive your arms across your body in a diagonal line 

❌ don’t let your ribs flare out (keep them locked down) 
❌ don’t move too quickly that you can’t focus on core engagement 

✅ do breathe through the movement

Half Kneeling Wood Chop

Total reps include both sides (8 reps each way)

Form tips: 
• begin with abs tense, even when laying flat 
• place fingertips behind ear 
• drive opposite elbow and knee together using your core 
• shoulder blade should come off the ground as you crunch and twist 
• release slowly with control 

❌ don’t think about using your arms and legs 

✅ do move slow for better mind to muscle connection (focus on your core)

Opposite Elbow to Knee Crunch

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Week 5 | Lower Body Circuit + Core

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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

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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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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 5 | Lower Body Circuit + Core

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