Name: Playbook - Flourish Fit - Week 6 | Lower Body Circuit + Core
Uploaded: 2024-04-24T20:26:57.919Z
Duration: 45 min
Description: Week 6 | Lower Body Circuit + Core

Jasmin

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

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: 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

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

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 each side (10 each way) 

Form tips: 
- feet planted hip width apart
- tuck your chin and roll your shoulder blades off the ground
- use your obliques to reach side to side 
- breathe through the movement

Heel Reaches

Core Circuit

Week 6 | Lower Body Circuit + Core

Wk 8 | Elevate HIIT + Deep Core

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!

Week 6 | Lower Body Circuit + Core

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