Name: Playbook - Flourish Fit - Week 7 | Functional Full Body
Uploaded: 2022-06-15T18:46:29.977Z
Duration: 30 min
Description: Week 7 | Functional Full Body

• You can also do this workout live with me in the live workout section

• every minute on the minute 
• follow the exercise and rest times given 
• increase rest time and reduce exercise time if needed

3 steps, 3 pulses, repeat back and forth 

Form tips: 
• shoulders rolled back, spine neutral, abs locked in 
• slightly sink down to begin by driving hips back and knees forward 
• toes and knees pointing forward 
• drive knees out to step and plant your foot 
• move slowly on the pulses keeping tension in glutes and continue driving knees out against the band 

❌ don’t let knees cave in 
❌ don’t point toes outward as you step laterally 

✅ do keep tension on the band by driving knees out 
✅ do keep glutes flexed

Banded Lateral Walk to Pulses

Advanced: regular or modification #1 
Beginner: modification #1 or #2 

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 
• as you lower into the lunge keep your front foot planted, driving through your heel and gripping the floor with your toes for stability 
• pump your arms (opposite arm and leg) for momentum 
• land softly, letting your joints absorb the shock 

❌ don’t let your knee cave in or fall out 

✅ do start slow to get down the form then speed up 

Modification #1:
• don’t sink all the way down into the lunge
• only go as low as you feel comfortable to 
• use the same form tips above 

Modification #2:
• use a wall for balance 
• sink down and stay low the entire time to 
quick switch step back lunges 
• use the same form tips above

Split Jumps

Complete 20 seconds on each side 

Form tips:
- focus on driving your heel down towards the ground 
- then drive up through all your toes

Down Dog Single Leg Calf Raise

Advanced: regular 
Beginner: modification 

Form tips:
• begin in a plank position with hands below shoulders, abs locked in, and hips down 
• grip the ground with your fingertips 
• hop feet toward chest and back into the plank 

❌ don’t look up 

✅ do land softly on your feet 
✅ do keep your core locked in the entire time to protect your spine

Plank In-Outs

Complete for 60 seconds total 

You can use a resistance band (my personal favorite) a long towel/tee shirt, or a broom. 

Form tips:
- hold wide enough that you feel a slight pull (you don’t want too hold too narrow to begin) 
- keep your abs locked in and ribs locked down (you don’t want your ribs flaring out as you lift up and over) 
- breath through the movement

Shoulder Dislocates

Advanced: regular 
Beginner: modification

Form Tips:
• hands directly below shoulders
• spine in a neutral position 
• hips locked in and flexing glutes for stability 
• squeeze your core from front to back, keeping it flexed the entire time
• as you rotate to the side, drive hips up away from the ground to keep your body in a straight line 

❌ don’t round your top shoulder forward as you rotate to the side 

✅ keep your chest open, and top arm straight over your shoulder 
✅ do keep breathing and squeeze your core tighter every time your breathe out

Alternating Plank

EMOM

Week 7 | Functional Full Body

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 7 | Functional Full Body

More workouts from Flourish Fit