Name: Playbook - Flourish Fit - Week 7 | Lower #1
Uploaded: 2022-06-15T18:46:32.432Z
Duration: 45 min
Description: Week 7 | Lower #1

Victoria Morrissey

giiiiirrllll! the features of your new app blew me away on this first workout with it! made following your program SO easy!

Meriah

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: barbell or dumbbell
Beginner: dumbbell or modification 

Form tips: 
• feet wider than hip width, toes pointed 45 degrees out 
• keep knees driving out in-line with toes the entire time 
• heels planted and toes gripping the ground 
• barbell: weight should begin right over shoe laces or an inch or two away from shins. Holding the weight with arms inside of legs 
• dumbbell or modification: weight should begin right between feet. Holding the weight with arms inside of legs 
• lock into place before lifting: hips down and back, neutral spine, shoulders back, and abs locked in *check these points before every rep 
• drive through your heels, keeping your toes planted until you are standing straight up 
• as you lower, slightly drive hips back and down until you are in the same position you started in
• the weight should always move in a straight line up and down keeping it close to your body the entire time 

❌ don’t round your back when lifting 
❌ don’t tilt your pelvis forward into a butt squeeze at the top 
❌ don’t think about using your upper body to lift the weight 
❌ don’t let the weight swing/move away from your shins/feet as you lower 

✅ do think about pushing the ground away from you as you lift up 
✅ do move with control and lower slowly to protect your body and focus on mind to muscle connection 
✅ do keep everything from your hips up locked in place (shoulders back, neutral spine, abs locked in)

Sumo Deadlift

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.

Advanced: barbell or dumbbell
Beginner: dumbbell or bodyweight 

Form tips: 
• shoulder blades on bench/box
• chin tucked 
• feet hip width apart with toes pointed forward, heels planted and toes gripping the ground 
• feet should be right below knees at the top of the thrust (if they are too far forward you’ll feel it more in your hamstrings, if they are too far back you will feel it more in your quads & knees)
• keep knees in line with toes as you drive up and lower 
• abs locked in and ribs locked down to protect your spine 
• squeeze your glutes at the top and lower with control 

❌ don’t arch your back at the top 
❌ don’t let your knees cave in 

✅ do go through the full range of motion (using a weight you can do so with) 
✅ do keep your core tight the entire time to protect your spine

Hip Thrust

Advanced: barbell or dumbbell
Beginner: dumbbell or bodyweight 

Form tips: 
• shoulder blades on bench/box
• chin tucked 
• feet hip width apart with toes pointed forward, heels planted and toes gripping the ground 
• feet should be right below knees at the top of the thrust (if they are too far forward you’ll feel it more in your hamstrings, if they are too far back you will feel it more in your quads & knees)
• keep knees in line with toes as you drive up and lower 
• abs locked in and ribs locked down to protect your spine 

***squeeze your glutes at the top and only lower halfway, then drive back up. 

❌ don’t arch your back at the top 
❌ don’t let your knees cave in 
❌ don’t rush the pulses or bounce up and down 

✅ do keep your core tight the entire time to protect your spine 
✅ control each pulse keeping the tension in your glutes the entire time

Hip Thrust Pulses

Superset

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

Advanced: use stability ball or modification #1 
Beginner: modification #1 (complete 8 reps on each side) 

Equipment options: stability ball, soft resistance band, towel, tee-shirt, sliders

Form tips: 
• drive hips up into plank position, locking in your core 
• dig heels in for tension and stability 
• use hamstrings to curl towards you while keeping hips up and knees 
• keep knees and toes pointing straight up 
• perform a Glute bridge: driving hips down and up squeezing glutes 
• release slowly, keeping tension in your hamstrings 

Modification #2:
• use one leg for stability keeping toes and heels planted 
• the other leg performs the leg curl 

❌ don’t let hips sink down during the leg curl portion of the movement 

✅ do keep arms/hands on the ground next to you for stability 
✅ do focus on your hamstrings and glutes

Leg Curl to Glute Bridge

Week 7 | Lower #1

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 | Lower #1

Community

More workouts from Flourish Fit