Name: Playbook - Flourish Fit - Week 7 | Lower Body Circuit + Core
Uploaded: 2024-03-15T16:02:38.354Z
Duration: 45 min
Description: Week 7 | Lower Body Circuit + Core

Autumn Walter

Melissa

Honestly the toughest leg day yet 😅 but I’m so happy I did it!! My legs are definitely noodles after that one 🔥🍑😂

Daisy

Complete each exercise then repeat for the rounds given

3 second hold at bottom, 3 pulses = 1 rep

Advanced: dumbbell or barbell 
Beginner: 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 

❌ 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

Squat Hold to Pulse

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

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

Hold for 15-45 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 

❌ 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

Advanced: regular 
Beginner: modification 

Form tips: 
• begin with a neutral spine, shoulders back, and abs locked in 
• hop feet out slightly wider than hip width apart and toes slightly pointed out 
• as you lower drive knees out in line with toes 
• drive up through your heels 

❌ don’t let knees cave in 
❌ don’t round back at the bottom of the squat 

✅ do land softly to protect your joints
✅ do keep tension in your glutes as you lower and drive back up

In-out squat jump

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: regular 
Beginner: modification 

Form tips: 
• place hands under bum (this will help protect your spine and engage your core) 
• keep abs & ribs locked down
• think about driving your spine down on the ground  
• with control kick legs up in down focusing on using your core 

❌ don’t arch your back off the ground 

✅ do breathe through the movement

Scissor Kicks

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

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

Core Circuit

Week 7 | 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 7 | Lower Body Circuit + Core

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