Name: Playbook - Flourish Fit - Week 7 | Lower Body Glute Focus
Uploaded: 2024-04-24T20:26:57.903Z
Duration: 50 min
Description: Week 7 | Lower Body Glute Focus

Nicole

Daisy

bulgarian split squats never get easier 🥵

Abby

Kylie

Complete each exercise in order and then repeat for the sets given. These exercises are meant to help activate your glutes. Complete them after your warm-up and before you begin your lower body workout.

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

Form tips: 
- knees and feet in a diamond shape  
- ribs locked down and core is tight 
- drive up thinking about using your glutes 
- keep your knees driving out 
- squeeze your glutes at the top and return slowly keeping the tension in your glutes the entire time 

❌ don’t arch your back as you drive up 
❌ don’t let your knees come in as you lift up 

✅ do keep your ribs locked down to avoid placing the load on your spine

Frog Pumps

Glute Activation

Complete reps on both sides

Advanced: dumbbells
Intermediate: body weight 
Beginner: modification *only go as low as you feel comfortable to 

*watch the end of the video to see how to get into position 

Form tips: 
• front foot - heel planted and toes gripping the ground, toes pointed forward 
• back foot - resting 
• lock in your core and keep your spine neutral 
• slightly lean forward as you allow your hips to unlock and drive back. 
• let your knee unlock and slightly drive forward, staying in line with your toes 
• push the ground away using your front foot to drive back up 

❌ don’t round or arch your spine 
❌ don’t let your knee cave in 
❌ don’t use your back leg to help you drive up 

✅ do focus on using your glutes and quads 
✅ do lower with control and drive up through your heels

Bulgarian Split Squat

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 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

Advanced: dumbbell 
Beginner: bodyweight 

Form tips: 
- heels and toes planted hip width apart 
- ribs locked down and core is tight 
- drive up pushing through your heels 
- keep your knees in line with your toes 
- squeeze your glutes at the top and return slowly keeping the tension in your glutes the entire time 

*if you feel it too much in your quads your feet might be too close to you
*if you feel it too much in your hamstrings your feet might be too far away from you 

❌ don’t arch your back as you drive up 
❌ don’t let your knees cave in at the top 

✅ do keep your ribs locked down to avoid placing the load on your spine

Glute Bridge

Superset

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

Complete reps on both sides

Advanced: full clam
Beginner: modification, top leg lift only 

Form tips for Advanced: 
• elbow below shoulder
• knee bent in a 90 degree angle 
• try to keep your body in a straight line with hips forward 
• lock in your core 
• drive up through your outer glute, pushing your bottom hip away from the ground 

Form tips for Modification: 
• head resting on hand 
• keep your hips open and in a straight line by placing your hand on your hip 
• feet stacked
• lock in your core 
• focus on lifting your top leg by using your outer glute 

❌ don’t let your hips fall forward or rock backwards 

✅ do focus on only using your outer glutes 
✅ do keep your hips locked in place pointing straight forward to isolate your glutes

Clams

Gym: cable machine 
Home: long band 

Complete reps on each side 

Form tips: 
• slightly hinge at your hips
• lock in your core & hips 
• keep your spine in a neutral position 
• begin with knee bent 
• drive through your heel as you kick back 
• leg will straighten as you kick back 
• flex your glute at the top of the kick and return with control 

❌ don’t arch your back as you kick
❌ don’t swing your leg back too fast 

✅ do keep everything from your hips up locked in 
✅ do focus on driving through your glutes

Standing Glute Kick-Back

Week 7 | Lower Body Glute Focus

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Week 7 | Lower Body Glute Focus

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