Name: Playbook - Flourish Fit - Wk 1 | Day 1 | Lower Body
Uploaded: 2024-04-24T20:26:57.396Z
Duration: 50 min
Description: Wk 1 | Day 1 | Lower Body

The wall-sits took my ass out at the end 🍑

Brittany Marie

Omg loooved it, wall sits almost killed me but so glad to be back

Barbora

Awesome first day of the challenge! Super stoked for this one!

Chelsea

Nicole

Just started back up working out after half a year off. Feels so good! Such a good leg burn!

Rachel

Those wall sits at the end 🔥🔥 can’t wait to go through this challenge with you all!!

Rose

Daisy

Y’all were my motivation for this first gym workout in a month after traveling! So excited to crush this challenge and split with you 🫶🏽

Mickaela

Julia

Olivia

Jasmin

Autumn Walter

Great first workout of the challenge! ☺️

Annika

Perfect start to the week!!  My legs are on 🔥

Melissa

Melanie

Great way to start off the morning 💃🏽💪🏽

Hana

Haven’t worked out since thanksgiving and my first workout in the morning in a few years. Feeling great already ☺️

Elena

Use these movements to help activate your muscles before beginning your workout. 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.

Complete reps on both sides

Form Tips:
• elbows below shoulders
• knees below hips 
• lock in abs and hips 
• kick your heel straight back driving through your glutes 
• slightly point toes out as you kick for better glute engagement 

❌ don’t arch your spine as you kick back 
❌ don’t move your hips as you kick back 
❌ don’t rush through the movement 

✅ do focus on driving through your glutes 
✅ do squeeze your glutes at the top and lower with control

Kneeling Kick Back

Complete time/reps on each side 

Form tips: 
• begin with hands below shoulders & knees below hips 
• lock in your core and hips 
• keep your knee in a 90 degree angle 
• drive your knee back -> then to the side -> then down and repeat (you can also go in reverse to change directions) 

❌ don’t arch your back or move your hips as you go through the rotations 

✅ do move with control and focus on opening up your hips

All 4’s Hip Rotations

Activation

Advanced: barbell or dumbbell 
Beginner: dumbbell or 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

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 
• heels and toes planted on the platform 
• drive up through the leg that is up 
• flex your legs and glutes for stability 
• 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 using your leg that is up 
✅ do keep tension in your glutes as you lower slowly with control

Step Up

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.

If you do not have a band, perform with body weight 

Form Tips:
• knees hip width apart 
• shoulders back, abs tight, neutral spine 
• drive hips back towards feet 
• pause for a second at the bottom keeping the tension in your glutes 
• use your glutes to drive your hips forward through the band 

❌ don’t round or arch your back 

✅ do focus on the movement through your hips
✅ do keep tension in your glutes the entire time

Banded Kneeling Squat

Advanced: weighted 
Beginner: bodyweight

Form tips: 
• heels planted hip width apart
• keep ribs locked down & core tight through the entire movement 
• legs mostly straight with slight bend in knee at bottom of bridge 
• as you drive up, straighten your legs & flex hamstrings 

❌ don’t arch your back 

✅ do focus on your hamstrings, keeping tension in them through the entire movement & flexing them at the top 
✅ do move slowly for better mind to muscle connection

Elevated Hamstring Bridge

Superset

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

Wk 1 | Day 1 | Lower Body

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Held my wall sit for 3 minutes and was SHAKING

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I really appreciate all the tips helps me think about core and correct form!

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I loved this workout! I really focused on slowing down the movements and I felt that burn 🔥🧡

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15 weeks pregnant and feeling awesome after this! Such a great program

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Great way to end the week!! Ready for Mar 18!!!

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Heather

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That Bulgarian Split Squat Superset hurt so good 😅

Quads were shaking too bad do do the finisher 😅

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This was exactly what my upper body needed today, especially my back 🙏

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Beat my wall sit from last week! Almost died 😅 but I did it 🙌🏼

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Melinda Elam

I feel my upper body getting stronger and more toned, and I love it! 💪🏻🩷

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Nice and quick workout with a bit of focus on upper body and also getting heart rate up.

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This was a toughy… almost gave up but worth it in the end !!!

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Loved this workout. Challenged me and I was exhausted by the last two workouts but it was a good exhausted!!

Awesome!! Really felt the burn😮‍💨

Joya

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Live workout will be up by Wednesday! You’re gonna love this one 🥵🫶🏽

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Laura

Woo great workout .. but how can I avoid working my upper traps as much (have so much tension there already)

Wk 1 | Day 1 | Lower Body

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