Name: Playbook - Flourish Fit - Wk 1 | Day 3 | Glute Focus
Uploaded: 2024-04-24T20:26:57.150Z
Duration: 50 min
Description: Wk 1 | Day 3 | Glute Focus

Nicole

Felt strong and confident today !! Need to adjust my form on the kick backs but loved the workout.

Celinea

Melanie

Definitely felt the burn with that one 🔥😅

Daisy

That had me working up a sweat! 💦🥵 That felt so good rough! Even after working a 12 hour day! Yes!! 👏🏻 So proud if myself!

Brittany Marie

Sometimes our workouts don't go as planned but that's life and that happened today. I did this during my daughter's nap time and she woke up in the middle of my workout. I still finished strong while she was watching and smiling 🥰

Annika

Brittney

Melinda Elam

Victoria

Jasmin

Follow these movements to help activate your muscles before you begin the 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

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 

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

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

Banded Lateral Walk

Activation & Mobility

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 

• Movement starts at the top of the bridge 
• Only lower halfway - keeping tension in your glutes 
• This is a very slow and controlled movement (not as explosive as a hip thrust and shorter range of motion to isolate the glutes) 

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 

❌ don’t arch your back or flare your ribs at the top (stay tucked)

Kas Glute Bridge

Glute Biased: drive hips back and at the same time allow your knees to bend to target your glutes 

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 as you allow your knees to bend 
• 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
✅ do slow down so you don’t use your back to lift the weight

Glute Biased RDL

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.

Total reps include each side 

Advanced: dumbbell
Intermediate: dumbbell or bodyweight
Beginner: bodyweight or modification 

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 
• Keep your front foot planted, driving through your heel and gripping the floor with your toes for balance 

❌ 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

Alternating Step Back Lunge

Gym: cable machine 
Home: long band 

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

Superset

Wk 1 | Day 3 | Glute Focus

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This was exactly what I needed today 🙌

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This was my first true workout since having a baby and I feel AMAZING!!

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I used heavier dumbells today and it felt good! Love seeing some progress 💪🏻💪🏻

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Held my wall sit for 3 minutes and was SHAKING

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It’s been a while since I was at the gym. This workout was great! I’m not feeling too sore either 🤩

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

Leslie Clark

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

Eboni Farmer

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Katie

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

Mallory

Heather

Wk 5 | Elevate Total Upper Burn 1

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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Brogan

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

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Kristen

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Mickaela

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Great arm work out! Defined arms comingggg 💪🏼

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Amazing! Love the leg press superset 🔥

Alex

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

Bridgit

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Courtney

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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

Wk 2 | Elevate Glutes & Legs 2

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 3 | Glute Focus

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