Name: Playbook - Flourish Fit - Wk 1 | Day 4 | Posterior Focus (Back & Glutes)
Uploaded: 2024-04-24T20:26:57.385Z
Duration: 50 min
Description: Wk 1 | Day 4 | Posterior Focus (Back & Glutes)

I loved that! Switch day 4 and 5 since I worked long hours yesterday and I'm glad I did. I came back and gave 110% & am proud of keeping up with exercising everyday, even when I am not feeling it. By the end, my mood is completely changed. Such a great workout!

Brittany Marie

Daisy

Annika

Love the workout.  Allowed me to add other favorite moves in too to round it out.  Good pump.  Thx

Teen

Stephanie

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.

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

Form Tips:
• abs locked in 
• drive up, squeezing your upper back
• then drive elbows into sides and squeeze your lats 
• keep glutes flexed 
• hold for a second at the top before lowering back down 

❌ don’t lose tension in your core or it will place the load on your spine 

✅ do breathe through the movement

Lying Lat Squeezes

Activation

Advanced: barbell or dumbbell
Beginner: dumbbell or modification 

Form tips: 
• feet hip width apart, toes pointed forward 
• knees in-line with toes through the entire movement 
• 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 right outside of legs (forearms and knees should be touching) 
• dumbbell or modification: weight should begin right between toes. Holding weight right between legs (elbows and knees touching) 
• 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)

Deadlift

Complete reps on both sides before going into the next set or exercise 

Form tips
• shoulders back, abs locked in, and neutral spine 
• supporting arm right below shoulder 
• double check your shoulder is back before rowing 
• drive your elbow back toward your hip keeping the weight close to your side 
• lower slowly with control 

❌ don’t let your shoulders & back round forward 
❌ don’t swing the weight or use your whole body to row 

✅ do focus on using your back to pull the weight up 
✅ do keep your head down neutral with your spine

Bent-over Single Arm Row

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: 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

Equipment: use dumbbells or kettlebells 

Form Tips: 
• begin by locking in - roll shoulders back engaging your back muscles, lock in your core, and stand in good posture 
• walk back and forth keeping your upper body and back locked in the entire time 

❌ don’t let shoulders round forward 

✅ do grip the weights tightly for better muscle engagement 
✅ do focus on your back and abs

Farmers Walk

Superset

Gym: leg curl machine 
Home: long band 

Form tips: 
• drive hips down on the bench or floor 
• keep your core locked in to protect your spine 
• flex ankles so feet are activated 
• drive up using your hamstrings 
• release with control keeping the tension in your hamstrings the entire time 

❌ don’t let your hips lift up as you curl 
❌ don’t swing your legs up 

✅ do isolate your hamstrings and move with control 
✅ do keep your head down to avoid straining your neck

Hamstring Curl

Wk 1 | Day 4 | Posterior Focus (Back & Glutes)

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

Wk 1 | Day 4 | Posterior Focus (Back & Glutes)

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