Name: Playbook - Flourish Fit - Wk 1 | Elevate Glutes & Legs 2
Uploaded: 2024-04-24T20:26:56.928Z
Duration: 50 min
Description: Wk 1 | Elevate Glutes & Legs 2

Feeling like a little baby giraffe trying to walk 😂😅

Melinda Elam

Danielle

Leslie Clark

Victoria

Nicole

Mindy

was not prepared for the hamstring finisher 💀

Andrea

Annika

Alex

Emily

Follow these movements to help warm-up & activate your muscles before you begin the workout.

Complete for 60 seconds total 

Form tips:
- keep your glutes in the same position, try to avoid letting them slide around 
- keep your knees in a 90 degree angle 

If doing the advanced option: 
- keep your core tight as you rotate for balance 
- twist your torso toward your outer knee as you turn each way to get the full rotation

90/90 Hip Drill

Advanced: knees don’t rest between reps
Beginner: modification, knees rest between sets 

Form Tips: 
• begin on all 4s knees below hips, hands below shoulders 
• keep your core locked in and spine neutral 
• drive knees back to straighten legs & flex quads at the top 
• lower slowly with control keeping tension in your quads 

❌ don’t use your upper body to drive up 
❌ don’t round or arch your back 

✅ do focus on using your quads to drive up and squeeze them at the top
✅ do focus on moving through your knees forward and back

Bear Plank Quad Squeeze

Warm-Up

Band is optional 
Complete reps on each side, minimal to no breaks going back and forth all the way up to 7 reps total - get those glutes burning!!! 🔥

Form tips: 
• hands below shoulders & knees below hips
• keep hips squared (try not to lift your hip as you lift your leg) 
• keep knee in a 90 degree angle
• drive knee out, focusing on squeezing your outer glute

Glute Activation: Banded Fire Hydrants

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 step up vs regular step up: the goal of a glute biased step up is to help you focus more on control and placing a greater demand on the glutes by loosely holding onto something for balance and a greater hinge in the hips. A regular step up is more balanced between lower body muscles as well as challenging strength and stability. 

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 
• heel planted and toes gripping on the platform 
• drive hips way back and slightly lean more forward than a regular step up 
• loosely hold onto a surface or wall for stability 
• drive up through the leg that is up (thing about pushing the box down and away from you as you step up) 
• keep tension in your glutes the entire time 
• 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 from you using your leg that is up 
✅ do keep tension in your glutes as you drive up and lower slowly with control

Glute Biased Step Up

If you are new to working out, start with bodyweight and work your way up to using a dumbbell 

*glute biased: drive hips back further than you would in a regular squat 

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 braced to keep your upper body locked in 
• hinge hips as you drive hips back 
• think about pushing the ground away from you as you drive back up *this will help you isolate your lower body and glutes 

❌ 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

Glute Biased Dumbbell Squat

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

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: hold dumbbell, kettlebell 
Beginner: bodyweight 

Regular tempo down
Pause at the bottom 
and controlled 4 seconds up 

*focus on quads  

Form tips:
• feet more narrow than hip width and toes just slightly pointed out 
• heels elevated and toes planted and gripping the floor
• spine neutral and abs are locked in 
• focus on driving knees forward as you lower and hips will slightly hinge back 

❌ 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 quads

Elevated Heel Quad Squat, 4 sec Tempo Up

Hamstring biased: drive hips back with minimal bend at the knee (you should feel it more in your hamstrings keeping legs straighter) 

*toes elevated for greater hamstring stretch 

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 heels and toes planted planted

❌ 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 hamstrings  
✅ do slow down so you don’t use your back to lift the weight

Hamstring Biased RDL w/ Toes Elevated

Superset

Bonus finisher is optional: rest as needed but aim to complete all reps at once and burn up those hamstrings! 

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

Bonus Finisher 🔥 Elevated Hamstring Bridge

Wk 1 | Elevate Glutes & Legs 2

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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!

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Samantha

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Love these workouts! They keep me consistent working out from home💪🏻

April

This was exactly what I needed today 🙌

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Wk 7 | Elevate Glutes & Legs 2

Erica

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Chelsea

Crae

Wk 7 | Elevate Total Upper Burn 1

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

Summer Stone

Wk 7 | Elevate Glutes & Legs 1

Elevate Split | Week 7 Details

Wk 6 | Elevate HIIT + Deep Core

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

Kamryn

Kristan

Wk 6 | Elevate Total Upper Burn 2

Held my wall sit for 3 minutes and was SHAKING

Wk 6 | Elevate Glutes & Legs 2

Wk 6 | Elevate Full Body Burn 🔥 AMRAP

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

Wk 6 | Elevate Total Upper Burn 1

Elizabeth Alcantara

Whitney

Wk 6 | Elevate Glutes & Legs 1

Elevate Split | Week 6 Details

Wk 5 | Elevate HIIT + Deep Core

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

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

Wk 5 | Elevate Total Upper Burn 2

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

Eboni Farmer

Wk 5 | Elevate Glutes & Legs 2

Katie

Wk 5 | Elevate Full Body Burn 🔥 Circuit

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 😅

Wk 5 | Elevate Glutes & Legs 1

Elevate Split | Week 5 Details

Wk 4 | Elevate HIIT + Deep Core

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

Wk 4 | Elevate Total Upper Burn 2

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

Wk 4 | Elevate Glutes & Legs 2

Wk 4 | Elevate Full Body Burn 🔥 EMOM

Brogan

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

Wk 4 | Elevate Total Upper Burn 1

Kristen

Wk 4 | Elevate Glutes & Legs 1

Elevate Split | Week 4 Details

Mickaela

Wk 3 | Elevate HIIT + Deep Core

Great arm work out! Defined arms comingggg 💪🏼

Wk 3 | Elevate Total Upper Burn 2

Amazing! Love the leg press superset 🔥

Wk 3 | Elevate Glutes & Legs 2

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

Bridgit

Wk 3 | Elevate Full Body Burn 🔥 AMRAP

Courtney

Wk 3 | Elevate Total Upper Burn 1

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

Wk 3 | Elevate Glutes & Legs 1

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Wk 2 | Elevate HIIT + Deep Core

Wk 2 | Elevate Total Upper Burn 2

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 🥵🫶🏽

Wk 2 | Elevate Full Body Burn 🔥 EMOM

Laura

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

Wk 1 | Elevate Glutes & Legs 2

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