Name: Playbook - Flourish Fit - Wk 10 | Elevate Glutes & Legs 2
Uploaded: 2024-04-24T20:26:58.117Z
Duration: 50 min
Description: Wk 10 | Elevate Glutes & Legs 2

Nicole

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

This move is great for improving mobility before your workout 

Form tips: 
• keep heels and toes planted 
• drive knees forward into a squat and feel a stretch in your hip flexors & ankles 
• drive knees back and feel a stretch in your hamstrings & glutes

Frog Squat Stretch

Beginner: don’t sink as low
Advanced: can go deeper into the stretch 

Form tips:
• keep knees in line with your toes 
• use your glutes to help you shift each way 
• take your time and listen to your body

Lateral Lunge Stretch

Warm-Up

Complete reps on both sides, alternating back & forth 

Form Tips:
• elbows below shoulders
• knees below hips 
• lock in abs and hips 
• drive your heel toward the ceiling (imagine you’re pushing the ceiling away from you) 
• keep tension in your glutes the entire time 

❌ don’t arch your spine as you kick back 
❌ don’t move your hips as you kick back 

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

Activation: Donkey Kick

Complete the first exercise then go straight into the second exercise with minimal rest. Rest once both exercises are complete and repeat for the rounds given.

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

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 
• Working leg (this is the side you should be focused on) should be right below knees at the top of the thrust (if it’s too far forward you’ll feel it more in your hamstrings, if it’s too far back you will feel it more in your quads & knees)
• Supporting leg should be slightly forward only acting as a kickstand for balance 
• keep knee 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 

✅ do go through the full range of motion taking your time to find your balance 
✅ do keep your core tight the entire time to protect your spine

B-Stance 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

Superset

*Glute Biases step up vs regular step up: the goal of a glute biased step up is to place more of the load on the glutes with a greater hinge at the hips as well as adding more control and better muscle activation by loosely holding onto something for balance. A regular step up is more balanced between challenging strength and stability as well as recruiting more lower body muscles than just the glutes. 

Complete reps on both sides 

Gym: cable machine 
Home: Resistance band 
If you do not have a cable machine or resistance band you can use a dumbbell 
Beginner: start with no weight if needed 

Form tips: 
• knees and toes pointed forward 
• lock in everything from your hips up - neutral spine, abs tight 
• heel planted and toes gripping on the platform 
• drive hips back and slightly lean more forward than a regular step up *aim for a greater hinge at the hips than a regular step up 
• loosely hold onto a surface or wall for stability 
• drive up through the leg that is up *focusing on your glutes 
• 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

Cable Glute Biased 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.

Complete on each side

Gym: use any leg press machine 
Home: use dumbbell or body weight modification 

Form tips: 
• place foot more toward center from top to bottom of platform 
• heel and toes planted 
• toes slightly pointed out
• drive knee slightly out in line with toes 
• don’t lock out knees as you straighten your legs 
• keep your other leg resting 

Home modification tips: 
• keep your core locked in
• keep your knees in line with your toes as you lower 
• drive hips back as your knee drives forward
• push the ground away from you drive up
• focus on using your glutes (on the side of the leg that is forward)

Single Leg Press

Gym: use any leg press machine 
Home: use dumbbell modification 

High & wide stance will target your glutes more 

Form tips: 
• heels and toes planted 
• toes slightly pointed out
• drive knees slightly out in line with toes 
• don’t lock out knees as you straighten your legs 

Home modification tip: 
• keep a slight hinge in your hip the entire time so your hips are back and upper body is slightly tilted forward & focus on only using your legs & glutes

Leg Press High & Wide

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. **I suggest using dumbbells for the RDL if using a cable machine at the gym so you can do the exercises next to each other easily.

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

Advanced: barbell or dumbbells
Beginner: dumbbells

*hold for 2 full seconds at the bottom while keeping glutes, hamstrings and abs flexed 

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

RDL w/ Pause

This is an optional exercise to add to the end of your workout for an additional burn! Complete as many reps as possible in a row, rest if needed and jump right back in until all reps are completed 

Form tips: 
- heels and toes planted hip width apart 
- chin tucked, ribs locked down and core is tight 
- drive up pushing through your heels 
- at the top of the bridge, drive knees out using your outer glutes 
- return back down 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 tucked to avoid placing the load on your spine

🧚Optional Finisher: Glute Bridge to Abduction 🔥

Wk 10 | Elevate Glutes & Legs 2

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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

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

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Kristen

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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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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😮‍💨

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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)

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