Name: Playbook - Flourish Fit - Wk 12 | Elevate Glutes & Legs 2
Uploaded: 2024-04-24T20:26:58.170Z
Duration: 50 min
Description: Wk 12 | Elevate Glutes & Legs 2

Viry🌸

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

Band is option 
Complete reps on each side 

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

Fire Hydrant (optional: banded)

Warm-Up

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 

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

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

Advanced: barbell or dumbbells
Beginner: dumbbells

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

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: 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

🧚Optional Bonus Finisher: Elevated Hamstring Bridge 🔥

Wk 12 | 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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Love these workouts! They keep me consistent working out from home💪🏻

April

This was exactly what I needed today 🙌

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Erica

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

Summer Stone

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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

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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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Elizabeth Alcantara

Whitney

Wk 6 | Elevate Glutes & Legs 1

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Wk 5 | Elevate HIIT + Deep Core

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 🔥🧡

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

Melinda Elam

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

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Great arm work out! Defined arms comingggg 💪🏼

Wk 3 | Elevate Total Upper Burn 2

Amazing! Love the leg press superset 🔥

Alex

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 !!!

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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 🥵🫶🏽

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 12 | Elevate Glutes & Legs 2

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