Name: Playbook - Flourish Fit - Wk 2 | Day 1 | Lower Body #1
Uploaded: 2024-04-24T20:26:57.836Z
Duration: 50 min
Description: Wk 2 | Day 1 | Lower Body #1

Candace

Ahh was very tired from not sleeping good last night, so I struggled a lot but at least I did it! 🙌

Amanda

starting to feel a difference with kneeling squats already 😁 these were SO tough last week

Abby

Jessica

Felt much better with these today! Increased weights as well!

Janet

Love this one I feel so strong!! 💪🏽

Jasmin

Kylie

Who’s ready for week two?! 🥳 remember this week we are focusing on making improvements from last week! I didn’t make progress in every lift but I did in my hip thrusts and that’s a win! Feeling strong and feeling good. So excited for you guys to crush this week!

Mickaela

Great start after a week of being sick. Feeling the 🍑 gains already!!

Montana

Use these movements to help activate your muscles before beginning your 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

Advanced: weighted 
Beginner: body weight 

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

Weighted Donkey Kick

Hold for 15-45 seconds depending on fitness level 

Form Tips:
• knees in a 90 degree angle 
• lock in core, shoulders rolled back on wall, spine neutral 
• keep heels and toes plants
• flex quads, glutes, and core 

❌ don’t use your hands to push on your legs or hold you up on the wall 
❌ don’t let heels come up off the ground 

✅ do continue to breathe through the movement

Wall Sit

Activation

Advanced: barbell or dumbbell 
Beginner: dumbbell or bodyweight 

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 locked in 
• drive hips back and knees forward 

❌ 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

Squat

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

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.

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

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

Superset

Advanced: weighted 
Beginner: bodyweight only 

Form Tips:
• knees hip width apart 
• shoulders back, abs tight, neutral spine 
• drive hips back towards feet 
• pause for a second at the bottom keeping the tension in your glutes 
• use your glutes to drive your hips forward 

❌ don’t round or arch your back 

✅ do focus on the movement through your hips
✅ do keep tension in your glutes the entire time

Kneeling Squat

Wk 2 | Day 1 | Lower Body #1

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Quads were shaking too bad do do the finisher 😅

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Melinda Elam

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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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Laura

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

Wk 2 | Day 1 | Lower Body #1

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