Name: Playbook - Flourish Fit - Wk 2 | Day 1 | Total Lower Body
Uploaded: 2024-04-24T20:26:57.424Z
Duration: 50 min
Description: Wk 2 | Day 1 | Total Lower Body

I definitely feel an imbalance in my right and left legs. My right one feels good, but the left just feels weak. Gonna have to work on that, for sure, but other than that, it was amazing! And to think I almost didn't want to work out! 🦋💪🏼

Brittany Marie

Great way to get back into it after the holidays!

Autumn Walter

Felt so good after not working out the past 2 weeks!

Nicole

First workout in 2 weeks, felt good to get back into it!!💪🏼

Chelsea

Melanie

What a great way to start a new week 🤗

Annika

3 steps, 3 pulses, repeat back and forth 

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 
• move slowly on the pulses keeping tension in glutes and continue driving knees out against the band 

❌ don’t let knees cave in 
❌ don’t point toes outward as you step laterally 

✅ do keep tension on the band by driving knees out 
✅ do keep glutes flexed

Banded Lateral Walk to Pulses (glute activation)

Total reps include both sides (8 reps each way) 

Advanced: weighted 
Beginner: bodyweight or modification 

Form Tips: 
• Toes and knees pointing forward
• Good posture, neutral spine, and lock in everything from your hips up 
• Your focus is always on the leg that is forward 
• Plant your front foot with heel down and gripping the floor with your toes for balance 
• as you lower, allow your knee to come forward as you drive your hips back 
• push up through your heel, focusing on your glutes and quads 
• step together between each lunge to reset 

❌ don’t let your knee cave in or fall out 
❌ don’t use your back leg to drive up 

✅ do think about using your glutes and quads 
✅ do slow down

Walking Lunge

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: 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

Advanced: weighted 
Beginner: bodyweight

Form tips: 
• knees always driving in the same direction as toes 
• heels and toes planted 
• shoulders back, abs locked in, neutral spine
• pulse slowly, only coming halfway up 

❌ don’t let your knees cave in 
❌ don’t round your back 

✅ do focus on your quads, inner thighs and glutes 
✅ do move slowly, controlling each pulse

Goblet Squat Pulses

Superset

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

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

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

Wk 2 | Day 1 | Total Lower Body

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Wk 2 | Day 1 | Total Lower Body

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