Name: Playbook - Flourish Fit - Wk 2 | Day 5 | Full Body Circuit
Uploaded: 2024-04-24T20:26:57.120Z
Duration: 40 min
Description: Wk 2 | Day 5 | Full Body Circuit

Sweating over here! 👋 this was a bomb workout! It's nice to notice improvement in my stamina; these workouts really do their thing 🩵

Annika

Feeling strong! Took my two days off this week and got right back into it with full body! Feeling strong!

Brittany Marie

Mickaela

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

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

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

Circuit #1 - Lower

If you do not have a band use the dumbbell modification 

Form tips: 
• stand in good posture with shoulders locked down and back, abs tight, and spine neutral 
• keep a slight bend in your elbow 
• lead with your elbows as your open up into the fly 

❌ don’t round your shoulders forward 

✅ do focus on using your rear delts (backs of your shoulders) 
✅ do pause and squeeze with each fly

Banded Rear Delt Fly

Advanced: regular 
Beginner: modification 

Form tips:
• begin with hands directly under shoulders
• feet hip width apart 
• abs locked in and spine neutral 
• grip the ground with your fingertips 
• think about pushing the ground away from you as you drive your hips up 
• squeeze your upper back and flex your arms as you push back 

❌ don’t round or arch your back 

✅ do move slowly with control

Push-Back Knee Taps

Circuit #2 - Upper

• if you don’t have a step box or something to hop up and over on (you can use a bumper plate, stack books, etc), use the modification 
• to make more advanced, elevate the box 
• to make easier, lower the box 

Form tips:
• toes and knees pointing forward 
• abs locked in and standing in good posture 
• keep a slight bend in your knees
• stay on your toes

❌ don’t round your back 
❌ don’t stomp the ground/box 

✅ do think about being as light as a feather to protect your joints

Straddle Box Runs

If you don’t have a step box you can use another object to elevate your hands off the ground like a bumper plate or stacking books. If you don’t have anything to elevate your hands then you can still do this move off the ground. 

Advanced: keep same 
Beginner: use modification on knees 

Form tips: 
• stay leaning into your hands 
• abs & hips locked in 
• spine neutral 
• your hips will want to wobble, challenge them to stay locked in by squeezing your core 

❌ don’t arch or round your back
❌ don’t let your hands get way out in front of your shoulders

Box Plank Up Downs

Advanced: regular 
Beginner: modification (up-up-down-down sequence) 

Form tips: 
• begin in good posture with abs locked in, shoulders rolled back, and neutral spine 
• pump arms and legs (opposite arm up as the leg that is up) 
• Advanced form tip:
   - slightly lean back 

❌ don’t stomp on the box/ground 
❌ don’t be flat on your feet 

✅ do go slower in the beginning to get the movement & form down and then speed up 
✅ do stay light on your feet to protect your joints and increase speed

Toe Taps

Circuit #3 - Cardio

Wk 2 | Day 5 | Full Body Circuit

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

Wk 2 | Day 5 | Full Body Circuit

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