Name: Playbook - Flourish Fit - Wk 3 | Day 1 | Glutes, Quads, & Hamstrings
Uploaded: 2024-04-24T20:26:57.112Z
Duration: 50 min
Description: Wk 3 | Day 1 | Glutes, Quads, & Hamstrings

I'm behind a week but I got back into it today & holy cow! My glutes are on fire!

Brittany Marie

Legs are 💀 love seeing you all crushing this workout 👏🏽👏🏽

Mickaela

Nicole

Woo loved this workout!! Took yesterday off because I wasn’t feeling 💯 and I’m glad I did because I felt so much better today, so I could crush this workout 🥳

Rose

This day has been tough and I had zero motivation. Eventually I had to do this workout in two paras but I'm happy that I got this done! Tomorrow is a new day 🩵

Annika

That was probably one of the best workouts I’ve had! 🔥🔥Took a few weeks off and this workout reminded me of my why!

Marissa

Autumn Walter

Daisy

First workout in a while and that definitely killed me!

Cindy

Claire

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.

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

This is a great move to increase mobility before your workout 

Complete on each side 

Form tips:
• keep knees in line with toes
• drive hips forward and feel a slight stretch in your hip flexors 
• drive hips back and straighten leg to feel a stretch in your hamstring 
• move slowly & listen to your body (don’t stretch to the point of pain, it should just feel like a slight pull)

Hip Flexor & Hamstring Stretch

Activation & Mobility

Complete reps on each side before the next set 

Advanced: barbell or dumbbell
Beginner: body weight or modification 

To elevate your foot you can use: large plates, a step box, bottom of staircase, books, etc.

Form Tips: 
• Toes and knees pointing forward
• Good posture, neutral spine, and lock in everything from your hips up 
• Focus on driving through the leg that is forward 
• Keep your front foot planted, driving through your heel and gripping the floor with your toes for balance 

The point of the elevation is to increase range of motion. Go as low as you feel comfortable to, aiming to bring your knee as close to the ground as possible. If you still need to work on your range of motion, don’t add the elevation. 

❌ 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

Deficit Step Back Lunge

Advanced: barbell or dumbbell
Beginner: dumbbell or modification 

Form tips: 
• feet hip width apart, toes pointed forward 
• knees in-line with toes through the entire movement 
• heels planted and toes gripping the ground 
• barbell: weight should begin right over shoe laces or an inch or two away from shins. Holding the weight right outside of legs (forearms and knees should be touching) 
• dumbbell or modification: weight should begin right between toes. Holding weight right between legs (elbows and knees touching) 
• lock into place before lifting: hips down and back, neutral spine, shoulders back, and abs locked in *check these points before every rep 
• drive through your heels, keeping your toes planted until you are standing straight up 
• as you lower, slightly drive hips back and down until you are in the same position you started in
• the weight should always move in a straight line up and down keeping it close to your body the entire time 

❌ don’t round your back when lifting 
❌ don’t tilt your pelvis forward into a butt squeeze at the top 
❌ don’t think about using your upper body to lift the weight 
❌ don’t let the weight swing/move away from your shins/feet as you lower 

✅ do think about pushing the ground away from you as you lift up 
✅ do move with control and lower slowly to protect your body and focus on mind to muscle connection 
✅ do keep everything from your hips up locked in place (shoulders back, neutral spine, abs locked in)

Deadlift

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: 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

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

Low & Narrow stance will target your quads 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: 
• Elevate heels for greater range of motion to help target your quads & really focus on driving knees forward

Leg Press Low & Narrow

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

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

Wk 3 | Day 1 | Glutes, Quads, & Hamstrings

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I really appreciate all the tips helps me think about core and correct form!

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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

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Great way to end the week!! Ready for Mar 18!!!

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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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Melinda Elam

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.

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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😮‍💨

Joya

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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)

Wk 3 | Day 1 | Glutes, Quads, & Hamstrings

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