Name: Playbook - Flourish Fit - Wk 3 | Day 4 | Lower Body #2
Uploaded: 2024-04-24T20:26:57.801Z
Duration: 50 min
Description: Wk 3 | Day 4 | Lower Body #2

Follow these movements to help activate your muscles before you begin the 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

Form Tips:
• elbows below shoulders
• knees below hips 
• lock in abs and hips 
• kick your heel straight back driving through your glutes 
• slightly point toes out as you kick for better glute engagement 

❌ don’t arch your spine as you kick back 
❌ don’t move your hips as you kick back 
❌ don’t rush through the movement 

✅ do focus on driving through your glutes 
✅ do squeeze your glutes at the top and lower with control

Kneeling Kick Back

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 only return 1/2 way down before driving back up 

*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 
❌ don’t bounce up and down with the pulses 

✅ do keep your ribs locked down to avoid placing the load on your spine
✅ do move slowly with control through the pulses keeping tension in your glutes

Glute Bridge Pulses

Activation

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

Reps are to be completed on each side before going into the next set 

Advanced: dumbbell
Intermediate: body weight only 
Beginner: modification 

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 

❌ 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

Goblet Step Back 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.

Gym: leg extension machine 
Home: shown in video *complete reps on each leg

Gym Form Tips: 
• flex ankles so feet are activated and toes pointed forward (not in or out) 
• sit in good posture with abs locked in 
• drive up thinking about using your quads 
• keep just a slight bend in your knee at the top 
• lower with control 

Home Form Tips:
• flex ankles so feet are activated and toes are pointed straight up (not facing in or out) 
• keep quads flexed 
• press back against wall and keep core locked in 
• just tap heel, don’t completely rest your leg down between reps

Leg Extension

Advanced: weighted 
Beginner: bodyweight

Form tips: 
• wide stance, toes pointing out 
• heels and toes planted 
• shoulders back, abs locked in, neutral spine
• drive knees out toward toes as you lower
• 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

Sumo Squat Pulses

Superset

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

Elevated Hamstring Bridge

Wk 3 | Day 4 | Lower Body #2

Wk 8 | Elevate HIIT + Deep Core

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!

Emily

Wk 8 | Elevate Total Upper Burn 2

Melissa

Nicole

Wk 8 | Elevate Glutes & Legs 2

Annika

Wk 8 | Elevate Full Body Burn 🔥 Circuit

Mindy

Wk 8 | Elevate Total Upper Burn 1

Wk 8 | Elevate Glutes & Legs 1

Elevate Split | Week 8 Details

Samantha

Wk 7 | Elevate HIIT + Deep Core

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

April

This was exactly what I needed today 🙌

Wk 7 | Elevate Total Upper Burn 2

Wk 7 | Elevate Glutes & Legs 2

Erica

Wk 7 | Elevate Full Body Burn 🔥 EMOM

Chelsea

Crae

Wk 7 | Elevate Total Upper Burn 1

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

Summer Stone

Wk 7 | Elevate Glutes & Legs 1

Elevate Split | Week 7 Details

Wk 6 | Elevate HIIT + Deep Core

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

Wk 6 | Elevate Full Body Burn 🔥 AMRAP

It’s been a while since I was at the gym. This workout was great! I’m not feeling too sore either 🤩

Wk 6 | Elevate Total Upper Burn 1

Elizabeth Alcantara

Whitney

Wk 6 | Elevate Glutes & Legs 1

Elevate Split | Week 6 Details

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

Wk 3 | Elevate HIIT + Deep Core

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 !!!

Wk 3 | Elevate Glutes & Legs 1

Elevate Split | Week 3 Details

Wk 2 | Elevate HIIT + Deep Core

Wk 2 | Elevate Total Upper Burn 2

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

Wk 2 | Elevate Glutes & Legs 2

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 3 | Day 4 | Lower Body #2

More workouts from Flourish Fit