Name: Playbook - Flourish Fit - Wk 4 | Day 1 | Lower Body
Uploaded: 2024-04-24T20:26:57.319Z
Duration: 50 min
Description: Wk 4 | Day 1 | Lower Body

Afia

Chelsea

Julia

Stephanie

Great workout, I love lower body day 🥳💪🏻

Rose

Was not feeling motivated, but I’m so glad I did it!!

Daisy

Olivia

Love that these are quick and dirty 🥵 🔥

Jasmin

This was my favorite leg workout so far!! So good! 💖

Annika

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

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

Complete time/reps on each side 

Form tips: 
• begin with hands below shoulders & knees below hips 
• lock in your core and hips 
• keep your knee in a 90 degree angle 
• drive your knee back -> then to the side -> then down and repeat (you can also go in reverse to change directions) 

❌ don’t arch your back or move your hips as you go through the rotations 

✅ do move with control and focus on opening up your hips

All 4’s Hip Rotations

Activation

Advanced: barbell or dumbbell 
Beginner: dumbbell or bodyweight 

Use a box or bench 

Form tips:
• feet slightly wider than hip width and toes slightly pointed out 
• heels shouldn’t be more than an inch away from box 
• heels and toes planted and gripping the floor
• spine neutral and abs are locked in (no arching your booty out) 
• drive hips back and knees forward as you lower 
•tap the box/bench enough to pause and slightly take the load off but not all the way down where you lean back 
• then drive up using your glutes and legs 

❌ don’t lean back 
❌ don’t squeeze your butt and tilt your pelvis forward at the top of the squat 

✅ do slow down and control your body 
✅ do focus on your glutes and quads

Seated Squat

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.

*Glute-biased up vs regular step up: the goal of a glute-biased step up is to help you focus more on control and muscle activation by loosely holding onto something for balance. A regular step up is more balanced between challenging strength and stability. You should be able to feel greater activation in your glutes during a glute biased step up throughout the entire movement. You should also be able to maintain more control and move slower throughout the entire movement. 

Complete reps on both sides 

Advanced: weighted 
Beginner: bodyweight or modification 

Form tips: 
• knees and toes pointed forward 
• lock in everything from your hips up - shoulders back, neutral spine, abs tight 
• heel planted and toes gripping on the platform 
• drive hips back and slightly lean more forward than a regular step up 
• loosely hold on to a surface or wall for stability 
• drive up through the leg that is up 
• keep tension in your glutes the entire time 
• lower slowly 

❌ don’t use your back leg or foot to push off 
❌ don’t let your knees cave in 
❌ don’t round your back 

✅ do think about pushing the box away from you using your leg that is up 
✅ do keep tension in your glutes as you drive up and lower slowly with control

Glute-biased Step Up

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

Superset

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: 
• 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 4 | Day 1 | Lower Body

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Wk 4 | Day 1 | Lower Body

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