Name: Playbook - Flourish Fit - Wk 4 | Elevate Glutes & Legs 2
Uploaded: 2024-04-24T20:26:56.834Z
Duration: 50 min
Description: Wk 4 | Elevate Glutes & Legs 2

Nicole

Beat my wall sit from last week! Almost died 😅 but I did it 🙌🏼

Whitney

Melissa

Jasmin

Dear legs and glutes, please recover from this 🥵🧡

Annika

Mickaela

Follow these movements to help warm-up & activate your muscles before you begin the workout.

Complete for 60 seconds total 

Form tips:
- keep your glutes in the same position, try to avoid letting them slide around 
- keep your knees in a 90 degree angle 

If doing the advanced option: 
- keep your core tight as you rotate for balance 
- twist your torso toward your outer knee as you turn each way to get the full rotation

90/90 Hip Drill

Advanced: knees don’t rest between reps
Beginner: modification, knees rest between sets 

Form Tips: 
• begin on all 4s knees below hips, hands below shoulders 
• keep your core locked in and spine neutral 
• drive knees back to straighten legs & flex quads at the top 
• lower slowly with control keeping tension in your quads 

❌ don’t use your upper body to drive up 
❌ don’t round or arch your back 

✅ do focus on using your quads to drive up and squeeze them at the top
✅ do focus on moving through your knees forward and back

Bear Plank Quad Squeeze

Form tips: 
- heels and toes planted hip width apart 
- chin tucked, ribs locked down and core is tight 
- drive up pushing through your heels 
- at the top of the bridge, drive knees out using your outer glutes 
- return back down 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 tucked to avoid placing the load on your spine

Glute Bridge to Abduction

Warm-Up

After completing the last rep of your kas glute bridge go straight into a hold at the top for 10 seconds and squeeze your glutes. Repeat for the number of sets given.

Advanced: barbell or dumbbell
Beginner: dumbbell or bodyweight 

• Movement starts at the top of the bridge 
• Only lower halfway - keeping tension in your glutes 
• This is a very slow and controlled movement (not as explosive as a hip thrust and shorter range of motion to isolate the glutes) 

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 

❌ don’t arch your back or flare your ribs at the top (stay tucked)

Kas Glute Bridge

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 hold at the top 
• abs locked in and ribs locked down to protect your spine 
• squeeze your glutes at the top as you hold 

❌ 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 Hold

Superset

*glute biased step up vs regular step up: the goal of a glute biased step up is to help you focus more on control and placing a greater demand on the glutes by loosely holding onto something for balance and a greater hinge in the hips. A regular step up is more balanced between lower body muscles as well as challenging strength and stability. 

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 way back and slightly lean more forward than a regular step up 
• loosely hold onto a surface or wall for stability 
• drive up through the leg that is up (thing about pushing the box down and away from you as you step 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

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

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

This bonus finisher is optional to complete. Hold a wall sit for as long as you can until you give out (to failure). Let’s make those quads burn! 

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

🧚Bonus Finisher🔥: Wall Sit to failure

Wk 4 | Elevate Glutes & Legs 2

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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

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

April

This was exactly what I needed today 🙌

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Erica

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Chelsea

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

Summer Stone

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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

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

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Elizabeth Alcantara

Wk 6 | Elevate Glutes & Legs 1

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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

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This was exactly what my upper body needed today, especially my back 🙏

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Brogan

Melinda Elam

I feel my upper body getting stronger and more toned, and I love it! 💪🏻🩷

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Kristen

Wk 4 | Elevate Glutes & Legs 1

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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 !!!

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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 4 | Elevate Glutes & Legs 2

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