Name: Playbook - Flourish Fit - Wk 5 | Day 4 | Posterior Focus (Back & Glutes)
Uploaded: 2024-04-24T20:26:57.285Z
Duration: 50 min
Description: Wk 5 | Day 4 | Posterior Focus (Back & Glutes)

Chelsea

Annika

Nicole

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.

Form Tips:
• abs locked in 
• drive up, squeezing your upper back
• then drive elbows into sides and squeeze your lats 
• keep glutes flexed 
• hold for a second at the top before lowering back down 

❌ don’t lose tension in your core or it will place the load on your spine 

✅ do breathe through the movement

Lying Lat Squeezes

Complete reps on both sides 

Form Tips:
• elbows below shoulders
• knees below hips 
• lock in abs and hips 
• drive your heel toward the ceiling (imagine you’re pushing the ceiling away from you) 
• keep tension in your glutes the entire time 

❌ don’t arch your spine as you kick back 
❌ don’t move your hips as you kick back 

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

Donkey Kick

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

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.

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 lower 
• abs locked in and ribs locked down to protect your spine 
• squeeze your glutes at the top and lower with control 

❌ 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

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 lower 
• abs locked in and ribs locked down to protect your spine 

***squeeze your glutes at the top and only lower halfway, then drive back up. 

❌ don’t arch your back at the top 
❌ don’t let your knees cave in 
❌ don’t rush the pulses or bounce up and down 

✅ do keep your core tight the entire time to protect your spine 
✅ control each pulse keeping the tension in your glutes the entire time

Hip Thrust Pulses

Superset

Advanced: barbell or dumbbells
Beginner: dumbbells 

*the goal of the dead stop row is to lift heavier. Because the weight rests between each rep, you should be able to use a heavier weight than regular row. Challenge your strength & control  with this exercise! 

Form tips: 
• spine neutral, shoulders back, abs locked in 
• bar or weights are right around or below knees 
• drive elbows back toward hips 
• squeeze back at the top of the row and release with control 

❌ don’t let your shoulders round forward 
❌ don’t jerk the weight up 

✅ do focus on using your back to lift the weight with control

Dead Stop Bent-over Row

Equipment: use dumbbells or kettlebells 

Form Tips: 
• begin by locking in - roll shoulders back engaging your back muscles, lock in your core, and stand in good posture 
• walk back and forth keeping your upper body and back locked in the entire time 

❌ don’t let shoulders round forward 

✅ do grip the weights tightly for better muscle engagement 
✅ do focus on your back and abs

Farmers Walk

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

Wk 5 | Day 4 | Posterior Focus (Back & Glutes)

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Wk 5 | Day 4 | Posterior Focus (Back & Glutes)

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