Name: Playbook - Flourish Fit - Wk 6 | Day 1 | Lower Body #1
Uploaded: 2024-04-24T20:26:57.739Z
Duration: 50 min
Description: Wk 6 | Day 1 | Lower Body #1

Kristen

Rachel

Hana

Get ready for your glutes & legs to put in some work!! Hope you love todays workout as much as I did! 👏🏽

Mickaela

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

Advanced: full clam
Beginner: modification, top leg lift only 

Form tips for Advanced: 
• elbow below shoulder
• knee bent in a 90 degree angle 
• try to keep your body in a straight line with hips forward 
• lock in your core 
• drive up through your outer glute, pushing your bottom hip away from the ground 

Form tips for Modification: 
• head resting on hand 
• keep your hips open and in a straight line by placing your hand on your hip 
• feet stacked
• lock in your core 
• focus on lifting your top leg by using your outer glute 

❌ don’t let your hips fall forward or rock backwards 

✅ do focus on only using your outer glutes 
✅ do keep your hips locked in place pointing straight forward to isolate your glutes

Clams

If you do not have a band, perform with body weight 

Form Tips:
• knees hip width apart 
• shoulders back, abs tight, neutral spine 
• drive hips back towards feet 
• pause for a second at the bottom keeping the tension in your glutes 
• use your glutes to drive your hips forward through the band 

❌ don’t round or arch your back 

✅ do focus on the movement through your hips
✅ do keep tension in your glutes the entire time

Banded Kneeling Squat

Activation

Advanced: barbell or dumbbell 
Beginner: dumbbell or bodyweight 

Form tips:
• feet slightly wider than hip width and toes slightly pointed out 
• heels and toes planted and gripping the floor
• spine neutral and abs are locked in 
• drive hips back and knees forward 

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

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

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.

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

*use a slightly lighter weight or body weight after your regular hip thrusts 

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

Complete right after last round of hip thrust superset as a finisher. Complete reps on both sides 

Advanced: single leg or modification #1
Beginner: modification #1 or #2 

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 

***for single leg find your balance on one foot before driving up. Keeping your other knee in a 90 degree angle as you drive up. You should be focusing on the side of the leg that is down. 

***for modification #1 find your balance at the top once you lift one knee up before lowering. Focus on lowering slowly to build up strength to do a single leg hip thrust. 

***for modification #2 you’ll be in a staggered stance. The foot that is further out is helping to keep you balanced. The foot the is closer is the side you want to put most of your weight in and focus on. 

❌ don’t arch your back at the top 
❌ don’t let your knee cave in 

✅ do go through the full range of motion taking your time to find your balance 
✅ do keep your core tight the entire time to protect your spine

Single Leg Hip Thrust (finisher after hip thrust 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

Total reps include both sides (8 reps each way) 

Advanced: weighted 
Beginner: bodyweight or modification 

Form Tips: 
• Toes and knees pointing forward
• Good posture, neutral spine, and lock in everything from your hips up 
• Your focus is always on the leg that is forward 
• Plant your front foot with heel down and gripping the floor with your toes for balance 
• as you lower, allow your knee to come forward as you drive your hips back 
• push up through your heel, focusing on your glutes and quads 
• step together between each lunge to reset 

❌ 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

Walking Lunge

Hold for 15-45 seconds depending on fitness level 

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

Wall Sit

Complete right after last superset as a finisher to your workout

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 (workout finisher)

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