Name: Playbook - Flourish Fit - Wk 6 | Day 3 | Full Body Circuit
Uploaded: 2024-04-24T20:26:57.531Z
Duration: 35 min
Description: Wk 6 | Day 3 | Full Body Circuit

Annika

Complete each exercise in order for the reps/times and rest provided. Once all exercises are complete, repeat for the number of rounds given.

Total reps include each side 

Advanced: dumbbell
Intermediate: dumbbell or bodyweight
Beginner: bodyweight or 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

Alternating Step Back Lunge

Advanced: regular 
Beginner: modification 

Form tips: 
• knees and toes pointing forward 
• drive hips back 
• keep your spine neutral and core tight 
• drive hips forward and explode straight up (modification: no jump, drive knee straight up) 
• when your front foot is planted keep your heel down and toes gripping the ground for better stability 

❌ don’t round your back as you drive hips back 
❌ don’t let knees cave in or fall out 

✅ do keep your glutes and abs flexed for better stability

(LEFT) Plyo Sprinters

(RIGHT) Plyo Sprinters

Advanced: full push up or modification #1
Beginner: modification #1 or #2 

Form Tips: 
• begin in a straight arm plank position with hands below shoulders, neutral spine, and abs locked in.
• as you lower, slightly tuck elbows as you let your upper body fall forward over your hands 
• drive back up when triceps are parallel with the ground (*doesn’t apply to modification #2) 
• use your upper body to push the ground away and push-back, driving your hips up 
• squeeze your arms and upper back and then return to starting position 

❌ don’t arch your back 
❌ don’t flare your elbows out wide 
❌ don’t look up 

✅ do focus on using your chest and arms 
✅ do think about pushing the ground away from you to help push you back up 
✅ do go through the full range of motion 

Modification #1
• drop to knees, still keeping your spine neutral and hips down 

Modification #2 
• drive your hips up using your upper body to push and return to a straight arm plank with control

Push-up to Push-back

Advanced: keep same 
Intermediate/beginner: modification #1 or #2 

Form tips: 
• hands right below shoulders 
• core locked in 
• drive knees into chest (as far as you can) and then to opposite elbow (as far as you can) 
• land soft on your feet by keeping your weight in your arms

Mountain Climber Forward to Cross

Total reps include both sides (10 each way) 

Form tips: 
- drive your opposite elbow and knee together squeezing your core
- keep tension in your core the entire time
- move from side to side with control bringing your shoulder blade off the ground 
- fully extend your leg out that is straight 

❌ don’t flop around like a fish or rush the movement 

✅ do breathe through the movement

Bicycle Crunch

Drop every 5 seconds 

Advanced: regular or modification #1
Beginner: modification #2 or #3 

Form Tips: 
• core locked in and in good posture 
• slight bend in knees 
• toes and knees pointing forward 
• sink down and tap toes as quickly as possible 
• as you drop, keep your core tight and land hands right under shoulders 

❌ don’t stomp the ground 
❌ don’t round or arch your back 

✅ do stay light on your feet

Quick Feet to Drop

Circuit

Wk 6 | Day 3 | Full Body Circuit

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