Name: Playbook - Flourish Fit - Wk 6 | Day 4 | Total Lower Body
Uploaded: 2024-04-24T20:26:57.527Z
Duration: 50 min
Description: Wk 6 | Day 4 | Total Lower Body

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.

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

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

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

3 second hold at bottom, 3 pulses = 1 rep

Advanced: dumbbell or barbell 
Beginner: 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 Hold to Pulse

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.

*Assisted step up vs regular step up: the goal of an assisted 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 an assisted 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

Assisted Step Up

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

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

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

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