Name: Playbook - Flourish Fit - Wk 7 | Day 1 | Lower Body #1
Uploaded: 2024-04-24T20:26:57.715Z
Duration: 50 min
Description: Wk 7 | Day 1 | Lower Body #1

Awesome first workout back!!! Feeling 💪🏼!!!

Chelsea

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.

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

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 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 straight into the  third exercise. Then rest once all 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

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

Tri-set

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

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.

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

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

Superset

Take shorts breaks if needed

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 (finisher)

Wk 7 | Day 1 | Lower Body #1

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Wk 7 | Day 1 | Lower Body #1

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