Name: Playbook - Flourish Fit - Wk 7 | Elevate Glutes & Legs 1
Uploaded: 2024-04-24T20:26:56.663Z
Duration: 50 min
Description: Wk 7 | Elevate Glutes & Legs 1

Erica

This was my first true workout since having a baby and I feel AMAZING!!

Summer Stone

Annika

Melissa

Use these movements to help you warm up & activate your muscles before beginning your workout.

This move is great for improving mobility before your workout 

Form tips: 
• keep heels and toes planted 
• drive knees forward into a squat and feel a stretch in your hip flexors & ankles 
• drive knees back and feel a stretch in your hamstrings & glutes

Frog Squat Stretch

Beginner: don’t sink as low
Advanced: can go deeper into the stretch 

Form tips:
• keep knees in line with your toes 
• use your glutes to help you shift each way 
• take your time and listen to your body

Lateral Lunge Stretch

Warm-Up

Complete reps on both sides, alternating back & forth 

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

Activation: Donkey Kick

Hold for 10 seconds then go straight into 8 reps. Rest 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 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

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

Hip Thrust Combo (read description)

Stay on the same side: Hold for 10 seconds (grab dumbbells if using weight) then go straight into 6 reps. Once complete switch to the other side.

Hold and flex glutes for time given 

Modification: use a wall to keep you stable 

Form tips: 
• front foot - heel planted and toes gripping the ground, toes pointed forward 
• back foot - resting 
• lock in your core and keep your spine neutral 
• slightly lean forward as you allow your hips to unlock and drive back. 
• let your knee unlock and slightly drive forward, staying in line with your toes 

❌ don’t round or arch your spine 
❌ don’t let your knee cave in

Bulgarian Split Squat Hold

Advanced: dumbbells
Intermediate: body weight 
Beginner: modification *only go as low as you feel comfortable to 

*watch the end of the video to see how to get into position 

Form tips: 
• front foot - heel planted and toes gripping the ground, toes pointed forward 
• back foot - resting 
• lock in your core and keep your spine neutral 
• slightly lean forward as you allow your hips to unlock and drive back. 
• let your knee unlock and slightly drive forward, staying in line with your toes 
• push the ground away using your front foot to drive back up 

❌ don’t round or arch your spine 
❌ don’t let your knee cave in 
❌ don’t use your back leg to help you drive up 

✅ do focus on using your glutes and quads 
✅ do lower with control and drive up through your heels

Bulgarian Split Squat

Bulgarian Split Squat Combo (read description)

Advanced: hold dumbbell, kettlebell 
Beginner: bodyweight 

Form tips:
• feet more narrow than hip width and toes just slightly pointed out 
• heels elevated and toes planted and gripping the floor
• spine neutral and abs are locked in 
• drive knees forward and hips back 
• only come up 3/4 of the way before lowering, keeping tension in your quads 

❌ 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 quads

Elevated Heel 3/4 Narrow Goblet Squat

Complete 6 single leg curls on each side then go straight into 10 reps together. Rest and repeat for the sets given.

Gym: leg curl machine 
Home: long band 

Form tips: 
• drive hips down on the bench or floor 
• keep your core locked in to protect your spine 
• flex ankle so foot is activated 
• drive up using your hamstrings 
• release with control keeping the tension in your hamstrings the entire time 

❌ don’t let your hips lift up as you curl 
❌ don’t swing your leg up 

✅ do isolate your hamstrings and move with control 
✅ do keep your head down to avoid straining your neck

Single Leg Hamstring Curl

Gym: leg curl machine 
Home: long band 

Form tips: 
• drive hips down on the bench or floor 
• keep your core locked in to protect your spine 
• flex ankles so feet are activated 
• drive up using your hamstrings 
• release with control keeping the tension in your hamstrings the entire time 

❌ don’t let your hips lift up as you curl 
❌ don’t swing your legs up 

✅ do isolate your hamstrings and move with control 
✅ do keep your head down to avoid straining your neck

Hamstring Curl

Leg Curl Combo (read description)

This is a bonus finisher & optional to complete 

Total reps include both sides (complete as many as possible in a row before resting. If you need to rest, pause for a few seconds and jump back in until all reps are completed)

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

🧚Bonus Finisher🔥:Walking Lunges

Wk 7 | Elevate Glutes & Legs 1

Wk 8 | Elevate HIIT + Deep Core

My biggest take away after my first flourish fit workout. I didn’t feel alone in my workout! I didn’t realize how just having a workout guide could help so much. I enjoy the time to myself as a busy mom and wife but this was so SO nice!

Emily

Wk 8 | Elevate Total Upper Burn 2

Nicole

Wk 8 | Elevate Glutes & Legs 2

Wk 8 | Elevate Full Body Burn 🔥 Circuit

Mindy

Wk 8 | Elevate Total Upper Burn 1

Wk 8 | Elevate Glutes & Legs 1

Elevate Split | Week 8 Details

Samantha

Wk 7 | Elevate HIIT + Deep Core

Love these workouts! They keep me consistent working out from home💪🏻

April

This was exactly what I needed today 🙌

Wk 7 | Elevate Total Upper Burn 2

Wk 7 | Elevate Glutes & Legs 2

Wk 7 | Elevate Full Body Burn 🔥 EMOM

Chelsea

Crae

Wk 7 | Elevate Total Upper Burn 1

Elevate Split | Week 7 Details

Wk 6 | Elevate HIIT + Deep Core

I used heavier dumbells today and it felt good! Love seeing some progress 💪🏻💪🏻

Kamryn

Kristan

Wk 6 | Elevate Total Upper Burn 2

Held my wall sit for 3 minutes and was SHAKING

Wk 6 | Elevate Glutes & Legs 2

Wk 6 | Elevate Full Body Burn 🔥 AMRAP

It’s been a while since I was at the gym. This workout was great! I’m not feeling too sore either 🤩

Wk 6 | Elevate Total Upper Burn 1

Elizabeth Alcantara

Whitney

Wk 6 | Elevate Glutes & Legs 1

Elevate Split | Week 6 Details

Wk 5 | Elevate HIIT + Deep Core

I really appreciate all the tips helps me think about core and correct form!

Leslie Clark

I loved this workout! I really focused on slowing down the movements and I felt that burn 🔥🧡

Wk 5 | Elevate Total Upper Burn 2

15 weeks pregnant and feeling awesome after this! Such a great program

Eboni Farmer

Wk 5 | Elevate Glutes & Legs 2

Katie

Wk 5 | Elevate Full Body Burn 🔥 Circuit

Great way to end the week!! Ready for Mar 18!!!

Mallory

Heather

Wk 5 | Elevate Total Upper Burn 1

That Bulgarian Split Squat Superset hurt so good 😅

Quads were shaking too bad do do the finisher 😅

Wk 5 | Elevate Glutes & Legs 1

Elevate Split | Week 5 Details

Wk 4 | Elevate HIIT + Deep Core

This was exactly what my upper body needed today, especially my back 🙏

Wk 4 | Elevate Total Upper Burn 2

Beat my wall sit from last week! Almost died 😅 but I did it 🙌🏼

Wk 4 | Elevate Glutes & Legs 2

Wk 4 | Elevate Full Body Burn 🔥 EMOM

Brogan

Melinda Elam

I feel my upper body getting stronger and more toned, and I love it! 💪🏻🩷

Wk 4 | Elevate Total Upper Burn 1

Kristen

Wk 4 | Elevate Glutes & Legs 1

Elevate Split | Week 4 Details

Mickaela

Wk 3 | Elevate HIIT + Deep Core

Great arm work out! Defined arms comingggg 💪🏼

Wk 3 | Elevate Total Upper Burn 2

Amazing! Love the leg press superset 🔥

Alex

Wk 3 | Elevate Glutes & Legs 2

Nice and quick workout with a bit of focus on upper body and also getting heart rate up.

Bridgit

Wk 3 | Elevate Full Body Burn 🔥 AMRAP

Courtney

Wk 3 | Elevate Total Upper Burn 1

This was a toughy… almost gave up but worth it in the end !!!

Wk 3 | Elevate Glutes & Legs 1

Elevate Split | Week 3 Details

Wk 2 | Elevate HIIT + Deep Core

Wk 2 | Elevate Total Upper Burn 2

Loved this workout. Challenged me and I was exhausted by the last two workouts but it was a good exhausted!!

Awesome!! Really felt the burn😮‍💨

Joya

Wk 2 | Elevate Glutes & Legs 2

Live workout will be up by Wednesday! You’re gonna love this one 🥵🫶🏽

Wk 2 | Elevate Full Body Burn 🔥 EMOM

Laura

Woo great workout .. but how can I avoid working my upper traps as much (have so much tension there already)

Wk 7 | Elevate Glutes & Legs 1

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