Name: Playbook - Flourish Fit - Wk 9 | Day 1 | Glutes, Quads, & Hamstrings
Uploaded: 2024-04-24T20:26:56.967Z
Duration: 50 min
Description: Wk 9 | Day 1 | Glutes, Quads, & Hamstrings

Loved the new at home version of the leg extension (quad focus). I’ve never done that move before!

Olivia

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.

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

Complete time/reps on each side 

Form tips: 
• begin with hands below shoulders & knees below hips 
• lock in your core and hips 
• keep your knee in a 90 degree angle 
• drive your knee back -> then to the side -> then down and repeat (you can also go in reverse to change directions) 

❌ don’t arch your back or move your hips as you go through the rotations 

✅ do move with control and focus on opening up your hips

All 4’s Hip Rotations

Activation & Mobility

Complete reps on both sides

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

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

Gym: use any leg press machine 
Home: use dumbbell modification 

High & wide stance will target your glutes more 

Form tips: 
• heels and toes planted 
• toes slightly pointed out
• drive knees slightly out in line with toes 
• don’t lock out knees as you straighten your legs 

Home modification tip: 
• keep a slight hinge in your hip the entire time so your hips are back and upper body is slightly tilted forward & focus on only using your legs & glutes

Leg Press High & Wide

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: 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 

❌ 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 Narrow Goblet Squat

Gym: leg extension machine 
Home: shown in video 

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 *new home alternative*

Superset

Go heavy on the first 6 reps, then drop weight a notch or two and complete 10 more reps. Then rest until the next round

*home: complete all 16 reps total together at once if you don’t have different resistance band options

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 *heavy

Hamstring Curl *drop weight

Leg Curl Dropset

Wk 9 | Day 1 | Glutes, Quads, & Hamstrings

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

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Laura

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

Wk 9 | Day 1 | Glutes, Quads, & Hamstrings

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