Name: Playbook - Flourish Fit - Wk 9 | Day 1 | Lower Body
Uploaded: 2024-04-24T20:26:57.201Z
Duration: 50 min
Description: Wk 9 | Day 1 | Lower Body

Love getting things started off right on a Monday 🥳🔥

Rose

Annika

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.

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

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

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 
• hold for 2-3 seconds at the bottom, keeping core braced and flexing lower body 

❌ 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

Pause Squat

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.

Reps are to be completed on each side before going into the next set 

Advanced: barbell or 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

Step Back Lunge

Complete reps on both sides 

Form Tips: 
• Toes and knees pointing forward
• Good posture, neutral spine, and lock in everything from your hips up 
• drive hips back until 
• once hips stop driving back, don’t lower any more
• Keep your foot 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

Kneeling Assisted Single Leg RDL

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

Advanced: weighted 
Beginner: bodyweight

Form tips: 
• wide stance, toes pointing out 
• heels and toes planted 
• shoulders back, abs locked in, neutral spine
• drive knees out toward toes as you lower
• pulse slowly, only coming halfway up 

❌ don’t let your knees cave in 
❌ don’t round your back 

✅ do focus on your quads, inner thighs and glutes 
✅ do move slowly, controlling each pulse

Sumo Squat Pulses

Complete reps on both sides

Gym: cable machine 
Home: long band 

Form tips: 
• slightly hinge at your hips
• lock in your core & hips 
• keep your spine in a neutral position 
• begin with knee bent 
• drive through your heel as you kick back 
• leg will straighten as you kick back 
• flex your glute at the top of the kick and return with control 

❌ don’t arch your back as you kick
❌ don’t swing your leg back too fast 

✅ do keep everything from your hips up locked in 
✅ do focus on driving through your glutes

Standing Glute Kick-Back

Wk 9 | Day 1 | Lower Body

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Wk 9 | Day 1 | Lower Body

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