Name: Playbook - Inanna Sarkis - W2/D5 Revenge bod - Kick training
Uploaded: 2021-12-21T01:53:57.272Z
Duration: 45 min
Description: W2/D5 Revenge bod - Kick training

Sofia

I feel stronger than I have in the last two years!! Why are the squats the hardest part of this workout 🥵

Cloé

So energizing and allowed me to tune out the world!

Sarah

This seemed like it might be an easy workout for the week and ended up being the toughest!!

Halley

Amelia

Monique

Marissa

Maybe the exercises could change a little bit more every week

Laia

Still can’t to handstands but I’m enjoying kick training sessions 👌🏼

Darinka

Mariela

Mila

Warm up

Circuit:
- Frankenstien
- Banded openers 3 ways
- Squat + up down
- Front kick
- Jump kick
- Side kick 
- Back kick 
- Hand stand 
- Back bridge

- Place a band around your legs above the knees
-Raise one leg up laterally 
-Lower leg back to the starting position
- switch legs and repeat set

Banded lateral leg lift

- Place a band around your legs above the knee
-Kick one leg back as you activate your glute 
-Return your leg to the starting position
- repeat for opposite leg

Banded leg lift ( back)

-Place a band around your leg above the knee and get into a semi squat position
-March forward and backwards in the low position

Banded march ( front to back )

-Place a band around your leg above the knee and get into a semi squat position
-March side to side in the low position

Banded march ( side to side )

-Place a band around your leg above the knee and get into a semi squat position
-March forward and backward as you tap your toe to the center with each rep

Banded march with toe taps ( front to back )

- Position yourself on your hands and knees with a band around your legs
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position
- repeat for opposite leg

Fire hydrants (banded)

-Place a bad around your leg above the knee
-Step out into a wide stance
-Shift your weight to one side and then the other in a side lunge motion

Banded stationary side to side lunges

Warm up

- Kick one leg out straight and across to the opposite hand 
-Repeat to the other side and back and forth

Frankenstiens

-Place a band around your legs above the knee
-Lay on your side and elevate your upper leg
-While elevated kick the leg forward , to the side , then back

Banded lying leg opener kicks three ways

- Stand riot your feet shoulder width apart holding a weight in front of you 
- Lower into the bottom of a squat
-Kneel one leg

Squat + up downs

-Stand in a stagger stance 
- Shift weight to the front  foot and kick the back leg out to the front

Front kick

-Stand in a stager stance drive on knee up into the air 
- In the air rotate legs and kick the opposite leg forward

Jump kick

-Stand in a stagger stance 
- Stay light on your feet as you kick one keg up to the side

Side kick

-With ankle weights on kick you leg back and up activating your glute

Back kick

-Stand on your hands with your feet against a wall for balance and assistance.

Hand stand  ( assisted )

-Stand and reach overhead as you bend backwards placing your hands on the ground
-Hold position 

* Beginner can start from the ground and push up into back bridge position

W2/D5 Revenge bod - Kick training

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