Name: Playbook - Inanna Sarkis - W3/D5 Revenge bod - Kick training
Uploaded: 2023-02-07T20:45:58.135Z
Duration: 45 min
Description: W3/D5 Revenge bod - Kick training

Tatiana

Warm up

Circuit:
- Frankenstien
- Curtsy lunge
- Squat + up down
- Front kick
- Jump kick
- Side kick 
- Back kick 
- Single leg glute bridge (right + left)
- Reverse lunges

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

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

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

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

- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position 
- Complete desired reps then repeat on the opposite side

Curtsy lunge

- 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

- Raise one leg off the ground
- Push through your heel to raise your hips
- Engage your glutes as you lift
- Lower back to starting position

Single leg glute bridge (right)

Single leg glute bridge (left)

- Stand with your feet close
- Step back into a reverse lunge 
- Stand back up to the starting position
* Work both sides

Reverse lunge (bodyweight)(12 each leg)

Circuit

W3/D5 Revenge bod - Kick training

Victoria

Day One. I did this workout last year but I quit and now I am returning to finish it😇

mariana

Sári

W1/D1 Revenge bod- HIIT

That was amazing workout! A little bit of everything- love it!

Caro

I took a day off yesterday because my schedule was out of normal track. So today is day 2, i feel good, sore, but im motivated!! Ill be back for day 3 on monday!! Im doing som Pilates on the weekends 💕💕

Alex

W1/D2 Revenge bod - Shadow boxing/ Upper body

I was humbled, but confidence is slowly rising

Can’t wait to not be able to walk 💁🏻‍♀️🤣🔥

Marta

W1/D3 Revenge bod- Legs

Dania

Felt the BURN😅😅😅🥲🥲🥲🥲🥲

W1/D4 Revenge bod - Speed agility

Mariana

This has been my favorite workout so far! It was fun and I could really feel everything working and burning! 🔥🔥🔥

Kayla

W1/D5 Revenge bod - Kick training

W1/D6 Active rest day

Best one yet, i really felt myself getting into it!

Did this workout to warm up on a cooler day, definitely worked! It’s turned me into a sweaty mess 😂

W3/D5 Revenge bod - Kick training

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