Name: Playbook - Inanna Sarkis - W4/D5 Revenge bod - Kick training
Uploaded: 2022-01-03T20:05:09.788Z
Duration: 45 min
Description: W4/D5 Revenge bod - Kick training

A lot got in my way of doing this workout, including my building’s gym being flooded😭 did this without weights and I still sweat my butt off. Wahoo!

Yaryna

I finished revenge body! Proud of myself 🤩

Monique

Love it!!! Such an amazing workout program!

Gina

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

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

-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

W4/D5 Revenge bod - Kick training

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