Name: Playbook - KÅNA by Kia - W1 D4 Lower Body
Uploaded: 2022-07-14T06:24:28.915Z
Duration: 45 min
Description: W1 D4 Lower Body

Workout was great sis. Thanks for the motivation!

Tiana

Week 1 Day 4 of my ELEV8 Program 

Focus: Lower body strength, mobility, stability/balance

Superset tempo squats with an isometric hold

- Start with feet right outside shoulder width
- Control weight on the way down for 3 seconds
- Hold position at bottom of squat for 2 seconds - Push up with power

Tempo squats

- Hold squat position at bottom of movement, focus on keeping weight evenly distributed
- Keep a tight core and don’t forget to breathe!
- For more glute activation, pretend to “spread the floor” apart between feet

Isometric squat

Tempo squats + iso hold

- Start with feet together then lunge forward
- Bring forward foot back to a reverse lunge
- Move arms forward and back to mimic a running motion 
- Complete 12 reps (forward and back = 1) on each side

Dynamic alternating lunges

- Start in a wide stance and lower your body to one side keeping your weight on your heel
- Move slowly from side to side (3 seconds) without coming back to a fully upright position
- Keep toes pointed slightly outward and focus on keeping quads, core, and glutes engaged

Tempo cossack squat

Position upper back on a bench (can also be done laying on the floor)

Complete 10 conventional glute bridges, 10 with your feet further out and toes pointed up, and 10 on each side with your weight mostly on one leg while the other is extended out for stability. Do all 3 variations without rest in between then rest once all 3 are completed 

Focus on squeezing your glutes at the top of the movement and controlling your weight in the eccentric phase (going down)

Glute bridge complex

- Start with feet shoulder width apart
- Complete a full squat
- Step to one side and complete a full wide stance squat
- Bring foot back to the center and complete a narrow stance squat
- Step to the other side and complete a full wide stance squat
- Go back to center and repeat

3 Point Squat

W1 D4 Lower Body

Ashley

Perfect for a quick vacation workout! Definitely felt the burn 👏🏽

James

ELEV8 CORE🔥

You know you’re out of shape when you’re burnt out after the WARM UP!!

Jenine Cabrera

Whew. It's been a minute! Love it, let's goooooo!

TANISHA

Awesome warm up! Definitely what I needed for a workout !

Mariana

ELEV8 Warm-Up Routine

W1 D1 Full Body Functional

W1 D2 Upper Body

W1 D3 Active Recovery

GloriaFu

W1 D4 Lower Body

Community

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