Name: Playbook - KÅNA by Kia - W2 D1 Full Body Functional
Uploaded: 2022-07-17T06:45:41.406Z
Duration: 50 min
Description: W2 D1 Full Body Functional

Week 2 Day 1 of my ELEV8 Program 

Focus: moving our joints through all ranges of motion, muscular endurance, progression from week 1

- Complete each exercise back to back for 4 rounds
- Rest for 60 seconds between each round

- 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

- Lay flat on the ground with one leg up at a 90 degree angle
- Push up through the heel of the foot that is on the ground 
- Bring your hips back toward the floor while extending the raised leg
- Repeat for 45 sec. on each side

Dynamic Single Leg Glute Bridge

- Start with feet together 
- Bring one leg back into a lunge and immediately bring forward driving knee up to a 90 degree angle
- Complete 45 sec. on each side

90/90 Dynamic Reverse Lunge

- Complete a hand release push up
- When your hands come off the ground, lift feet off the ground and contract your glutes
- reach overhead and back down bringing your hands near your chest
- Repeat

Hand Release Push Ups + Superman Overhead Reach

- Start in a pike/downward dog position with your gaze toward your feet
- Contract your core and twist reaching one hand to the opposite foot
- Repeat alternating arms

Pike Toe Touches

Full Body Functional

- Complete 30 seconds of burpees
- Immediately after complete a 30 second plank

- Place your hands on the floor 
- Bring legs back to a push up position
- Bring body to the floor and back up
- Bring legs forward and hands off the ground back to a standing position
- Increase speed and add a jump as you get more comfortable with the motion

Burpees

- Focus on keeping entire body straight and core contracted
- Remember to breathe

Low plank

Burnout 🔥

W2 D1 Full Body Functional

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

Tiana

W1 D1 Full Body Functional

W1 D2 Upper Body

W1 D3 Active Recovery

Workout was great sis. Thanks for the motivation!

W2 D1 Full Body Functional

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