Name: Playbook - KÅNA by Kia - W2 D5 Full Body Power
Uploaded: 2022-07-17T06:48:27.272Z
Duration: 45 min
Description: W2 D5 Full Body Power

Week 2 Day 5 of my ELEV8 Program 

Focus: explosive movements, full body power, correct landing mechanics

Hold squat position for 15 seconds then complete 8 consecutive power jumps touching the floor to reaching overhead

Hold squat position with feet right outside shoulder width and flat on the ground

Squat iso hold

Squat and touch the floor with both hands then explode up through the balls of your feet reaching overhead

Power Jump

Iso Hold to Power Jump

Start with feet shoulder width apart and swing arms back jumping forward and landing in a squat position then swing arms back again and jump up pushing through the balls of your feet

Broad Jump to Vertical Jump

- Start in a push up position
- Lower your chest to the floor and lift your hands up
- Then press yourself back up to starting position 
- Keep a tight core

Hand release push-ups

- 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

- Start with feet should width apart and one leg bent slightly back
- Hold half squat position and swing arms back 
- Use momentum from arms to jump up two consecutive times landing back in start position
- Explode through the balls of your feet and land softly with knees slightly bent
- Switch legs and repeat (4 times per side)

Double kickstand jump

- 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 D5 Full Body Power

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 D5 Full Body Power

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