Name: Playbook - KÅNA by Kia - W3 D1 Full Body Functional
Uploaded: 2022-07-24T23:49:35.845Z
Duration: 45 min
Description: W3 D1 Full Body Functional

Week 3 Day 1 of my ELEV8 Program 

Focus: moving our joints through all ranges of motion, muscular endurance, muscular power

- Complete each exercise for 45 seconds (or 45 seconds per side) back to back with little to no rest between exercises 
- Focus on efficiency rather than speed
- Rest after each exercise is complete and repeat for 5 rounds

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

3 Point Squat + Jump

- Lay flat on ground with feet shoulder width apart and toes pointed up
- Push hips up and contract glutes
- Pick one foot up while maintaining glute contraction on opposite side and move heel out, contracting hamstring to maintain hip elevation
- Bring foot back in and repeat on other leg
- 1 rep per side = 1 rep

Hamstring Walk Out

- Complete one reverse lunge and come back to standing position
- Complete one lateral lunge and repeat 
- Remember to push up through your heel while keeping full foot on the ground 
- switch legs at 45 sec

Multi-planar Lunge

- Complete a push up
- As you push up reach one arm forward 
- Repeat on the other arm
- To modify, do a hand release push up by bringing body to rest on the ground rather than a regular push up

Push Up + Forward Reach

- Begin in a supine position with arms overhead and legs extended up 
- Reach one arm to the opposite foot and reach for your toes
- Roll back down and repeat on other side
- Focus on keeping core contracted and full back pressed on the floor (no curve at spine)

Alternating Jack Knives

Full Body Functional 2.0

W3 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!

W3 D1 Full Body Functional

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