Name: Playbook - KÅNA by Kia - W3 D4 Lower Body
Uploaded: 2022-07-27T22:38:06.703Z
Duration: 45 min
Description: W3 D4 Lower Body

Week 3 Day 4 of my ELEV8 Program 

Focus: lower body strength, lower body stability, lower body power

- Complete each exercise back to back with no rest in between

- Start in a narrow stance (feet just inside shoulder width) with toes pointing out
- Squat for 3 seconds controlling your weight on the way down
- Hold squat position for 2 seconds
- Push up through your heels for 1 second
- Repeat

3-2-1 Goblet Squat

- From 3-2-1 goblet squat, hold squat position at the bottom of the movement
- Contract your core and keep your feet flat on the ground while focusing your weight on your heels
- Feel the burn!

Goblet Squat Iso Hold

Goblet Squat Superset

- 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

- Complete 10 reps of each variation of glute bridges (as seen in weeks 1-2)
- After the last variation, hold glute bridge for 30 seconds (squeeze you’re glutes and push up through your heels)

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute Bridge

- Complete a glute bridge, but with feet positioned further outward and toes pointed up (you should feel more hamstring engagement)

Heels Out Glute Bridge

- Position one leg bent with foot flat on the ground and the other further out with minimal weight on it and toes pointed up
- Push through your heel to raise your hips
- Engage your glutes as you lift
- Lower back to starting position
- Complete 10 reps per side

Single Leg Glute Bridge

- Lay flat on ground and push hips up 
- Hold glute bridge position, squeezing your glutes and pushing up through your heels

Glute Bridge Iso Hold

Glute Bridge Complex

- Complete each exercise back to back with no rest in between
- Rest after both are complete and repeat for 3 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

- Get into a lunge position
- Jump and switch legs 
- Repeat
- To modify, take out the jump and just switch legs

Jump Lunges

Lower Body Burner🍑

W3 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

Tiana

W1 D1 Full Body Functional

W1 D2 Upper Body

W1 D3 Active Recovery

Workout was great sis. Thanks for the motivation!

W3 D4 Lower Body

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