Name: Playbook - KÅNA by Kia - W4 D1 Full Body Functional
Uploaded: 2022-08-01T04:20:47.508Z
Duration: 55 min
Description: W4 D1 Full Body Functional

Week 4 Day 1 of my ELEV8 Program 

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

- Complete each exercise for 30 seconds (or 30 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 30 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

- Complete each exercise back to back with no rest
- Focus on contracting your core throughout the movement
- The key for core is consistent movement and minimal rest, let it buuuurn

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank (elbows)

- Lay flat on the ground with arms overhead 
- Touch the ground overhead and contract your core to sit up completely and touch the ground between your legs
- Repeat
- As you contract your core, think of pressing your entire back into the ground

Supine Sit Up

- Lift your legs to a 90 degree angle so your knees are directly over your hips
- Push one hand into the opposite knee while pushing your knee back toward your hand (you should feel your core contract)
- Slowly lower the other arm and extend opposite leg until they’re just above the floor
- Bring them back to the starting position 
- Repeat for 45 sec on both sides

Dead bug

Core Burn

W4 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!

W4 D1 Full Body Functional

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