Name: Playbook - KÅNA by Kia - W4 D5 Full Body Power
Uploaded: 2022-08-06T05:32:18.452Z
Duration: 50 min
Description: W4 D5 Full Body Power

Week 4 Day 5 of my ELEV8 Program 

Focus: full body power, plyometrics, lower limb stability, functionality

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

- Complete an explosive 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 contracting your lats and squeezing your shoulder blades
- Repeat and push your body away from the floor with power
- Exhale as you push

Hand Release Push Ups + Superman Overhead Reach

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 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 each exercise back to back with no rest in between 
- Rest after both are complete

- Start with feet together 
- Bring one leg back into a lunge and immediately bring forward driving knee up to a 90 degree angle
- Complete 8 reps on each side

90/90 Dynamic Reverse Lunge

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

Jump Lunges

Lunge Power Superset

- 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

W4 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!

W4 D5 Full Body Power

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