Name: Playbook - KÅNA by Kia - W5 D4 Lower Body
Uploaded: 2022-08-26T14:04:02.942Z
Duration: 45 min
Description: W5 D4 Lower Body

Week 5 Day 4 of my ELEV8 Program 

Focus: Lower body strength, stability/balance

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

3 Point Squat

- Start with feet together 
- Bring one leg back into a lunge and immediately bring forward driving knee up to a 90 degree angle
- Complete 12 reps on each side

90/90 Dynamic Reverse Lunge

Superset tempo squats with an isometric hold

- Start with feet right outside shoulder width
- Control weight on the way down for 3 seconds
- Hold position at bottom of squat for 2 seconds - Push up with power

Tempo squats

- Hold squat position at bottom of movement, focus on keeping weight evenly distributed
- Keep a tight core and don’t forget to breathe!
- For more glute activation, pretend to “spread the floor” apart between feet

Isometric squat

Tempo squats + iso hold

- Lay flat on the ground with one leg up at a 90 degree angle
- Push up through the heel of the foot that is on the ground 
- Bring your hips back toward the floor while extending the raised leg
- Repeat for 10 reps on each side

Dynamic Single Leg Glute Bridge

-Stand with feet outside shoulder width and toes pointed outward 
-Lower into the bottom of a sumo squat 
-Start standing back up and stop short of full extension 
-Pulse up and down for entire duration

Sumo squat pulses

W5 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!

W1 D4 Lower Body

W5 D4 Lower Body

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