Name: Playbook - KÅNA by Kia - W5 D5 Full Body Power
Uploaded: 2022-08-31T13:22:59.905Z
Duration: 60 min
Description: W5 D5 Full Body Power

Week 5 Day 5 of my ELEV8 Program 

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

- Start with feet shoulder width apart and swing arms back jumping forward and landing in a squat position
- Swing arms back again and jump up pushing through the balls of your feet

Broad Jump to Vertical Jump

- Hold squat position for 15 seconds 
- Immediately after, 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
- Explode up through the balls of your feet reaching overhead

Power Jump

Iso Hold to Power Jump

- Complete each push up variation back to back
- Inhale as you go down, exhale as you push up

- Start in a push up position
- Lower your chest to the floor and lift your hands up
- Then press yourself back up to starting position 
- Keep a tight core and push up with power

Hand release push-ups

- Complete a push up 
- As you come up bring one arm up and turn to a side plank
- Alternate sides
- To modify, do a push up with knees on the ground

Push Up to Side Plank

Push Up Superset

- 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

- 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 (2 times per side)

Double kickstand jump

Lunge Power Superset

- Complete 30 seconds of burpees
- Immediately after complete a 30 second plank

- Place your hands on the floor 
- Bring legs back to a push up position
- Bring body to the floor and back up
- Bring legs forward and hands off the ground back to a standing position
- Increase speed and add a jump as you get more comfortable with the motion

Burpees

- Focus on keeping entire body straight and core contracted
- Remember to breathe

Low plank

Burnout 🔥

W5 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!

W5 D5 Full Body Power

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