Name: Playbook - KÅNA by Kia - W7 D2 Quad Killah☠️
Uploaded: 2022-10-13T11:35:41.426Z
Duration: 45 min
Description: W7 D2 Quad Killah☠️

Week 7 Day 2 of my ELEV8 Program 

Focus: lower body strength & hypertrophy (quad focus), lower body power

- Complete each exercise back to back with little to no rest in between
- Rest once all are completed
- Repeat for 5 rounds

- Start with feet shoulder width apart and toes pointed slightly outward
- Squat
- Hold this position and walk forward (if you’re in a smaller space, walk forward and turn around without standing)
- Keep your hands on your head for balance and to avoid using them for assistance

Duck Walk

- Begin with feet wide and toes pointed slightly out
- Bend one knee and squat to that side while keeping the other one straight
- Switch back and forth while maintaining a neutral spine and tight core

Alternating Cossack Squat

- Start in a squat position and touch the floor between your feet with one hand
- Quickly switch your middle foot and touch the floor with the other hand
- Repeat continuously keeping a low athletic stance and staying on the balls of your feet

Cross Overs

- Start standing with feet shoulder width apart 
- Move one foot back so your toes are lined up with the heel of the other foot
- On the back foot, point your toes outward and stand on the ball of your foot keeping most of your weight on the flat front foot
- Put your hands on your head or in front of you
- Squat
- Step forward with your back foot and point the toes forward while rotating the other foot outward and going onto the ball of that foot
- Squat and repeat
- Each step = 1 rep

Walking B Stance Squat

- Start with feet right outside shoulder width and go into a squat position 
- Hold squat for 3 seconds then jump up pushing through the balls of your feet
- Land back in a squat position and repeat

Iso hold + Jump Squat

- Stand straight and place your hands on a wall with elbows straight and shoulders retracted (arm’s length away)
- Step back and tighten your core and glutes (upper body should be tight and stable)
- Go onto the balls of your feet 
- Drive your knees up continuously alternating legs as if you were trying to push the wall away from you
- Be sure to push through the balls of your feet for the entire duration

Wall Sprint

Quad Killah☠️

W7 D2 Quad Killah☠️

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!

W7 D2 Quad Killah☠️

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