Name: Playbook - KÅNA by Kia - W7 D5 ELEV8 Power
Uploaded: 2022-10-13T11:39:27.605Z
Duration: 45 min
Description: W7 D5 ELEV8 Power

Week 7 Day 5 of my ELEV8 Program 

Focus: full body power, full body strength, skills development, lower limb development

- Complete each set back to back with no rest in between
- Rest once all are completed and repeat for 4 rounds

- Start with feet shoulder width apart 
- Shoulders should be stacked on top of your hips and hips aligned with your knees (no leaning forward or back)
- Tighten your core and go onto the balls of your feet
- Drive your knees up and down in place at a slow speed while pumping your arms opposite arm up with the opposite knee and vise versa (about 30% of your max rate)

High Knees (Low Speed)

- Start with feet shoulder width apart 
- Shoulders should be stacked on top of your hips and hips aligned with your knees (no leaning forward or back)
- Tighten your core and go onto the balls of your feet
- Drive your knees up and down in place at a moderate speed while pumping your arms opposite arm up with the opposite knee and vise versa (about 60% of your max rate)

High Knees (Moderate Speed)

- Start with feet shoulder width apart 
- Shoulders should be stacked on top of your hips and hips aligned with your knees (no leaning forward or back)
- Tighten your core and go onto the balls of your feet
- Drive your knees up and down in place at a high speed while pumping your arms opposite arm up with the opposite knee and vise versa (about 90% of your max rate)

High Knees (High Speed)

High Knee Pyramids

- Begin with a reverse lunge
- Bring the back leg up onto a step or elevated surface and push through your heel
- Drive the other leg up to 90 degrees
- Step down and repeat
- Complete 10 reps per leg (20 reps total)

Reverse Lunge + Step-Up + Knee Drive

- Start with feet shoulder width apart then bend into a semi-squat position while swinging your arms back
- Swing your arms and explode forward pushing through the balls of your feet
- Jump as far as you can and land softly with a bend at your knees
- Turn around and repeat or go forward again if you have space 
- Reset to the starting position after every jump (Focus on form and power rather than just completing all the reps)

Broad jump

- 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

- Jump while bringing arms overhead and legs extended outward
- Bring hands down to the floor shoulder width apart
- Bring chest down to the floor and push up
- Repeat

Star Jump Burpees

W7 D5 ELEV8 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!

W7 D5 ELEV8 Power

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