Name: Playbook - Ariana Energy - 45+ Minute Full Body
Uploaded: 2024-04-24T18:12:14.894Z
Duration: 50 min
Description: 45+ Minute Full Body

This full body workout can be down with or without equipment. I am showing the 1.5 Stance, (similar to Single Leg Deadlift) as an example of how to incorporate weight. You may add any equipment for extra resistance.

- Place hand floor behind you, pack shoulders down
- Bend knees to bring feet below heels
- Push through your heels and palms, bringing your hips up, 
- Squeeze your glutes and keep navel to spine 
- Lower back to starting position

Crab Glute Bridge

- Lay on the floor with your legs bent
- Exhale to tuck the tailbone
- Push through your heels bringing your hips up (tailbone stays tucked)
- Squeezing your glutes 
- Roll one vertebra at a time back to starting position

Glute bridge

- Raise one leg off the ground
- Push through your heel to raise your hips
- Tuck the tailbone, push low back into mat 
- Engage your glutes as you lift
- Keep hips squared 
- Lower back to starting position

Single leg glute bridge

- Stand with your feet shoulder width apart and knees slightly bent. Place 95% weight in one foot, back toes in line with working side heel for balance
- Hinge at your hips, and lower your torso until it’s almost parallel to the floor, keep back straight
- Slide weight against front of thighs to keep lats engaged, squeeze glute to stand

1.5 stance deadlift

- Lateral lunge
- Lower down and hinge your hips as low as possible, with foot flat on floor
- Squeeze flute as you push to hop to the other leg

Ice skaters

- Start in tall plank
- Low down to one forearm at a time
- Push up to tall plank
- Alternate arms

High to low plank

-Laying on your back
-Push low back into the floor by riding your tailbone this eliminates any compression at the low back and to fully engage core
-inhale to extend the legs away from you
-exhale to draw your knees back into your chest.

45+ Minute Full Body

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