Name: Playbook - Ariana Energy - 45-Minute Burn
Uploaded: 2022-12-05T19:34:15.701Z
Duration: 45 min
Description: 45-Minute Burn

This routine is focused on squats, single-leg deadlifts, and planks. All the are movements are shown with body weights. Add equipment for additional resistance.

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

High to low plank

- Keep your core engaged and your back in a neutral position 
- Move side ways

Lateral bear crawls

Start in a standing position, bring your navel to your spine and push your shoulders down your back to engage the lats, hands at your sides. Hinge to balance on one foot, hold balance, pulse leg by squeezing glute.

SL DL Kickback Pulse

Start with feet together, take one foot behind you to bring yourself into a split stance. The closer your knee stays over your ankle, you will target more posterior chain. Bring your knee forward towards the toes if you want to target the anterior part of the quadriceps. Hold in the lowest position before squatting.

Reverse Lunge to Squat

-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.

Reverse Crunches

- Keep your hand underneath your shoulder, and feet stacked on top of each other
- Dip your hips down then back up engaging your core
- Keep shoulders down your back

Side plank hip dips

- Start in tall plank
- Tap opposite hand to opposite shoulder
- Back to tall plank
- Hop feet out to a wide foot stance
- Back to tall plank 
- Switch side in shoulder tap
- Repeat

45-Minute Burn

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