Name: Playbook - Ariana Energy - Activation Preworkout
Uploaded: 2023-10-12T20:35:37.263Z
Duration: 10 min
Description: Activation Preworkout

A combination of glute activation and chest openers prior to working out.

- Lower down to a quarter squat
- Side step (Lateral walk) 1-2 steps
- Pulse 5 squats on each side

Lateral walk to squat pulses

- Place knee below hip at the crevice of wall and floor 
- Tuck tail bone
- Reach arm overhead and towards opposite side 
- Repeat on other side

Half Kneeling Stretch

- Raise your hips off the ground 
- Tuck tailbone
- Squeeze glutes 
- Pull heels in the direction of glutes, knees in direction of toes

Crab walks

- Begin on your hands and knees
- Inhale, Arch your back and look as far as you can behind you
- Exhale, Round your back and tuck your chin and tail bone, engage your core

Cat cow

- Tuck tailbone
- Raise your hips off the ground 
- Lower down and repeat

Crab glute bridge

- Raise your hips off the ground 
- Walk to the sides and forward 
/ backward moving one hand and your opposite foot at the same time

Activation Preworkout

Tutorial: Full Body Foam Roll Routine

Mobility + Stretch

Love this one! Very well thought out and challenging

Activation Preworkout

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