Name: Playbook - Ariana Energy - Arms, Abs, Legs 2
Uploaded: 2023-09-27T21:44:40.955Z
Duration: 30 min
Description: Arms, Abs, Legs 2

Equipment encouraged however, not required. Let’s move!

- Stand with feet below hips
- Inhale pack your ribcage down, draw arms up to ceiling
- Exhale drop your elbows towards your hips, pulling chest towards the ceiling
- Repeat

Cactus arms

- Start on your hands and knees 
- Lift Knees 2-3 inches off floor 
- Elevate one arm and the opposite leg
- Return them to the starting position 
- Repeating on opposite side

Bear Plank bird dog

- With a single arm hold yourself in an elevated plank
- With your free hand row elbow to ceiling
- Keep shoulders and hips squared

Plank row

- 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

Shoulder tap plank jack

- Elevate heels, balance on balls of feet
- Hold dumbbells in each hand at shoulders, push forward one inch for more core engagement 
- Lower into a dumbbell front squat
- Stand up to full extension

DB heel elevated front squat

- Place foot up onto the box and push through your heel to stand up
- Press dumbbell overhead, keep chest lifted and shoulders back
- Kick leg back, push through the heel, keep hips squared 
- Step down and repeat 
- Work both sides

Arms, Abs, Legs 2

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