Name: Playbook - Ariana Energy - DAY 13
Uploaded: 2024-04-24T18:13:05.026Z
Duration: 20 min
Description: DAY 13

No Equipment needed! Stick to the timing of the breaks in between sets! Let’s move!

- Stand with your feet shoulder-width apart and knees slightly bent and raise one leg off the floor
- Hinge at your hips, and lower your torso until it’s almost parallel to the floor
- Extend back leg
- Draw heel to your glute without dropping your knee
- Lift back up by engaging your glutes

Stangle Single Leg Hamstring Curl

- Stand with your feet shoulder-width apart and knees slightly bent and raise one leg off the floor
- Hinge at your hips, and lower your torso until it’s almost parallel to the floor
- Extend back leg
- Lift back up by engaging your glutes
- Hold

Single-Leg Leg Lift Hold

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

- Place your feet on an elevated surface 
- Bend at the elbows to come down 
- Hold at bottom for 4 seconds 
- Engage your chest as you come up and pull wrists towards hips

Decline push up (hold)

- Start in a high plank position, elevate your feet onto a higher surface 
- Shoulders over wrists  
- Take one hand off the floor and touch the opposite shoulder
- Keep hips squared to floor
- Repeating on the opposite side

Decline Shoulder taps

DAY 13

Great burner for this very out of shape young mom! I was able to just make it thru every set! Feeling very accomplished that I was able to complete it in its entirety. 💪

Kimber

Keziah

DAY 1

Victoria

DAY 2

DAY 3

DAY 4

DAY 5

DAY 6

DAY 7

Right at my breaking point! Thanks for the innocent burner that wasn’t expected.

DAY 13

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