Name: Playbook - Ariana Energy - DAY 8
Uploaded: 2023-07-30T19:50:28.552Z
Duration: 30 min
Description: DAY 8

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

Kimber

Lower body burn, this routine is focused on ankle and knee stabilizing through single leg work all while focusing on glute strength. Pre/post natal safe.

- balance on one leg
- squeeze opposite knee towards the outside of your hip (left knee towards putter left hip)
- repeat on other side

Knee Hugs

- Lying face down on the ground, arms and legs extended
- Raise both your arms 
- Draw your arms to 90 degree angle, draw elbows toward your hips
- Bring the arms back overhead 
- Repeat

Superman snow angels

- Stand with your feet shoulder width apart and knees slightly bent and hold one ankle
- Hinge at your hips, and reach arm away from you, keep shoulder packed down
- Lift back up engaging your glutes

Single leg reach

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body to a tall plank
- Bend elbows to 90 degrees for a push up, (modification: modified plank position)
- Hop forward placing your feet on the floor
- Repeat

Burpee to push up

-Elevate back foot off the floor, stabilized onto a higher surface
-Keep a long spine, bring your navel to your spine.
-Squeeze the shoulders towards the spine, and down your back towards your hips.
-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.

Bulgarian split squat

-Stand with feet shoulder width or wider apart
-Lower into the bottom of a squat 
-Stand back up squeezing 2 inches up and 2 inches down 
-Pulse

Squat pulses

DAY 8

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. 💪

DAY 8

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