Name: Playbook - Ariana Energy - DAY 9
Uploaded: 2023-07-30T19:50:28.556Z
Duration: 25 min
Description: DAY 9

- 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

- Stack your shoulders hips and heels over each other
- Maintain stability and lower down to a plank
- Push to downward dog
- Walk hands to plank and repeat

Walkouts to Squat

- Place hands behind you
- Pack shoulders down your back
- Exhale to slightly tuck your tailbone and squeeze your glutes to rise.
- Draw one knee up to about 90 degrees 
- Keep hips leveled 
- Alternate

Alternating crab marches

- Position yourself on your hands and knees, (band optional* just above your knees)
- Keeping your knee in a bent position, hips squared
- Kick your leg back and up toward the ceiling, engaging your glutes 
- Kick as high as you can with a tucked tailbone
- Return to starting position
- Complete desired reps then repeat on the opposite side

Donkey kicks

-lower down to 1/4 squat
-pulse 5 reps
-take 2 steps towards other side
-keep feet shoulder distance and wider
-repeat

Lateral walk to squat pulse

- 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

- Come down bending at the elbows to 45 degrees 
- Keep your core engaged
- Push up and lower down to 45 degrees as quickly as possible

Half push up pulses

DAY 9

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 9

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