Name: Playbook - Ariana Energy - Lower Body/ Single Leg Burn
Uploaded: 2022-03-11T14:11:50.120Z
Duration: 25 min
Description: Lower Body/ Single Leg Burn

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.

- 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 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

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor
- Hinge at your hips kick other leg behind you
- Inhale to drive the knee towards your chest, exhale to kick behind you
- Keep naval drawing in towards spine and up towards your chest

Single Leg kickback

- 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

-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

Lower Body/ Single Leg Burn

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