Name: Playbook - Ariana Energy - Lower Body Focus
Uploaded: 2024-04-24T18:12:14.947Z
Duration: 40 min
Description: Lower Body Focus

Weights optional.*
The focus here is to work your lower body with a focus on lateral (side) movements. 
The Benefits: 
Strengthen glutes
Range of Motion in Hips
Strength Postural Muscles
Increase Lower Body Strength
Strengthen Ankle Stability in single leg movements.

- Lay on the floor with your legs bent
- Exhale to tuck the tailbone
- Push through your heels bringing your hips up (tailbone stays tucked)
- Squeezing your glutes 
- Slowly march your feet, lifting your knees up
- Keep hips squared

Glute bridge 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

- Position yourself on your hands and knees, (band optional* just above your knees)
- Extend you leg behind you, hips squared
- Kick your leg towards opposite leg, creating a rainbow shape
- Kick as high as you can with a tucked tailbone
- Complete desired reps then repeat on the opposite side

Rainbow kicks

- Keep your core engaged and your back in a neutral position 
- Move side ways

Lateral bear crawls

- Place your feet double hip-width apart, and (dumbbells at your sides, optional)
- Hinge hips back 
- Lower as low as you can with a flat back and core engaged
- Keep opposite leg straight/ deadweight
- Return to the starting position by pushing through the heel and squeezing your glute 
- Repeat on other side

Lateral lunge

- Lateral lunge
- Lower down and hinge your hips as low as possible, with foot flat on floor
- Squeeze flute as you push to hop to the other leg

Ice skaters

- Keep your chest up and draw your navel to your spine
- Step back and bring your knee down until both legs are at 90 degrees
- Push off your front foot to hop
- Lower back to the initial position

Reverse lunge to hop

-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 Focus

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