Name: Playbook - Ariana Energy - Lower Body
Uploaded: 2022-02-04T14:05:44.449Z
Duration: 50 min
Description: Lower Body

Kamran Parvin

- Stack your shoulders hips and heels over each other
- Apply slight tension on miniband away from your midline
- Balance on balls of feet, maintain stability and lower down slowly
-Abduct your knees outward at bottom of squat
- Move at a pace of 2 seconds to descend and ascend to build tension and maintain proper ankle stability 
- Squeeze glutes to stand

Front squat

- Stack your shoulders hips and heels over each other
- Push weight down and in-between your legs
- Move at a pace of 3 seconds to descend and 2 seconds ascend.
- Squeeze glutes to stand
Moving slowly with the eccentric part of any movement lengthens the muscle.

Slow Eccentric Squat

- Place foot up onto the box and push through your heel to stand up
- Press dumbbell overhead, keep chest lifted and shoulders back
- Kick leg back, push through the heel, keep hips squared 
- Step down and repeat 
- Work both sides

Dumbbell step ups, shoulder press, kickback

- Start with the weight in one hand
- Place one foot on the bench and move forward a few inches so the knee is bent to 90 degrees
- Push hips back and lower down until knee is a few inches above floor
- Move at a 2 second tempo on the way down, hold at bottom for 2 seconds
- Push through your heel and stand up

Single Arm Bulgarian split squats

- Begin by standing both feet underneath your hips
- Step one foot behind you at an angle, slowly lower down at a 2-3 second pace, until your back knee is just above the ground
- Press through the front heel and stand back up
- Repeat on the opposite leg

Lower Body

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