Name: Playbook - Ariana Energy - Plank & Legs
Uploaded: 2023-09-27T21:44:40.959Z
Duration: 25 min
Description: Plank & Legs

For this workout you’ll need a chair or bench! All movements may be down with bodyweight. Weights optional. 
*All movements are safe for pre/post natal clients.*

- inhale, sit into squat position 
- exhale to stand 
- draw knee to elbow
- repeat to the opposite side

Squat to knee drive

- Start with yours hand on a wall, chair, or prop
- Tuck tailbone, draw naval to spine 
- Engage your core

Incline plank

- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward driving your knee forward and up
- Complete desired reps then repeat on the opposite side

Curtsy lunge w/ knee to chest

- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Alternate to reverse
- Complete for time before standing

Reverse lunge to Curtsy lunge

- place hands elevated on chair
- place shoulders above wrists 
- keep hips squared to floor
- tap top of chair 
- alternative arms

Incline plank modified arm extension

- Take a seat, bring legs up to a V 
- Push chest to ceiling, navel to spine
- Inhale, Extend one leg in front of you
- Exhale to crunch
- Alternate and repeat

Single Leg Reverse Crunch

- Start with your hands on a chair, wall, or prop
- Perform a push-up coming down slowly
- Keep your core engaged

Incline push up

- Slowly lower to sit on surface
- Extend opposite leg engaging your quad
- Pause at the top and lower slowly 
- Work both sides

Plank & Legs

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