Happy Tuesday, ladies!
Today we have a short and sweet 21-15-9 workout.
That means complete 21 reps of all the exercises before you move on to performing 15 reps for all the given exercises.
- Alternating DB Snatch
Set up on the floor on all 4s - hands slightly wider than shoulders, shoulders packed back and down (think of closing your armpits) and stacked above your wrists with your fingers pointing forward
Inhale, exhale finding neutral alignment of your back and hips. From here, position your feet/legs in the position that allows you to maintain the BEST tension in your core. (One knee down, both knees down, etc)
Inhale at the top of the push-up, and as a unit lower yourself down until your elbows are bent at 90 degrees. Exhale as you push as a unit back up
*Scale if needed: hands on raised surface, feet wide, one knee on floor, both knees on floor
Facing the object, inhale and lift one leg to the height of the object
Plant your foot and as you exhale, pull your hip bones together and exhale as you pull yourself to standing on the object
Once you come to a full stand on the object, lower yourself back to the floor and switch legs
Avoid using a lot of momentum to get yourself on top of the box
Start with the weight on the floor between your feet.
Hinge down and grab the weight, zipping your brace as you use your hips to generate power and snatch the DB up
Fully lock out overhead before returning to the ground