I. Foundation Work – 3 Rounds

  • 12 Glute bridges

  • 20sec Hollow hold

  • 12 Single leg deadlifts/side

  • 10 Air squats

II. Workout – 4 Rounds

  • 10 Push-ups

  • 5 Offset DB thrusters/side

  • 10 Alternating lunges


  • Start on all 4s, zip up your brace and walk yourself out into a plank

  • While maintaining tension, close your armpits and lower your chest to the floor

  • Exhale as you push your body as a UNIT, back to the top of the plank

*Use the following scales if needed: Wall push-ups,Elevate hands to a bench, place a single knee down

Offset DB Thrusters

  • Set-up in your squat stance with 1 DB racked at the shoulder

  • Inhale pushing your hips back and down into a squat

  • Exhale and stand up while driving the DB to full extension overhead

Alternating Lunges

  • Start with feet shoulder width apart

  • Inhaling, step forward with one foot lowering opposite knee until it taps ground

  • Exhale as you stand up, keeping your chest upright and your feet shoulder width apart

Jasmine Cabrera

Health By Jasmine, Virginia