10.15.18

How do we work abs?

Holds. Lots and lots of breathing with holds.

For today’s foundation work I suggest that you go SLIGHTLY lighter than usual with the weight…if you have the option. If not - shorten the time spent holding by increments of 5 seconds.

I. Foundation Work - 3 Rounds

  • 20sec DB OH Hold

  • 10sec DB rack hold

  • 20sec DB OH hold

  • 10sec Rest

*OH - overhead

II. Workout - 6 Rounds 

  • 8 Kneeling OH Press

  • 8 Lawnmower rows

  • 16 suitcase carry march

  • 16 KB/DB swings

Alternate the hand used to hold the weight at the top of each round. So, you’ll basically complete a total of 3 rounds on both sides by the end of the session.

Kneeling OH Press

*IGNORE IN THE VIDEO THAT I’M PRESSING BOTH AT ONCE*

  • Start on your knees in a tall kneeling position, weight racked in ONE HAND

  • Zip your brace and press the weight 

  • Keep your ribs down and centered over your pelvis

Lawnmower Rows

  • Step one foot back into the lunge position while resting the opposite elbow on your thigh

  • Working with your breath and a straight back, rows the weight from the extended arm position as far back as you can go

Suitcase Carry March

  • Weight in one hand, resisting the tendency to lean drastically opposite of the weight

  • Use lower abs and work with your breathing to raise knee to hip height

  • Hold the high knee for a 1 count before lowering

KB or DB Swings
(KB=kettlebell DB=dumbbell, use whichever you have)

  • Start by placing feet hip-width apart with the bell roughly a foot in front of you

  • Inhale grasping weight and hike it back between your legs

  • Exhale & hip hinge to stand - using the power from your hips to drive the weight up

Jasmine Cabrera

Health By Jasmine, Virginia