The great thing about foundation work? It can be used as a warm up if you don’t already have one in mind. Do today’s foundation warm up one time through before hitting the workout.
I. Foundation Work
20 Glute bridges
10 Clam shells/side
10 Pinwheel hip thrusts/side
10 Russian babymakers
II. The Workout – 10 Minute AMRAP
20 DB deadlifts
20 Goblet reverse lunges (alternating)
20 Goblet side lunges (alternating)
30 Goblet marches (alternating)
There’s a lot of “goblet” work in this one. Basically I’m saying to hold one butt of your DB with your palms while the rest of it hangs between your forearms. Kinda like holding a pimp cup 😎
Start with the weight in your hands with your arms extended
Inhale and hinge forward at the hips while pushing them back as you lean your upper body forward
Exhale as you stand. Aim to feel a big stretch in your hamstrings before returning to the start position.
Goblet Reverse Lunges
Start with your feet hip width apart
Zip up your brace and step back and down into your lunge while keeping the DB up and your chest tall.
Pull yourself back to standing with your front leg, exhale as you go.
PRO TIP: Maintain a hips width distance between your feet at all times. It helps you balance.
Goblet Side Lunges
Start with your feet narrower than hip width apart
Zip up your brace and step to the side and down into a lunge while keeping the your chest as upright as possible.
Push yourself back to standing, exhale as you go.
You much zip up your brace before lifting your leg, otherwise your hip flexor is doing all the work instead of your lower abs.
Find a spot on the horizon to focus your attention, breath, and shift your weight to one leg as you lift the other to hip height for a 1 count, then lower it back to the ground