Today’s workout you can go at solo or with a friend! (Inviting a friend to huff and puff with you makes the workout more gratifying😉)
After 1 round of foundation work, set a timer for 8 minutes and get after this one.
Remember - you zip your brace by taking a deep breath then pulling your pelvic floor up and your hip bones together as you exhale.
I. Foundation Sequence
20 Glute bridges
10 Clam shells/side
10 Squat sits
II. The Workout - 8-Min. AMRAP
10 DB deadlifts
30m Farmer’s carry
Start with the weight in your hands and your arms extended
Inhale and hinge forward at the hips while pushing them back as you lean your upper body forward. Allow a slight bend in your knees. KEEP A FLAT BACK.
Exhale and bring your hips forward to stand. Aim to feel a stretch in your hamstrings before returning to the start position (lowering the DBs to knees height or below is a great gauge)
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
Place the weights on the floor a little wider than your hips and stand inside them
With a flat back and your hips low, squat down and grab the DBs
Exhale as you stand up and walk. Do not let your shoulders roll forward