10.31.18

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 Deadbugs

  • 20 Glute bridges

  • 10 Clam shells/side

  • 10 Birddogs

  • 10 Squat sits

II. The Workout - 8-Min. AMRAP

  • 10 DB deadlifts

  • 20 Step-ups

  • 30m Farmer’s carry

DB Deadlifts

  • 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)

Step-Ups

  • 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

Farmer’s Carry

  • 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 

Jasmine Cabrera

Health By Jasmine, Virginia