Today we are working on glutes and controlling our body through movement versus relying on momentum to get things done. 

Hit the squat warmup in the member’s area of the website or make up your own! Be sure to see the tips at the bottom for zipping your brace and if you feel puling in your lower back during deadlifts.

4 Rounds

  • 10 DB Kneeling get-ups

  • 10 DB Deadlifts

  • 5 DB high pulls with slow lower

Kneeling Get-ups

  • Start in the tall kneeling position with dumbbells in hand (hold 1 at chest height if 2 are too heavy)

  • Inhale then exhale and pull up your pelvic floor and together your hip bones (aka zip your brace)

  • While holding that tension and keeping your chest upright - plant a foot and pull yourself to standing. Reverse to go back to kneeling. 


  • start with feet shoulder width apart, weights in hand

  • With a zipped brace push your hips back and down with a slight bend in the knees.

  • Once you feel a slight stretch in your hamstrings, maintain tension in your core and reverse back to standing

High Pulls

  • Start with a shoulder width foot stance, DB in hand positioned in front of your legs

  • Inhale, zip your brace, and pull they weights up to chin level, raising your elbows high and pointing them out to the left and right. 

  • Exhale as you slowly lower them down (take 2-3 seconds and a long exhale) 

A. Tips for zipping your brace:
Zipping your brace is an all encompassing way of saying inhale and relax your pelvic floor
Exhale while contracting your pelvic floor (anus, vagina, urethra) and your transverse abdominis (TVA for short).

You will also see me describe contracting your TVA as “pull your hip bones together”.

B. Tips for if you feel pulling in your lower back during deadlifts:
1.) Are you pushing your hips back as you hinge over? This helps reload the back

2.) Do you have some bend in your knees?

3.) Are you working with a flat back?

4.) Are you properly bracing your core + pelvic floor? See the tips above as well as review the article under Coach’s Corner called Bulletproof Your Pelvic Floor.

Jasmine Cabrera

Health By Jasmine, Virginia