I. Foundation Work – 3 Rounds
10 Elevated glute bridge march
10 Bear position shoulder taps
II. Workout – Part A & Part B
A. 2 Rounds
5 DB clean + side lunge/side
20 DB Toe taps
B. 2 Rounds
8 Bent over rows
8 bicep curls
8 Modified diamond push-ups
Dumbbell Clean + Side Lunge
Start with feet shoulder width apart
Dip at the knees as you inhale. As you exhale, clean the DBs up to shoulder height
Bring them down with control and side step into a lunge.
If you struggle keeping tension in your core and your chest upright as you side lunge, downside to 1 DB or a small set.
Before you start your taps, zip your brace and create tension in your core + pelvic floor.
Remember to allow a little air to seep out every time you land
Bent Over Rows
Hinge forward at the hips allowing a slight bend in your knees. Your arms should dangle beneath your torso.
Pull your shoulder blades back and down into their sockets.
Row by pulling your elbows straight back - keeping your arms close to your body by closing your armpits
Start with your feet shoulder width apart and your shoulder blades packed into their sockets
With the DBs in hands and palms facing forward, curl the DBs up to shoulder height
Lower them slowly. Resist the urge to flare your ribs
Modified Diamond Push-ups
Come to your hands and knees. Bring your hands close together to form a triangle with your index fingers and thumbs.
Zip up your brace and keep your arms close to your body by closing your armpits; visualize holding a water bottle that’s tucked into your armpit.
Lower yourself as far as you can go with good form.