I. Foundation Work – 3 Rounds

  • 10 Elevated glute bridge march 

  • 10 Deadbugs

  • 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.

Toe Taps

  • 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

Bicep Curls

  • 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.

Jasmine Cabrera

Health By Jasmine, Virginia