I. Foundation Work - 3 ROUNDS
12 Weighted Glute bridge
12 Clam shells/side
30second Plank Hold
Keep in mind that you can scale the plank to any level you like (see the “Plank Scaling” story highlights on the private GymlesslyFit Members Instagram account)
II. Workout - 12 minute AMRAP
10 DB Snatch
10 Air squats
5 Plank walk outs
Begin with the weight on the ground.
Dropping and hinging forward at the hip, grab the weight and drive with your hips to stand up the DB.
Remember, your arm is a guide for the weight - not the work horse. Let your legs and hips do all moving of the weight.
*Scale down by placing the DB on a table or other elevated surface.
Create a tripod with your foot b driving your heels, ball of the big toe, and the pinky toes into the ground. It’s totally ok to turn your toes out if it helps you gain more depth.
Push your hips back and down, keep your chest upright, and push your knees out as you lower yourself below hip parallel.
Stand all the way up, fully opening your hips before descending again
Plank Walk Out
Lower yourself to all 4s by hinging forward from the hips and/or bending at the knees
With a zipped brace, walk yourself out to the full plank position, stop with a brief hold
Reverse the plank and stand all the way up